How To Gain Confidence With Taste And Flavor Profiles

<p>Learning how to combine and balance different tastes and flavor profiles will give you the confidence you need in the kitchen.</p> <p>Have you ever gotten to the point where you’ve made the same dish so many times you never want to see it again? Same here.</p> <p>The more you understand tastes and flavor profiles, the less likely you are to experience this sense of fatigue in the kitchen. Understanding how to balance, enhance and layer tastes to create complex flavor profiles gives you the power you need to alter, adjust and create all the recipes you need!</p> <p>We’ll teach you step-by-step how to master taste and flavor profiles so you can be the head chef of your own kitchen!</p> <h3>What Goes Into A Flavor Profile?</h3> <p>Flavor profiles are one of those things we’ve all heard of, but many of us don’t <em>really</em> know what it means.</p> <p>So let’s break it down.</p> <p>A flavor profile is essentially the combination of flavors experienced when a food item is tasted. This flavor profile can be made up of a few different components. First and foremost, there are 5 “official” tastes: sweet, salty, bitter, sour and umami.</p> <p>In addition to those official tastes, we’re going to discuss spice here as well. Spice has the ability to significantly impact the flavor profile of a dish, just in a bit of a different way than tastes do (more on that later).</p> <p>Lastly, the temperature and texture can also be considered as components of a flavor profile. Just as with spice, they may not change the specific taste of the food item, but the profile in its entirety can be altered.</p> <h3>The 5 Official Taste Categories</h3> <p>There are 5 specific categories that tastes can fall into. Here we’ll discuss exactly what they are in addition to how they balance and enhance other tastes.</p> <p><img alt="" class="alignnone size-full wp-image-71294" height="336" src="https://nutritionstripped.com/wp-content/uploads/2020/02/bland.gif" width="600" /></p> <h4>Sweet</h4> <p>What comes to mind when you hear the word sweet? Food items in the dessert category usually pop up first; things like chocolate, cookies, and cakes.</p> <p>These of course are considered to be sweet items, but certain vinegar, condiments, vegetables, and fruits are considered sweet as well! Think balsamic vinegar, molasses, sugar snap peas, sweet potatoes, jam, and even parsnips.</p> <p>Sweetness is a great tool to use to <em>enhance</em> saltiness and <em>balanced</em> bitterness, spice and even sourness.</p> <p>Let’s use some examples.</p> <p>Have you ever seen a brussels sprouts recipe that called for honey? There are so many different variations out there – honey barbecue, sriracha honey or even honey balsamic. Regardless of the variation, they’re all using the sweetness of the honey to <em>balance</em> the natural bitterness of the brussels sprouts.</p> <p>What about chocolate cookies or caramels sprinkled with sea salt? The sweetness of the desert actually <em>enhances</em> the salty taste on top. Try using a sweet item in your kitchen the next time you need to boost the saltiness!</p> <h4>Salty</h4> <p>Next up, salty. Who doesn’t love the perfectly salty taste of a crisp sweet potato fry?</p> <p>The salty taste can be added to a food item or naturally found. If you’re looking to add a boost of salty flavor, kosher salt, sea salt, and soy sauce will do the trick. While hard cheeses and miso taste salty all on their own.</p> <p>The salty taste is probably the most widely utilized in the amateur cooking realm. Most people’s gut reaction to enhance a dish is to add a bit of salt and pepper on top, right? But there are actually certain times when the use of just salt is best called for.</p> <p>The salty taste has the ability to <em>enhance the</em> sweetness and <em>balanced</em> bitterness. Back to that chocolate chip cookie with sea salt example – salt and sweet enhance one another, allowing for a perfect harmony of tastes and flavors. Ever wonder why those chocolate covered pretzels tasted so good? Now you know!