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Hudson Valley, NY Lifestyle & Wellness

Restoring Balance with Food, Wellness, Sustainable Handmade Crafts and Business

February 8, 2021 by Aimee Hockett Leave a Comment

When to Brainstorm and Brain Dump

Brain Storm Vs. Brain Dump

What is the difference between a brain storm and a brain dump? When you see your favorite entrepreneurs on social media, what do you think of them? Looking from the outside-in, it can be hard to understand everything that was involved in their success becoming real. Before they got started, they had to think about what would motivate them every single day to keep talking all day long about what they do. If they aren’t hired for that job as a position by someone else and decide to be the boss themselves, they better absolutely love it or feel prepared to talk non stop about it, even every boring, frustrating, challenging and confusing parts needed to overcome. In order to know where to start talking and how to create something tangible, every entrepreneur needs to know when to brainstorm and when to brain dump.

These are two very different and extremely important skills for every entrepreneur to have in 2021. Without brain dumping or brainstorming, you can get in a serious creative rut, fall into overworked business habits and never break an income threshold that feels successful. Wherever you are in your business or project planning, you should read my tips for how to have a successful brain dump and turn that into a highly effective brainstorming session.

Over the past year, I’ve launched several new offerings to my business. While I am still in the process of completing out some of those project plans, I would not have been able to even get to the point of launching at least one, let alone the multitude of projects I’ve completed (like launching an e-commerce store with handmade crafts, launching a wellness membership, designing and self publishing a 90 day wellness journal and a business ebook). Yep! In the past year, I planned out and launched all of those projects! If you want to be highly productive, read through my methods for organizing the chaos that comes with having an idea.

What a Brain Dump Is:

Not organized. Just let things flow out of your head like a radio. Tune in and space out, let the thoughts flow onto the page to save for later. I pay particular attention to things I might forget about so I know I don’t have to rely on my memory to get the important stuff done later.

A Release. Clear out thoughts stuck in the back of your mind, especially things you will likely forget or are worried you won’t prioritize at the right time. Cleaning out the shed is important before we start a project that we feel confident in.

Declutter. Releasing this information from your brain means it is stored somewhere else other than your thoughts. You have more room to fill your mind with the important and exciting stuff when you make the space.

Mind Opening. Open your mind and let new thoughts, opportunities, ideas and inspiration in.

What a Brain Storm is:

The moment you recall and reflect on the things you wrote down in your brain dump so your idea starts to become a vision.

When we become more aware of what our priorities are and the priorities we need to pay attention to. This helps us create an organized plan that we can follow in steps and time.

When you strategize your different priorities into a tangible and flexible plan. When you can actually make progress everyday with some direction and motivation.

You organize a list of every detail needed to turn an idea into a plan. Turn the chaos into a future.

what is a brainstorm

Tips for an Effective Brain Dump

I recommend completing a brain dump before you think about brain storming, even just a small one. Occasionally, I’ll get a flash of an idea and need to storm up the basics before I get settled into a full brain dump, but often I already have a sense of the idea I want to brainstorm and I need to clear out my head before I can visualize what I really want to create. A brain dump can really help set your ideas free for a productive and well thought out brain storming session.

To complete an effective brain dump, you don’t need to have too many rules. Typically, I color coordinate themes after I dump everything into my notes, but sometimes if my idea involves a lot of different elements, I’ll create brain dump sections. These sections will be broken up by phases (starting a project, producing a project, launching a project, etc.) or task type/main factors (legal, technical literacy, expenses, busy work, creativity sessions, equipment, materials, etc.).

For a most effective brain dump, I like to consider a few of the biggest factors first and write down everything that comes to mind when I think of what will be required to complete my project. From that list, I can elaborate into different sub sections and begin to color coordinate. Once I dump out most of what I think is needed for my project, I will either start to brain storm or do a little extra research to see if there may be any unexpected factors to take into account down the line. This is usually when I start to research about any skills or tools I need to learn more about (Sometimes I know nothing at all about a skill or subject, but that should not stop you. Learning new things all the time is essential and how a CEO becomes a CEO). This process helps me gauge a timeline but also helps promote a sense that my idea is tangible where taking daily action towards my end goal is a real possibility.

