Practical Tips and Recipes for Healthy, Delicious Eating
Filed under: Culinary
July 30, 2015
Submitted by Chef Ariella Bangs, who in 2007 earned an Associate of Applied Arts in Culinary Arts from The Art Institute of Seattle, Chef Ariella is the owner of Healthy Creations, a healing through foods company.
Loving our bodies keeps us inspired, peaceful, and in an empowered state of wellness. The way we love our bodies is through healthy, tasty foods and beverages. Drinking smoothies and juices are two of my favorite ways to keep the relationship with my body healthy.
Being spontaneous, a good listener, and picking my battles have always been the keys to general wellness. You may be thinking that I’m speaking of a relationship with another person—but I’m speaking of the exciting relationship I have with food on a regular basis, which keeps me focused, motivated, and happy.
Five ideas to encourage your healthy eating (Beauty from the inside out)
- When we first decide to eat healthy, our minds tell us, “look at what you are missing out on!” So instead of focusing on what you’re missing, focus on what you are getting in return—healthy being-ness, more energy, clear skin, and positive self-esteem.
- We eat healthy when we plan ahead. In order to focus on healthy eating, it is vital that we plan our meals for the day—or better yet, for the week. Make enough grains for the week (quinoa, millet, brown rice, etc.). Cut up your vegetables and put them in five separate baggies, so you just have to add them to your meals. Put snacks like nuts or dried fruits in bags. By doing this, you are ready in shorter time periods and are less likely to eat unhealthily.
- Healthy transitioning: When we begin to eat healthy, our first reaction is to go hard or go home. Instead of doing it all at once, gradually work on transforming one change at a time. This means replacing fast foods and fried foods with baking your food—or better yet, eat more fresh whole fruits and vegetables, or add oatmeal and granola to your breakfast instead of hard-to-digest breakfast sandwiches.
- Add more fiber to your eating plan. Fiber rich foods include greens, apples, almonds, apricots, bananas, barley, beans, cabbage, persimmon, raspberries, and squash. A fiber-rich salad can help to ease you into more fiber. Try this one: 2 cups kale or spinach with apples, almonds, and eggplant with cinnamon papaya vinaigrette.
- Fats can be good: They are very important for our body to absorb vitamins, and promote healthy functioning of our cells and tissues and keep our immune system healthy. But too much can cause your body damage. Eating goods fats include cocoa, avocados, nuts, olives and their oils.
Five tips to controlling your emotional eating habits
- Drink 16-32 ounces of water before eating. Many times we are thirsty and not hungry, but we feel pangs of hunger and immediately run to the kitchen or to the nearest food joint to get something to put in our tummy. Next time, try a room temperature glass of water.
- Often, when we are going through emotional ups or downs we immediately get focused on eating—many times this includes salty or sweet foods. Next time you are feeling the urge to eat something sweet or salty, eat a piece of fruit, vegetables, or make a smoothie with fruit and vegetables in it. Try this: 2 kale leaves, 2 cups fresh orange juice, 1 tablespoon ginger, and ½ cup of coconut meat. If you like it cold, put a few ice cubes in the blender.
- Keeping salty foods and sugary foods around, such as chips, candy, cookies, and breads aids in your emotional eating patterns. We are less likely to eat foods that are unhealthy if we have to leave from where we are currently located and have to drive to a nearby store. Instead, get some grapes and freeze them. This way you can pull a few out and snack on them.
- Eat five meals a day: By eating five small meals a day, you don’t overeat. Have a smoothie or chia pudding for breakfast. For snacks, try a handful of dried plums, a wrap filled with marinated vegetables and crunchy greens, and a handful of walnuts. For dinner, eat cooked quinoa with eggplant, olives, broccoli, and tomatoes for dinner. And for dessert? Strawberries or apple slices.
- Sip: Drink a warm cup of tea to contemplate on mindfulness, presence, and think about how you’re feeling. Warmth can cut triggers of emotional stress.
Eat Well, Deliciously.
I find myself happily inspired this summer by a few key ingredients that I would like to share with you:
Thai Lime Summer Vegetable Salad
This salad is for those days when you are missing Thai food and want a simple salad to quench your palate.
2 limes, juiced
1 orange juiced
1/4 cup tamari
3 tablespoons nama shoyu
1 - 2 tablespoons olive oil
1 teaspoon each: coriander, rice wine vinegar, and minced garlic
2 cups cabbage, chopped
1 daikon radish
1 green chile or jalapeno
1 red bell pepper
1 tablespoons cilantro
¼ cup lentils, soaked for 24 hours (or cooked if you prefer them cooked)
Slice carrot, radish, chile and red pepper into thin slices (julienne), then chop making smaller bite size pieces, add to large bowl; dice eggplant into 1/4 inch pieces, add to bowl.
Now, clean cabbage, pat dry, chop and add to bowl and toss. Add 1 tablespon olive oil, 1 teaspoon coriander, rice wine vinegar, and minced garlic. Toss to combine. To make dressing, add lime, olive oil, coriander, rice wine vinegar, garlic, orange juice, tamari, namashoyu, dates, and blend until creamy and smooth.
Add one cup of salad to your plate. Top with 3 tablespoons to ¼ cup of lentils, drizzle dressing on and enjoy. I like to add sesame seeds to mine as a garnish.
Shallot Chickpea Dressing
1 Shallot, peeled and minced
¼ cup chickpeas soaked for 2 hours, pureed in food processor
¼ cup sesame oil
3 tablespoons olive oil
1 garlic clove, peeled and minced
3 tablespoons white wine or substitute for lemon juice
1 tablespoon cashew yogurt
1 tablespoon date syrup (3 dates to ½ cup water, soak; puree until syrup consistency)
Whisk all ingredients until combined.
The Art Institute of Seattle is one of The Art Institutes, a system of over 50 schools throughout North America. Programs, credential levels, technology, and scheduling options vary by school and are subject to change. Not all online programs are available to residents of all U.S. states. Several institutions included in The Art Institutes system are campuses of South University or Argosy University. The Art Institute of Seattle, 2323 Elliott Avenue, Seattle, WA 98121-1642. © 2015 The Art Institutes. All rights reserved. Our email address is firstname.lastname@example.org.
See ge.artinstitutes.edu/programoffering/81 for program duration, tuition, fees, and other costs, median debt, salary data, alumni success, and other important info.
Learn more about our programs.Get Brochure