</p> <a href="https://nutritionstripped.com/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5/"><img alt="" class="attachment-305x366 size-305x366" height="2560" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-600x900.jpg 600w" width="1707" /></a> <a href="https://nutritionstripped.com/nourish-bowl/buffalo-tempeh-salad-bowl-nutritionstripped/"><img alt="Buffalo Tempeh Nourish Bowl | Nutrition Stripped" class="attachment-305x366 size-305x366" height="6720" sizes="(max-width: 4480px) 100vw, 4480px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped.jpg 4480w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-600x900.jpg 600w" width="4480" /></a> <h4>Sour and Acidity</h4> <p>A baby tasting a lemon for the first time – the epitome of the sour taste face!</p> <p>Sour has the ability to <em>balance</em> spice, bitterness, and sweetness while <em>enhancing</em> the overall flavor of your dish. You can find this in many traditional cuisines.</p> <p>Let’s take Indian for example, many spicy curry dishes will be paired with a dollop of sour yogurt. The sourness balances the spice of the curry while enhancing the saltiness of the dish.</p> <p>Sweet and sour sauce is another great example of this taste! The combination allows for a calm sweetness with a touch of sour, commonly used on meat and poultry.</p> <p>When you’re trying to add a bit of sour to a dish, you can use lemon or lime juice, vinegar, sour cream, plain yogurt or even some tomato paste.</p> <h4>Bitter</h4> <p>We tend to have a bit of a love-hate relationship with bitterness. No one likes a really bitter cup of coffee, yet a great cup of coffee still has a hint of bitterness to it. Confusing, right?</p> <p>The bitter taste can be naturally found in food items such as coffee, grapefruit, beer, cocoa, kale, spinach, and broccoli.</p> <p>When cooking, bitterness is just as important as the other elements to create complex tastes and flavor profiles. The bitter taste has the ability to <em>balance</em> sweetness and saltiness. In contrast, it doesn’t necessarily enhance any of the other tastes.</p> <p>For example, combining balsamic vinegar with broccoli is a great way to balance the naturally bitter taste that broccoli has.</p> <h4>Umami</h4> <p>The newest recognized taste of them all, umami is a Japanese word that essentially means savory. Technically speaking, umami is the degree to which our tastebuds recognize the amino acid glutamate in any given food item.</p> <p>You can find the umami taste in beets, aged cheese, seafood, fatty meats, mushrooms, MSG and beans.</p> <p>It’s an earthy, meaty taste that can <em>enhance the</em> sweetness and <em>balanced</em> bitterness. It’s actually very similar to the salty taste, the two have a few overlapping components.</p> <a href="https://nutritionstripped.com/healthy-simple-kimchi-cashew-dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7/"><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-606x909.jpg 606w" width="2700" /></a> <a href="https://nutritionstripped.com/healthy-meal-planning-meal-prep-nutrition-mealprep-plantbased-nutritionstripped-lemons/"><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-33x50.jpg 33w" width="2700" /></a> <h3>Spice</h3> <p>While spice isn’t one of the official taste categories, it has a large enough impact on the flavor that we just can’t leave it out!</p> <p>Adding spice to a dish doesn’t necessarily change the taste that our tastebuds register, it instead is registered as pain. Sounds a bit crazy, right? Well, that slight pain sensation creates an entirely different feeling and flavor profile that some people really enjoy.</p> <p>Spice has the ability to <em>balance</em> the sweetness. If you’re looking to add a bit of spice to your dish, you can add hot sauce, horseradish, jalapeños or wasabi. Arugula, raw radishes and even watercress also have a slightly spicy flavor to them.</p> <p>For example, if you have a really sweet summer salad with fresh strawberries and are looking to tone down the sweetness a bit, adding a few jalapeños on top will do the trick.</p> <h3>Temperature</h3> <p>Outside of flavors and tastes, the way in which we prepare our food can significantly impact the flavor profile as well.</p> <p>The flavor of food items can be completely different when experienced cold, room temperature or hot.