These brain dumps also serve the purpose of keeping us in line with our plans. If we put our plans on hold for a while or get distracted with other work, consistently updating your brain dump while you work towards your goals can keep your momentum, no matter where your motivation or attention is.

Tips for an Effective Brain Storm

Your brainstorming session can be effective using countless methods and tools. To make it work for you, it needs to be intuitive later on. Use colors that appeal to you so you can build a memory system going. Try using colors that indicate a specific type of task (creative, networking, social media, etc.). Make sure you do not over color coordinate or it will be hard to keep track of everything you need to do and you won’t begin to build a memorized routine. When you organize your notes, make sure it is laid out in a system that will make sense consistently over time as you begin to cross things off your list. If you wait months before picking your project back up, things should still make some sense to you.

For the most effective brain storm that I can quickly format into a plan, I like to create note sections for different phases of project production. I review my brain dump and start to organize everything into a timeline so I know exactly what options I have to choose from to add to my to do list when I choose to work on my project every day. Making progress on my projects is much easier to approach when I see everything listed that needs to happen at each stage, together in one section.

Once I organize my brain dump details into a timeline, I can start to include color coordination for types of tasks and can begin to formulate and record details of specifics I can include in my final vision. Here I can really get creative in my notes on what my final product will look like. Sometimes it is really difficult to fully visualize how we want to represent our creative self through what we are offering online, but the brainstorming process alongside different visual and creative experiments can really propel your idea forward. Even if you have already started your business and are deep into your creative growth, organizing all of the boring details of a project can really open your mind to start drafting out what you want to include and visualize with your idea.

How This Can Help You Monetize Your Hobbies & Ideas

The biggest question these days is how to use social media and the online world to make some extra money. Most people don’t just magically make it happen. Regardless of what it is people try to monetize, your idea requires brainstorming to turn it into a successful and active business. What people don’t realize when they start out is that brainstorming isn’t enough to make it happen! There are a lot of elements to running a business and starting one that you need to learn about to be prepared to safely and competently show up to join the world wide online market.

Social media is a great place to start connecting with people about your hobby or passion. Before you can start to monetize anything on the internet, you need to start connecting with people. If you have already been connecting with people on social media and share your offerings on your website or third party profile, there are always ways you can expand, grow and include more angles for making money.

Maybe you are just starting out or are years into offering a product or service, there are always more ways to make money off of that! For example, if you are a crafter that sells knitted and crocheted products, you can also sell patterns, ebooks, plan events, do paid partnerships with brands or create how-to courses for beginners. There are always a variety of ways to make money doing what you do. If you want to get started with one, or branch out and learn new skills to make more money, brain dumping the things you need to accomplish and learn can lead to a super effective brain storm that you can follow as a comprehensive business and project planner.

Organize your next project with my Business Planner. If you are just getting started, the free download is the perfect place to start formulating your idea. If you are a seasoned entrepreneur, it is time for a project organization upgrade. Purchase the Business Planner I used last year to launch 4 new offerings to turn your little dream into a multifaceted and growing business.

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A 4 Stage Business Plan Ebook

Using various planning and organization methods with 8 specific routines you should use for every project and blog post, you will:

  1. Prepare to plan out every detail of your next project or business feature
  2. Plan out the various steps needed to complete your project
  3. Create routines to effectively market your project and turn it into a staple for finding clients or creating passive income
  4. Get consistent with 8 specific business routines to help your project turn into engaged traffic to your business.
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When to Brainstorm and Brain Dump
When to Brainstorm and Brain Dump
When to Brainstorm and Brain Dump

Filed Under: Blog Tips, Business, Business Tips, Lifestyle, Organization

January 27, 2021 by Aimee Hockett Leave a Comment

My Relationship to Food Changed in 2020

Our Relationship to “Resolutions”