</p> <p>Take fruit for example. Picture a fresh bowl of cold strawberries; they’re sweet, crisp, and succulent. Now, what about a warm bowl of strawberries that have just been taken off of the stove? Yes, they’re still sweet, but the flavor profile is completely different.</p> <p>When you’re experimenting in your kitchen with tastes and flavors, don’t forget about the temperature! If you’re used to always having cold salads, try a warm grain salad instead.</p> <p>Switching up the temperature of your favorite recipes is a great way to keep things fresh and new in the kitchen.</p> <h3>Texture</h3> <p>The texture is absolutely everything when it comes to experiencing your food. This is particularly evident in children, oftentimes certain textures will completely deter a child from trying a new food item.</p> <p>Food can be crunchy, soft, mushy, flaky, dry, moist, spongy and so much more! The mouthfeel of a food item can completely alter the way you perceive the flavor and taste.</p> <p>Try changing up the texture of some of your favorite dishes by introducing new foods. For example, try topping your favorite chili with a few slices of creamy avocado, or maybe adding some crunchy toasted coconut to your homemade chocolate cake.</p> <a href="https://nutritionstripped.com/southwest-salad-nutritionstripped8/"><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-600x900.jpg 600w" width="2700" /></a> <a href="https://nutritionstripped.com/healthy-lemon-dairyfree-ricotta-pancake-breakfast-recipe-nutritionstripped-5/"><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-600x900.jpg 600w" width="2700" /></a> <h3>NS Recommends</h3> <p>Play around with all of these tastes and flavor profiles! Think about the prominent components of your favorite meals and try adding another taste that will enhance or balance it.</p> <p>While you’re experimenting in the kitchen, here are some of our favorite tools and resources that you can use:</p> <ul> <li><a href="https://www.amazon.com/Vitamix-Professional-750-Container-VM0158A/dp/B00RW8HWYK/ref=as_li_ss_tl?ie=UTF8&qid=1515057380&sr=8-5&keywords=vitamix+professional+series+750&linkCode=sl1&tag=nutritstripp-20&linkId=3446316dabfa0885718dda4673594a70">Vitamix Professional Series Blender</a> for all of your sauces and smoothies</li> <li><a href="https://www.amazon.com/gp/product/B00FUF5K8W/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B00FUF5K8W&linkId=143e7956c8107a6d6f9769176b852a9a">Stainless Steel Skillet </a> to whip up your sautéd favorites</li> <li><a href="https://www.amazon.com/gp/product/B00JFWP6EO/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B00JFWP6EO&linkId=21170abe4e29202b058051d4cf4eca59">Glass Food Storage Set</a> for all of your leftovers</li> </ul> <h3>Recipes To Try</h3> <p>Here are some great recipes you can test out to help build your confidence with taste and flavor profiles:</p> <ul> <li><a href="https://nutritionstripped.com/rise-and-shine-yogurt-bowl/">Rise And Shine Yogurt Bowl</a></li> <li><a href="https://nutritionstripped.com/huevos-rancheros/">Smoky Huevos Rancheros</a></li> <li><a href="https://nutritionstripped.com/crispy-baked-fish-and-chips/">Crispy Baked Fish And Chips</a></li> </ul> <h3>Connect With Us</h3> <p>Show us your cooking skills on Instagram!</p> <p>The next time you make a delicious dish using your taste and flavor profile skills, share it with us! You can show us by tagging us on Instagram with <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a> and <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a> or you can share it with the Nutrition Stripped community by tagging <a href="https://www.instagram.com/explore/tags/nutritionstripped/">#nutritionstripped</a> or <a href="https://www.instagram.com/explore/tags/nswellnesscoaching/">#nswellnesscoaching</a>.</p> <p>We can’t wait to see what you come up with!</p> <p>The post <a href="https://nutritionstripped.com/healthy-eating-series-how-to-gain-confidence-with-taste-and-flavor-profiles/" rel="nofollow">How To Gain Confidence With Taste And Flavor Profiles</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p> <br /> <br /> from Nutrition Stripped https://ift.tt/2P25U3X