If the past year has taught anything, it’s that consistency of healthy habits will always be challenged for one reason or another. Sticking to new habits becomes a common core focus for a lot of people during the beginning of year, so it’s worth mentioning. As many of us discovered, needing more time at home was not the solution we thought we needed to get that together! Diligence has never taught us what some of us have learned from asking for more consistent compassion after the turmoil and loss that occurred 2020, and beginning of 2021. 

in 2020 my relationship to food changed


Among so many crises on display, the widespread consequences that dieting has had across our lives is more clear than ever. With collective trauma exhaustion setting in, compassion is critical in balancing our emotional and physical relationships to food. It’s necessary to nurture all areas of fuel if we cannot have social and emotional fuel in the ways we had before covid. Food & our associations to it is 100% apart of that equation.

For me, switching up my career focus with nutrition and focusing more on creating things, I needed to figure out what my relationship to food meant to me. I asked myself many times, how can I best help people wade through their wellness goals with everything going on and also work through my own mental health/dietary struggles? After a few years of being a nutritionist, one year after discovering I had synesthesia responses to taste, smell, sound and emotion, and several months of isolation, I began to feel my perspective shift dramatically when considering how others might feel about food as emotional fuel right now.

What does it mean that I can connect to food and my body in ways other people can’t? People often approach me for advice with a heavy heart and careful level of uncertainty. After all, the subject of our personal habits and health status is a sensitive one and it is difficult to know how to bring our needs to others when searching for the right kind of help.

I know how quickly we can learn about what the body really needs to feel healthy regardless of how well we know our bodies, I’ve seen plenty of people succeed with it. I thought I knew my needs really well, but I was still figuring out life changing things when I started paying enough of the right kind of attention to myself. If there’s anything I’ve learned from my own 2020 experience, it’s that our relationships to food is an entire network of experiences woven through almost every moment of every day in our lives. We can’t ignore any of it. It shocked me to think back to the destruction that the dieting industry has had on my own body and evokes compassion for everyone else swept along the tide with me, still struggling to get out.

While weight loss is still an important and valid goal for some, people are having more conversations about the emotional consequences of disordered / restrictive eating from dieting and the impacts on diet from unrelated emotional distress (so, all of 2020). Many people will go on a diet as a means of control when what they really need in their life falls more in the category is basic human needs and stability.

Did you know that regardless of what your goal is, it is perfectly normal for your body to respond to change in life with a change in appetite or function?


Or were you fooled like me into thinking you could just control that part of yourself?

Not all bodies work the same so how does that change our relationship to resolutions at the beginning of the year? The control mindset is based off of control, however control is rarely achieved when ignoring the facts. In this case, it is that our bodies call the shots, not our intentions and we must learn listen.

In 2020, Our Relationship to Food Changed

The lessons I’ve learned in 2020 have changed my relationship to food completely and if there’s one thing I want others to learn from me, it’s that the commitment to your relationships with your body and food is fluid and at the mercy of so many life factors. Diligence is only part of the equation but not the common variable.

Balance is only achieved when you know yourself and connect with your humanness. Forcing habits or convincing myself to ignore my body’s internal messages never yielded the same powerful results as mindful strategizing and thoughtful decision making have.

As the diet industry shifts, many people are also waking up to how deeply culture, heritage, racism, and cross generational trauma weigh in on our emotions, our physical sense of health and our intimate relationships with food. These dynamics (especially when injustice, inaccessibility, harm and violence have taken place) alongside understanding the stabilizing functions of our bodies can give us almost every piece of information left unanswered from most diet plans.

There are few things in life that we do quite as often as we eat and drink so it is important to approach dietary habits with a balanced mindset. In order to exist in a balanced state of health, all areas connected must be taken into account. When we think about the vast network of our relationship to food, we see that it’s important to also consistently consider seasonal changes, accessibility, finances, taste preferences, safety, etc… It is woven into every fiber of life across our entire planet. So why do we put so much focus on productivity or the shape / size of our bodies?