How To Gain Confidence With Taste And Flavor Profiles

Learning how to combine and balance different tastes and flavor profiles will give you the confidence you need in the kitchen. Have you eve...

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The Most Effective Ways to Remove Toxins From the Body Naturally

The Most Effective Ways to Remove Toxins From the Body Naturally

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Guide To Eating Dairy Free

<p>Your guide to eating dairy free – how to implement it in your own life, why people choose to do it and the positive impact it may have.</p> <p>We’re hearing more and more about people choosing to maintain a dairy-free lifestyle. From wellness bloggers to your favorite aunt or even your best friend, I’m sure someone in your life has mentioned they were giving it a go.</p> <p>While eating dairy-free may be “trending” at the moment, there are quite a few legitimate implications for the diet, as well as many possible nutrition benefits.</p> <p>Whether you’re new to eating dairy-free or considering making the adjustment, here we’ll walk you through everything you need to know!</p> <h3>What Is Dairy?</h3> <p>Dairy is technically anything that contains or is made from cow’s milk.</p> <p>Think of traditional milk (whole, skim, buttermilk or the various percents), cheese, cream cheese, butter, ice cream, and yogurt.</p> <p>This also includes products that are made with these food items, such as dips, dressings, desserts, baked goods and many more.</p> <h2>Why Eat Dairy Free?</h2> <p>People generally choose to maintain a dairy-free lifestyle for one of the following four reasons: medical circumstances, nutrition implications, ethical considerations or skincare.</p> <p>Dairy intake may exacerbate the symptoms of many disease states and intolerances. Lactose intolerance and ulcerative colitis are just a couple of examples of this. There are also some indications that dairy intake may increase the chances of developing prostate and stomach cancer (<a href="https://www.ncbi.nlm.nih.gov/pubmed/11566656">1</a>,<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805541/">2</a>).</p> <p>Additionally, dairy can be a significant source of saturated fat, which has been linked to elevated LDL cholesterol levels (“bad” cholesterol), cardiovascular disease and higher overall serum cholesterol levels (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30084105">3</a>). Some choose to avoid dairy in order to reduce overall saturated fat intake.</p> <p>Many people may also choose not to consume dairy because they do not want to support the unethical treatment and production methods utilized by dairies. Currently, about 80% of the United States’ milk production is a result of factory farming (<a href="https://www.aphis.usda.gov/aphis/ourfocus/animalhealth/monitoring-and-surveillance/nahms">4</a>). To read more about the industry, check out our article on the ethics behind <a href="https://nutritionstripped.com/whats-wrong-with-factory-farming/">factory farming.</a></p> <p>Lastly, in recent years there has been some buzz about dairy consumption and acne. Some recent studies suggest that consumption of dairy products may result in an increased likelihood of developing acne over time (<a href="http://ncbi.nlm.nih.gov/pmc/articles/PMC6115795/">5</a>).</p> <h3>Should I Eat Dairy Free?</h3> <p>So how do you know if <em>you</em> should be eating dairy-free?</p> <p>Unless you’re avoiding dairy consumption for ethical reasons, your best bet is to talk to a licensed professional.</p> <p>If you have a medical condition that you’re trying to manage or are simply wondering whether or not dairy is right for you, talk to a <a href="http://nutritionstripped.com/services">registered dietitian</a> who can help you to determine what is best for your body and your specific needs.</p> <p>If acne is your concern, seek out a <a href="https://find-a-derm.aad.org/">board-certified dermatologist</a> in your area who can help you determine the right path for you.</p> <p><img alt="Healthy Lemon Ricotta Pancakes | Nutrition Stripped" class="alignnone wp-image-62303 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-600x900.jpg 600w" width="2700" /></p> <h2>Guide To Eating Dairy Free</h2> <p>After you’ve determined that eating dairy-free is right for you – where should you start?</p> <p>Depending on how reliant you are on dairy, it may seem pretty daunting to suddenly remove all dairy products from your diet.</p> <p>Instead of abruptly removing all dairy products and resorting to your other food groups, finding viable substitutes can make the transition much easier.</p> <h3>Dairy Substitutes</h3> <p>Here are some of our favorite substitutes for traditional dairy products!</p> <h4>Milk</h4> <p>Most grocery stores are packed with non-dairy milk for you to try out. Almond, cashew, oat, hemp, soy, coconut and rice milk are some of the most common. When shopping for milk substitutes, try to stick to unsweetened versions whenever you can.</p> <p>Don’t forget that you can always make <a href="https://nutritionstripped.com/how-to-make-nut-milk/">homemade nut and seed milk</a> too!</p> <h4>Cheese & Cream Cheese</h4> <p>Dairy-free cheese products are a great way to keep that creamy mouthfeel in your favorite meals.</p> <p>Always look for the certified vegan label when shopping for these products. That immediately tells you it’s dairy-free so you don’t need to double-check the nutrition label. If on the other hand, you don’t see that indication, just flip the product over and check out the nutrition label.</p> <p>Whey, casein and sodium caseinate are all proteins derived from dairy. Just be sure you don’t see any of these ingredients, then you’re good to go.</p> <p>You can also make dairy-free cheese right at home – this <a href="https://nutritionstripped.com/stuffed-spinach-manicotti/">almond ricotta</a> is one of our favorites!</p> <h4>Yogurt</h4> <p>Almond, cashew and coconut yogurts are great alternatives to dairy yogurt. Just as with plant-based milk, try and select unsweetened versions as often as you can.</p> <p>You can always add some fruit, granola or even a little raw honey to add some dimension to the flavor.</p> <p><a href="https://nutritionstripped.com/go-to-chia-pudding/">Chia seed pudding</a> can also be a great way to switch it up!