In 2020, many of us had a different relationship with food when we had to re-strategize how we go about getting groceries. We will never forget the great toilet paper shortage! Accessibility has changed a few times over the course of the past several months. Finances changed. Businesses changes. Safety changed. Skills & habits changed. Our collective perspective and relationship to how food exists in our lives changed completely. It’s time to stay accountable with ourselves, community and people that contribute to our wellbeing (aka- businesses).

After 2020, I am wondering, What areas do you feel balance is most disconnected when it comes to food in your world?

How My Relationship with Food Changed in 2020


One of the most important elements in this network between food and our bodies is our bio-chemical feedback responses when food connects with emotion controlling neurons in our brain. The network between our neurons connects with the food we consume in a variety of ways. It dives deep into our relationships with health, starting with the moment we smell something or taste something. We can experience any number of (sometimes random) elements of life like nostalgia, re-lived trauma, shame, or relaxation.

In fact, food and the sensory experience of deliciousness is a special kind of emotional fuel we don’t get in many places in our life. Especially when we haven’t been able to see and hug our people for a long time, it’s important to have an outlet for happiness and remembering good times.

During my year of isolation, I spent a lot of time remembering the smell of places I’ve missed when looking at old photos, the taste of food I’ve eaten that I wish I could order again at a table… and I remembered the smells of homes and restaurants from cherished memories with loved ones when I heard certain songs. The ability to reach out to nostalgia so closely during a period of solitude made me realize how many years of unawareness of my synesthesia caused a lot of health issues for me.

For most of my life, I had no idea that I had synesthesia or that the types of synesthesia I had were possible. Because I also had food allergies, I experienced a great deal of disordered eating patterns and I struggled to manage my appetite, especially around my emotions. This lead to a whole host of consequences with my health like IBS, skin reactions, mild phases of anorexia (no appetite or will to eat), debilitating stomach pains, acid reflux and panic attacks. I eventually began to fear food and struggled to pull myself out of a deep depression because I would often feel like every sip and bite went against the core of my human needs, even if I was hungry or tired. In a desperate attempt for relief, I began chasing a desire to help others heal from similar experiences. I went back to school to study Clinical Nutrition & Integrative Health because I wanted to understand why I felt the way I did and explore the creative career outlets that wellness and food had to offer.

Over the years, I’ve learned more about mindful eating and began to look inward into my own connections with food to better understand how to help others. That compassionate work set me on course to decoding the most important element of my life that I’ve always been chasing to repair. There was always something I could sense about myself that I wasn’t understanding or seeing clearly, but knew was different from other people.

I only thought that synesthesia was the ability to see color when you hear music. I thought you literally saw these colors in front of you, like a hallucination in the room. In the process of exploring guided meditation and mindful eating, I became more aware of what it was I had been searching for in myself.

synesthesia and food

That’s when I realized there are over 80 different types of synesthesia [https://synesthesia.com/blog/types-of-synesthesia/] and hundreds of other people that can relate to me. I learned can call on smells and tastes at will, I see color when I eat something delicious or hear a wonderful sound. That is just a few types of synesthesia that I have. I began to pay closer attention to this in my mindfulness practice to learn how it impacts my decision making skills. I realized anxiety and depression dulled these senses, always leaving me feeling like part of me was missing. Now that I have spent so much time with it in 2020, it has become the forefront of how I exist in the world and my relationship has completely changed with food. I can visualize the networks we all have with food, nutrition and wellness more clearly and want to share this gift to help others.

How We Can Approach Wellness in 2021

My experience taught me that our food choices can help or hurt us in so many different ways – financially, physically, chemically, emotionally, and we are constantly chasing the questions of, “What does my level of care say about me?” “How do I take better care of myself?”

The most effective way to make progress towards consistently balanced health is organizing and harmonizing the elements in this network and then making the effort to prioritize the most fragile elements. Balance does not exist without consistency, but compassion is the key to consistency. This year I am helping others by sharing the most impactful elements to health & wellness with a new VIP Membership. For a closer look into what synesthesia has taught me about wellness, you can now join the membership for instant access to all my best wellness challenges, recipes, mindfulness practices and meditations. Each month I will be adding new content and taking requests for specific topics!