</p> <h4>Butter</h4> <p>If you’re not eating butter, oftentimes you can use other sources of fat in its place. Olive oil, avocado oil, and coconut oil are great options! You can cook your eggs in them or even season and sauté your veggies with them.</p> <p>And don’t forget about <a href="https://nutritionstripped.com/nut-seed-butter/">nut and seed butters</a>, these are great on toast or with crackers.</p> <p>If you’re looking for a <em>buttered toast</em> type of feel, there are some great plant-based butter products out there today. Just be sure to check out that ingredient list first!</p> <p>You want to avoid substitute butter that has hydrogenated ingredients or have an excess of added sugar.</p> <h4>Dressings & Dips</h4> <p>Many of these products are traditionally prepared with dairy. Thankfully, there are a few tricks and products we can use to navigate them when eating dairy-free.</p> <p>Avocado is one of our favorite substitutes for dairy in dips and dressings. Whether you’re buying one of these products or making them at home, you can always count on a good avocado alternative.</p> <p>We also love using cashews to get that creamy texture, like in this <a href="https://nutritionstripped.com/smokey-cashew-queso-dip/">dairy-free queso</a> or this <a href="https://nutritionstripped.com/cracker-bites-lemon-cashew-cheese-dip/">lemon cashew cheese dip</a>.</p> <p><img alt="" class="alignnone size-full wp-image-46952" height="3727" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-217x300.jpg 217w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-768x1060.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-742x1024.jpg 742w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-762x1052.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-606x837.jpg 606w" width="2700" /></p> <h3>Label Reading When Eating Dairy Free</h3> <p>An easy trick for always ensuring that your products truly are dairy-free is to check out the allergen section of the nutrition label.</p> <p>The FDA has created a Food Allergen Label Law that requires all manufacturers to denote when any of the top 8 food allergens (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soy) are present in their products.</p> <p>When reading labels, look towards the bottom of the label for the title “contains:”, if you see milk listed there, you know the product is not dairy-free. If on the other hand dairy is not listed, you should be in the clear.</p> <h3>Will I Be Nutritionally Deficient?</h3> <p>The short answer to this is no.</p> <p>Vitamin D and calcium are the primary nutrients I hear about when someone is debating whether or not to removing dairy from their diet. Yes, your intake of these vitamins and minerals may decrease if you were previously consuming dairy regularly, but that doesn’t mean it has to stay that way!</p> <p>You can also find small amounts of Vitamin D in fatty fish, egg yolks, mushrooms, and fortified foods. If you’re living in a state where sunlight is a rarity at certain times of the year, you may also want to consider a supplement (whether you’re consuming dairy products or not!).</p> <p>Calcium is found in seeds, sardines, salmon, almonds, beans, lentils, greens, edamame, tofu and more! There are plenty of ways for you to <a href="https://nutritionstripped.com/6-reasons-to-eat-more-dairy-free-calcium-foods/">maintain adequate calcium levels without dairy</a>.</p> <p>With that being said, everyone is different. Always consult your health care practitioners before making any major decisions about your health.</p> <h3>Does Eating Dairy-Free <em>Work</em>?</h3> <p>If you have a medical or nutrition implication for maintaining a dairy-free diet, I can say with certainty that it truly will be worth your while.</p> <p>It may seem like a big lifestyle change, but the benefits you can reap truly are amazing. Not only does the research show this, but I’ve also experienced this first hand with many of my clients.</p> <p>Let’s take one of my ulcerative colitis clients as an example. She came to me with biweekly flare-ups even though she was diligently taking medication daily prescribed by her doctor. Based on her particular situation, I ended up recommending a dairy-free diet as well as additional diet and lifestyle changes. One month later, she had not experienced a single flare up and felt astronomically better.</p> <p>If your <a href="http://nutritionstripped.com/services">dietitian</a> recommends eating dairy free for an ailment you’re dealing with – trust them! The benefits undoubtedly outweigh the inconvenience of it all. If you’re dealing with a disease state or nutritional implication for a dairy-free diet and are looking for guidance from a dietitian, <a href="http://nutritionstripped.com/services">we would love to help you out</a>.</p> <p>Additionally, plant-based alternatives to dairy products aren’t just for people eating dairy-free! They’re a great way to add some variety and introduce new nutrients to anyone’s diet.</p> <h3>NS Recommends</h3> <p>Here are some of our favorite dairy-free recipes for you to get started with!</p> <ul> <li><a href="https://nutritionstripped.com/ultimate-berry-smoothie-bowl/">Ultimate Berry Smoothie</a></li> <li><a href="https://nutritionstripped.com/almond-lemon-ricotta-pancakes/">Almond Lemon Ricotta Pancakes</a></li> <li><a href="https://nutritionstripped.com/banana-nut-bread/">Banana Nut Bread</a></li> <li><a href="https://nutritionstripped.com/cheesy-dust/">Not Cheese Cheesy Dust</a></li> <li><a href="https://nutritionstripped.com/dairy-free-onion-dip/">Creamy Sweet Onion Dip</a></li> </ul> <h3>Connect With Us</h3> <p>I would love to hear from you – what has your experience been with dairy-free eating? I’m sure there are plenty of others out there who would love to hear about your experience too. As always, you can connect with us on Instagram via <a href="http://instagram.com/nutritionstripped">@nutritionstripped</a> , <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica</a>, #nutritionstripped and #nswellnesscoaching.</p> <p>The post <a href="https://nutritionstripped.com/guide-to-eating-dairy-free/" rel="nofollow">Guide To Eating Dairy Free</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p> <br /> <br /> from Nutrition Stripped https://ift.tt/2OPFX7x

Guide To Eating Dairy Free

Your guide to eating dairy free – how to implement it in your own life, why people choose to do it and the positive impact it may have. We’...

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How To Make Any Salad Delicious

<p>A step-by-step guide for how to make any homemade salad delicious.</p> <p>Let’s be honest, homemade salads don’t necessarily have the best reputation. We’ve all pushed a sad pile of greens around a plate once or twice before!</p> <p>But think about those gourmet salads you can get at a restaurant — pretty delicious, right? We’re here to tell you that you can easily make these beautiful salads right at home.</p> <p>We’ll teach you one step at a time how to make a delicious, nutritious salad in your own kitchen.</p> <h2>How To Make Any Salad Delicious</h2> <p>Salads are a great staple you can rely on. They’re perfect for work lunches, lazy dinners and can even be used as a side. Once mastered, they’re a quick, convenient way to pack a whole meal into one bowl.</p> <p>A great dish must have a balance of interesting flavors and textures. Salads are no exception! By the time you finish this article you’ll have the skills and tools you’ll need to create a well-balanced, delicious salad.</p> <p><img alt="" class="alignnone size-full wp-image-71300" height="370" src="https://nutritionstripped.com/wp-content/uploads/2020/02/salad.gif" width="600" /></p> <h3><img alt="How To Make Any Salad Delicious | Nutrition Stripped" class="alignnone wp-image-61447 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-600x400.jpg 600w" width="2700" /></h3> <h3>Step 1: Use A Base You <em>Actually</em> Enjoy</h3> <p>Yes, when we think about a traditional salad we immediately picture a plate of greens with some vegetables and dressing mixed in. But does every salad have to start with a plate of greens? Absolutely not.</p> <p>Start with a base you really enjoy. If leafy greens aren’t your style, try a whole grain like farro, quinoa or millet. You can even keep the grain warm for a warm winter salad bowl. Or maybe you’d enjoy a bean-based salad even more – you don’t <em>have</em> to do anything, only choose items you enjoy!</p> <p>When using greens, be sure to keep things interesting. Instead of reaching for the typical head of ice burg lettuce, try something with a bit more flavor. You can even mix different leafy greens together like baby spinach and arugula or kale and romaine.</p> <p>Lastly, don’t forget to season your base. While the dressing will introduce some flavor, seasoning your greens with a bit of salt and pepper makes a world of a difference.</p> <h3>Step 2: Use Herbs & Spices</h3> <p>Don’t forget to use herbs and spices in your salad! We always remember to add that touch of basil or dash of pepper to our other favorite recipes, but when it comes to salads we often tend to forget.</p> <p>Herbs (especially <a href="https://nutritionstripped.com/articles/nutrition-articles/herbs/">fresh herbs</a>) can add wonderful depth and complexity to your salads, not to mention a boost of nutrients. Try adding some cilantro, basil, chives or parsley to your next homemade salad!</p> <p>When it comes to spices, choose options that you tend to gravitate towards in other areas of the kitchen. If you like heat, toss in some red pepper flakes or maybe a little cayenne pepper. Or if Greek is more your style, try some dried oregano and thyme instead.</p> <p>There’s no wrong way to do it. Just play around with some different combinations until you find what works best for you!</p> <h3>Step 3: Make Your Own Dressing</h3> <p>If we’re teaching you how to make a delicious salad at home, we need to touch on the homemade dressing.</p> <p>A homemade dressing can have a huge impact on the flavor profile of your salad.</p> <p>If you’re new to making dressings at home, a classic vinaigrette is a great place to start. Olive oil will start off as your base, then add in the vinegar of your choosing (balsamic, red wine, you name it!). Use a three to one ratio of oil to vinegar.</p> <p>From here, you can add in any little boosts of flavor that sound good to you – dijon mustard, garlic, honey, you name it! If you’re looking for a more concrete place to start, you can use our <a href="https://nutritionstripped.com/definitive-guide-salad-dressings/">definitive guide to salad dressings.</a></p> <a href="https://nutritionstripped.com/lemony-chickpea-salad/healthy-lemony-chickpea-salad-glutenfree-plantbased-salad-nutritionstripped-recipe5/"><img alt="Lemony Chickpea Salad | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-600x900.jpg 600w" width="2700" /></a> <a href="https://nutritionstripped.com/healthy-artichoke-arugula-spinach-salad-spring-seasonal-salad-healthy-nutritionstripped-1/"><img alt="Healthy Artichoke Arugula Spinach Salad | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-33x50.jpg 33w" width="2700" /></a> <a href="https://nutritionstripped.com/simple-green-salad/healthy-simple-green-salad-nutritionstripped-healthy-holiday-recipe2/"><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-600x900.jpg 600w" width="2700" /></a> <a href="https://nutritionstripped.com/creamy-turmeric-dressing/creamy-turmeric-salad-dressing-nutrition-stripped3/"><img alt="Creamy Turmeric Salad Dressing | Nutrition Stripped" class="attachment-305x366 size-305x366" height="6646" sizes="(max-width: 4431px) 100vw, 4431px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3.jpg 4431w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-606x909.jpg 606w" width="4431" /></a> <h3>Step 4: Think Beyond Dressing For Fat</h3> <p>How many times have you thought to yourself, “I need more than just a salad, no way that will keep me full!”