Click Here to Join!
A Nutritionists relationship to food

As always, I am eager to connect and would love to hear your thoughts on this topic. Find me on social media and add a comment in my posts or send me a direct message! Can’t wait to hear what you think!

www.instagram.com/akhandcraftedkitchen
www.facebook.com/akhandcraftedkitchen
[email protected]

steps to a healthier diet

Filed Under: Beverage, Change, Lifestyle, Mindfulness, Uncategorized

January 25, 2021 by Aimee Hockett Leave a Comment

Tips for Improving Digestion in 2021

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January 25, 2021 by Aimee Hockett Leave a Comment

Quick Chicken & Bean Tacos

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January 25, 2021 by Aimee Hockett Leave a Comment

Thai Peanut Inspired Oats

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January 25, 2021 by Aimee Hockett Leave a Comment

Quick Tangy Mustard Dressing

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January 25, 2021 by Aimee Hockett Leave a Comment

PB & J Smoothie

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January 25, 2021 by Aimee Hockett Leave a Comment

Pumpkin Fig Oatmeal

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January 25, 2021 by Aimee Hockett Leave a Comment

Mindful Coloring Book (digital download)

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January 25, 2021 by Aimee Hockett Leave a Comment

90 Day Wellness Journal (Digital Download)

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January 25, 2021 by Aimee Hockett Leave a Comment

Balanced Spices Toolkit

 

 

Download my free Ultimate Spices Guide. Mix & match different spices for new seasonal touches to boring or standard weeknight meals.

Includes: Spice Combinations Cooking Tips Mealtime Flavor Mapping

For more tips on using your spices, check out my blog post: https://www.theakkitchen.com/5-ways-to-intensify-your-spices/

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January 25, 2021 by Aimee Hockett Leave a Comment

Mindful Eating & Nutrition Ebook

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January 25, 2021 by Aimee Hockett Leave a Comment

Nutrition Facts

Jump To Nutrition Facts Page>>

 

Understanding Nutrients & What Foods to Eat so you can feel better can be tricky to balance while
actually putting in the effort to eat a healthy diet. Nutrients are essential building blocks of achieving balance and without understanding the foundation of your diet, healthy eating rarely becomes balanced eating. Read through the lists of common nutrients and their roles, recommended daily need, signs of deficiency, nutrient rich foods, recipes, and more! To fully understand the role nutrients have in our life, learn how to keep track of common Nutrients & What Foods to Eat by knowing your deficiencies and staying on top of your health.

Nutrients & What Foods to Eat

While it is fun to learn about science behind Nutrients & What Foods to Eat, we need to start looking to implement actionable habits for a consistent amount of nutrient intake in our diet. How can we relate the information we learn about nutrients to understanding our own needs? For more information on how to eat a more nutrient dense diet, check out my learning tools for some pantry inspiration.

In each page, you can see all my supplement recommendations for the various nutrients listed. Click each Nutrients & What Foods to Eat to learn more about their sources and the best quality supplement I like to recommend (now with faster checkout).

 

Filed Under: Intro Member, VIP

December 4, 2020 by Aimee Hockett Leave a Comment

Split Chicken Breast with Fall Marsala Pasta

I am getting nostalgic over this Split Chicken Breast with Fall Marsala Pasta. Marsala mushroom pasta used to be a favorite of mine at restaurants as a kid. Going dairy free eventually meant that I wouldn’t have it again until I decided to recreate the food memory (dairy free) with one of my regular weeknight meals – roast split chicken breasts.

Roast Split Chicken Breast with Pumpkin Mushroom Marsala Pasta

The recipe starts by searing the chicken breasts skin side down in butter until crispy. While the chicken finishes cooking in the oven, I add minced shallots to the pan to cook down and caramelize. The combination of rich mushrooms, sweet marsala wine, creamy cashew milk with the delicious roast split chicken makes for a seriously comforting meal.

I kept this recipe dairy free and gluten free but you can easily make with other options. You have the choice of using regular butter, milk and parmesan or feta cheese in this recipe but I kept it creamy and rich in fall flavor without the dairy with a few flavor enhancers like white miso paste and pumpkin pureé. The dairy free options I did use in this recipe are unsweetened cashew milk, cultured cashew butter and I added the optional topping of treeline cashew cheese. It is delicious without the added cheese at the end but does kick up the comfort factor.

To balance out the sweetness of the marsala wine, I added a few splashes of red wine vinegar and a few pinches of dried oregano and basil. The roast chicken is a perfect savory addition to the sweet and tangy sauce.

Split Chicken Breast with Fall Marsala Pasta
Split Chicken Breast
Split Chicken Breast with Pasta

Crispy roast split chicken breast with sauce appears often in my meal rotation but sometimes the quick and easy pre made sauces get boring so I like to switch it up with something that reminds me of ordering from a restaurant. This Split Chicken Breast with Fall Marsala Pasta has a great balance of flavors and can easily be made gluten free and dairy free. Some of the noteworthy nutrients from this dish are: Vitamin B1, B3, B5, B6, Calcium, Selenium, Vitamin D, Zinc.

If you make this recipe, I get a lot of joy in seeing how my recipes make their way into your kitchen. Leave a review and send me an image on social media:
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Crispy Split Chicken Breast with Pumpkin Marsala Pasta
Print Pin

Split Chicken Breast with Fall Marsala Pasta

Crispiest Roast Split Chicken Breast with Fall Marsala Pasta is a tangy, sweet and savory comfort dish easily prepared gluten and dairy free.
Course Dinner
Cuisine Italian
Keyword chicken marsala, dairy free recipe, gluten free pasta, marsala pasta, roast split chicken breast, split chicken breast
Cook Time 45 minutes
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • 2 split chicken breasts
  • 3 Tbsp butter (I use a dairy free option- not margarine)
  • 2 shallots minced
  • 1 c shiitake mushrooms sliced
  • 1 c rehydrated dried mushrooms I used chanterelle and oyster (optional)
  • 1 1/4 c marsala wine
  • 2 c chicken broth
  • 1 c cashew milk
  • 1 c pumpkin purée
  • 1 tbsp olive oil
  • 1 tsp white miso paste
  • 2 tsp red wine vinegar
  • 2 pinches dried oregano and basil
  • salt and pepper
  • pasta of choice

Instructions

Chicken

  • Preheat oven to 350 degrees F
  • In a large sauce pan, heat 1 tablespoon of butter on medium heat.
  • Thoroughly salt and pepper split chicken breasts.
  • Add chicken to pan skin side down. Cook until golden brown (about 3-6 minutes) and flip.
  • After searing all sides of the chicken, add to a baking sheet or pan and bake for an addiitonal 20-40 minutes, depending on how large the chicken cuts are.

Pasta sauce

  • Turn stove to low heat.
  • Add minced shallots with salt to the pan you seared the chicken in.
  • Stir occaisonally and cook for several minutes until they begin to caramelize.
  • Add sliced fresh mushrooms and sautée until soft.
  • Deglaze the pan with the marsala wine & add the rehydrated (dried) mushrooms if using.
  • Add remaining ingredients: olive oil, butter, pumpkin purée, chicken broth, cashew milk, red wine vinegar, spices.
  • Mix miso paste in a little of the liquid and add to the sauce pan.
  • Add 1/3 c pasta water.
  • Boil until the liquid reduces and begins to thicken. Once it starts to look more like sauce, turn the heat down to low to finish with your pasta.
  • Once your sauce is nearly thickened enough, add pasta that is cooked al dente and finish cooking it in the sauce.
  • Grate or add dollops of your favorite cheese and a drizzle of olive oil to serve with roast split chicken breast on the side.
dairy free gluten free chicken marsala
Roast Split Chicken Breast
Split Chicken Breast with Fall Marsala Pasta

Filed Under: B Vitamins, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), Calcium, Copper, Dairy Free, Dinner, Fat Soluble Vitamins, Gluten Free, Iron, Magnesium, Minerals, Pasta, Phosphorous, Recipe, Selenium, Sodium, Vitamin A, Vitamin D, Zinc