? We’re willing to bet at least once.</p> <p>There are two things you can do to ensure that your salad is not only delicious but also filling.</p> <p>First, be sure to use <em>full-fat</em> dressing. Non-fat and low-fat dressings take away the good, healthy fats we’re looking for here. Fat is our primary source of satiety, without it, we’re left hungry, craving-ridden and unsatisfied.</p> <p>Second, add some additional fat to your salad. You can top it with some sliced up avocado, roasted almonds or maybe even some smoked salmon.</p> <p>Fat gives a complex, creamy mouthfeel and a boost of flavor, so don’t be afraid to add a bit more on top.</p> <h3>Step 5: Be Sure To Add Some Crunch</h3> <p>You want to ensure your salad has some variety in terms of texture. If the entire salad is soft and soggy, chances are you’re going to get really bored really fast.</p> <p>Use a mixture of raw and cooked vegetables to add some complexity. The raw vegetables will give some turgor and crunch to the salad while the cooked vegetables will enhance the flavor.</p> <p>Don’t be afraid to add some crunch on top, too! Roasted nuts and seeds like almonds, sunflower seeds, brazil nuts, and pumpkin seeds are great. You can even add a bit of toasted coconut for a more tropical, summery flavor.</p> <p>Whatever you choose, just be sure to mix it up. The more uniform the salad is, the quicker you’ll get tired of it.</p> <h3>Step 6: Variety Is Key</h3> <p>I know when I find something I love, I stick with it.</p> <p>While it’s great to have some trustworthy go-to recipes to rely on, we don’t want to overdo it. Try and switch up your recipes and try new ingredients as much as possible. This will keep you from falling into an inevitable <em>salad rut</em> where you never want to see another salad again.</p> <p>Simply switching up the dressing or protein source can make it feel like a completely new salad. You can even use <a href="https://nutritionstripped.com/spinach-basil-pesto/">pesto</a> as a dressing to give it a thick, creamy texture!</p> <h3><img alt="How To Make Any Salad Delicious | Nutrition Stripped" class="alignnone wp-image-67187 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-600x400.jpg 600w" width="2700" /></h3> <h3>NS Recommends</h3> <p>You’re almost ready to start creating your own delicious salads! To help you along the way, here are some of our favorite tools for preparing and storing salads:</p> <ul> <li><a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">Glass storage containers</a> to keep your leftovers fresh</li> <li><a href="https://www.amazon.com/Ball-Pint-Jar-Regular-Mouth/dp/B01NBMPHYV/ref=as_li_ss_tl?s=kitchen&ie=UTF8&qid=1516725405&sr=1-5&keywords=mason+jar&linkCode=sl1&tag=nutritstripp-20&linkId=5990e8a819e773069a1c888c64a9b631">Glass mason jars</a> to store your salad toppings and dressings</li> <li><a href="https://www.amazon.com/Kuhn-Rikon-Essential-Peeler-Multicolor/dp/B00OH88B3O/ref=as_li_ss_tl?s=home-garden&ie=UTF8&qid=1514997934&sr=1-8&keywords=kuhn+rikon+peeler&linkCode=sl1&tag=nutritstripp-20&linkId=d2ef3c4eb0928d970fdc330d92702986">Vegetable peeler</a> for your salad prepping</li> </ul> <h3>Recipes To Try</h3> <p>Now that you’ve got the basics down pat, here are some recipes you can use to test out your skills and get some inspiration!</p> <ul> <li><a href="https://nutritionstripped.com/the-best-roasted-beet-salad/">The Best Roasted Beet Salad</a></li> <li><a href="https://nutritionstripped.com/broccoli-salad-ranch-dressing/">Broccoli Salad With Ranch Dressing</a></li> <li><a href="https://nutritionstripped.com/endive-and-apple-salad/">Endive Apple & Herb Salad</a></li> </ul> <h3>Connect With Us</h3> <p>Show us your cooking skills on Instagram!</p> <p>The next time you make a delicious salad at home, share it with us! You can show us by tagging us on Instagram with <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a> and <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a> or you can share it with the Nutrition Stripped community by tagging <a href="https://www.instagram.com/explore/tags/nutritionstripped/">#nutritionstripped</a> or <a href="https://www.instagram.com/explore/tags/nswellnesscoaching/">#nswellnesscoaching</a>.</p> <p>We can’t wait to see your delicious salads!</p> <p>The post <a href="https://nutritionstripped.com/how-to-make-any-salad-delicious/" rel="nofollow">How To Make Any Salad Delicious</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p> <br /> <br /> from Nutrition Stripped https://ift.tt/2SoGpfa