November 19, 2020 by Aimee Hockett Leave a Comment

non traditional and cheap two person thanksgiving

2020 menu plan for a non traditional and cheap two person thanksgiving. We are making our leftovers a priority this year. Isn’t it every other year that we go through the best sides first and don’t know what to do with the rest of the leftovers? Since it will only be two of us this holiday, we might as well make the most of what we can, and for now that looks like an excess of thanksgiving sides for two. I included some indulgent elements to our plan but ultimately the main part of the meal was very affordable with lots of leftovers!

non traditional and cheap two person thanksgiving

Drinks:

Cranberry Lime Cocktail
Make Ahead: Zest limes, juice limes & clementines and freeze with pieces of dried wild apple mint.

Thanksgiving Day: Mix Frozen Juice Ice Cubes with Cranberry juice and Elderflower Rum (this was on sale at the Big Y in Great Barrington!)

Italian Pinot Noir
Hot Chocolate with Whipped Cream – if we aren’t already stuffed.

Appetizers/Lunch:

Dairy Free Port Cheese with Treeline Plant Based cheese (I have never tried making it before so I do not have the recipe details yet.)

Goat Camembert (for my partner that eats dairy)
A selection of crackers – Simple Mills, Hu Kitchen & a fancy fig/pumpkin seed option.
Apples

Bacon Bites
Make Ahead: Caramelized onion

Thanksgiving Day: Assemble onion, sage, mustard, date & treeline cheese with bacon

non traditional and cheap two person thanksgiving
Print Pin

Gluten Free Baked Bacon Cheese Bites

The most crowd pleasing appetizer. They are always gone within 10 minutes and are the easiest appetizer to make. Makes about 16 bites.
Course Appetizer
Prep Time 10 minutes
Servings 4 people

Ingredients

  • 1 packet bacon- gluten free, free range cut in half down the middle
  • 1 onion* caramelized (see below)
  • 3 tbsp dijon mustard
  • 1/2 cup dates thick slices
  • fresh sage leaves
  • firm cheese (I like goat gouda) cut into cubes
  • 1 tbsp ghee
  • 1/4 tsp. salt

Instructions

  • Peel and cut your choice of onion in half. Then make sauté slices along the grow lines of the onion and cut away from the end of the bulb. 
  • *Heat a large frying pan to medium low heat.
  • *Once pan is heated, add about a tablespoon of your choice of fat- make sure to use a high heat oil like ghee or avocado oil and salt, stir frequently.
  • *Continue cooking, adding more salt if necessary, until onions are transparent and sweated through. 
  • *Once onions begin to brown, turn the heat up to medium or medium high (setting can vary depending on how hot your stove runs), and begin to stir less often. Only do so to prevent blackening or sticking to the pan.
  • *Once onions begin to caramelize, before they burn, add your choice of liquid to deglaze the pan. Set aside to cool.
  • Cut one package of bacon strips in half, hamburger style. Each bite will be half a strip of bacon.
  • Set your oven to 425 degrees F to preheat while you assemble.
  • On a lined baking sheet (preferably with raised sides), place a few strips of bacon to begin assembling.
  • Smear a dollop of mustard onto the bacon and layer with 1/2 tsp of caramelized onions, 1/2 a date, 1 cube of cheese, 1 medium sized sage leaf.
  • Fold over the ends of the bacon slice and turn over so the fold side is touching the pan. 
  • Leave about 1-2 inches of space between each bite.
  • Bake for 15-25 minutes, checking occasionally. Time can vary depending on your oven and how thick your bacon pieces are. 
  • Once out of the oven, use a spatula to scoop each bite onto a plate lined with paper towels to catch excess grease. Let cool for 10 minutes. Enjoy!

Notes

* The caramelized onions are optional. If you are short on time, no need to cook them up. If you do have the time, it is incredible!

The Cheap Meal Elements:

Main Protein:

Pork Tenderloin (I can find organic at $5 – $7 for 2 people w/ leftovers)

Thanksgiving Day:

cut into 3-4 sections. coat in salt and pepper.
-with dairy free butter in the pan, fry each side on medium low until golden.
Set aside then bake at 400F until done.