How To Make Any Salad Delicious

A step-by-step guide for how to make any homemade salad delicious. Let’s be honest, homemade salads don’t necessarily have the best reputat...

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How to Create a Self-Care Practice For When You’re Stressed, Overwhelmed or Busy

<p><span style="font-weight: 400;">Having a dedicated self-care practice to slow down, get grounded, and recenter when you notice you’re stressed, overwhelmed, or exceptionally busy can help you care for yourself, and also stay on track with your wellness vision.</span></p> <p><span style="font-weight: 400;">But self-care can be the first thing that goes out the window when you’re stressed, busy, or feel spread too thin. We’ve all experienced that before. </span></p> <p><span style="font-weight: 400;">More importantly, having a practice that’s more preventative is really the golden standard I practice myself, coach clients on, and teach our students! </span></p> <p><span style="font-weight: 400;">When you go into auto-pilot, you don’t take time to slow down and give yourself time to rest and restore. </span></p> <p><span style="font-weight: 400;">A self-care practice gives you space to reground and recalibrate.</span></p> <p><span style="font-weight: 400;">I’m going to share a simple exercise with you so you can uncover what self-care practice you’ll turn to when you’re feeling stressed, out-of-balance, overwhelmed or any other emotion that indicates you need to slow down.</span></p> <p>After watching, <span style="font-weight: 400;"><a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">grab my guide for creating healthy habits with ease</a></span> that will help you put this into practice!</p> <p><iframe src="https://www.youtube.com/embed/BXcexuL22t0" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p> <p><span style="font-weight: 400;">I think of self-care as the acts of love you show for yourself in order to take care of yourself. We need to show up for ourselves fully in order to show up for others in our lives and within our community and the greater good of the world.</span></p> <p><span style="font-weight: 400;">Sometimes this may look like making a warming cup of tea, putting on your favorite pajamas, going outside to be in nature, and reading a book.</span></p> <p><span style="font-weight: 400;">It could be the <a href="https://nutritionstripped.com/healthy-meal-prep/">meal planning</a> you’re doing on the weekend or making sure you have a super nourishing meal that fuels your body. </span></p> <p><span style="font-weight: 400;">It could be saying no and setting firmer boundaries, or <a href="https://nutritionstripped.com/ultimate-nighttime-routine-better-sleep/">sleeping</a> in on the weekend, or my favorite spending time outside in nature to breathe in the fresh air.</span></p> <p><span style="font-weight: 400;">Your definition of self-care will be different because we all live different lifestyles, have different priorities and challenges, the key is knowing what yours are and coming up with a toolkit to help you get realigned if you find yourself stressed or off-track. </span></p> <p><span style="font-weight: 400;"><strong>Try this exercise:</strong> grab a paper and pen and ask yourself the following questions. Write down whatever comes to you, and let the thoughts flow onto paper: </span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">What’s your favorite thing to do by yourself? </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">If you had a whole day to yourself, what would you do? </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">What things calm you when you’re feeling frazzled? </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">What things ground you when you’re feeling out of control?</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">If you’ve had a long day at work, how do you chill?</span></li> </ul> <p><span style="font-weight: 400;">Pull this paper out the next time you feel yourself getting off the self-care wagon and need a little recentering. </span></p> <p><span style="font-weight: 400;">Having a practice prepared ahead of time can take away the mental fatigue of trying to figure out how to best support yourself. </span></p> <p><span style="font-weight: 400;">And here’s a bonus tip! I recommend scheduling a weekly calendar appointment with a reminder on your phone to do your self-care practice. It’s great to have the practice to turn to when you’re feeling off, but it’s even better if you can give yourself this space on a regular basis to recenter each week.</span></p> <h3>Putting Self-Care Into Practice</h3> <p><span style="font-weight: 400;">Having a practice prepared ahead of time can take away the mental fatigue of trying to figure out how to best support yourself.</span></p> <p><span style="font-weight: 400;">If making your self-care practice a habit sounds like something you want to explore deeper, <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">grab my guide for creating healthy habits with ease</a>! I walk you through my process for finding exactly what will work for you and how you can integrate it into your life and make it last over time. </span></p> <p><span style="font-weight: 400;">If you liked this video, let me know by sharing your biggest takeaway and be sure to follow or subscribe for more videos like this.</span></p> <p>The post <a href="https://nutritionstripped.com/self-care-practice/" rel="nofollow">How to Create a Self-Care Practice For When You’re Stressed, Overwhelmed or Busy</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped</a>.</p> <br /> <br /> from Nutrition Stripped https://ift.tt/2uvbF3l

How to Create a Self-Care Practice For When You’re Stressed, Overwhelmed or Busy

Having a dedicated self-care practice to slow down, get grounded, and recenter when you notice you’re stressed, overwhelmed, or exceptionall...

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