Sides:

Day Before Thanksgiving:
Garlic Confit in the Oven (I already made this and saved the garlic with some oil in the fridge and stored the rest of the excess oil in the freezer for a later day)
Mashed Potatoes (To reheat: add liquid to rehydrate then bake in the oven until golden on top)
Sweet Potato Casserole with Marshmallows (same as mashed potatoes but add marshmallows)
Homemade Cranberry Sauce
Stuffing 2 ways (one gluten free and one regular)

*To keep ingredients fresh for the stuffing, I like to use mushrooms and sausage. I will be defrosting and browning sausage that I have frozen and will be rehydrating dried mushrooms.

Thanksgiving Day:
Corn & lightly dressed green salad (olive oil, mustard, red wine vinegar)
Gravy

Dessert:

All miniature pie bites using a mini muffin tin

I have already made & frozen:
Gingerbread Topping for the Pumpkin Spice Apple Cider Bites
A double recipe of pie crust
Pumpkin Spice Apple Cider Pie filling
Cherry Pie Filling

Weekend before Thanksgiving: make pumpkin pie filling & defrost frozen elements in the fridge
Two days before Thanksgiving: bake the pies so I don’t have to make the pies and sides all the day before or on Thanksgiving.

Pumpkin Spice Apple Cider Bites
Holiday flavor overload that just works and is the most deliciously nostalgic treat in a tiny bite sized package.
Check out this recipe
Pumpkin Pie Apple Cider Pie Bites
mini gluten free cherry pie filling
Tart fresh and cozy- the best elements in a berry pie. Swap almond extract in this pie with vanilla and nutmeg.
Check out this recipe
mini gluten free cherry pies

Topped with whipped cream of course!

Dairy Free Pumpkin Pie Filling
Delicious, creamy and not too sweet dairy free pumpkin pie filling that is not complicated to make. Don't forget to let it sit in the oven with the door open and the heat off once the pie has finished to avoid cracks forming in the center.
Check out this recipe
Print Pin

Flaky Gluten Free Pie Crust

This crust is hands down the flakiest and most flavorful gluten free crust. Tastes delicious and turns out crispy and holds well every time.
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

Crust

  • 1 1/2 cups almond flour
  • 1/4 c cassava flour
  • 1/4 tsp xanthan gum
  • 1/3 c powdered sugar
  • 1/4 c bobs red mill all purpose baking flour OR 1/4 c white rice flour + ( 1/8 tsp more xanthan gum OR 1 tsp tapioca/corn starch)
  • 1 tbsp flax chia mix
  • 3 tbsp shortening or 4 Tbsp Butter/Dairy free butter (cold)
  • 1 tbsp ghee (cold)
  • 2-4 Tbsp ice cold water

Life never works out exactly as planned so I will be going with the flow with what I have on hand and what we feel inspired to eat and cook for our non traditional and cheap two person thanksgiving. I hope this was helpful for you to find some new items to spice up your thanksgiving or try new meal prep tricks!

Filed Under: Beverage, Condiment, Dairy Free, Dessert, Dinner, Gluten Free, Pantry Tips, Recipe, Side Dish, Snack

November 18, 2020 by Aimee Hockett Leave a Comment

Mini Gluten Free Cherry Pies

It’s simple, cherry pie is easily and has always been my favorite pie flavor. Not all cherry pies are great however. The best ones are worth having as leftovers for breakfast. Since this holiday season is very non traditional, I decided to go with a more varied dessert spread. It started with my Pumpkin Spice Apple Cider Pie Bites and decided my two person spread needed more than one mini pie flavor. Of course my favorite flavor needed to make an appearance so I put together these Mini Gluten Free Cherry Pies.

mini gluten free cherry pies

The Cherry Pie Filling

The filling is easily the most important part of this recipe. I could eat it by itself, however the magic of cherry pie is when the tart filling meets a sweet, crunchy crust. My mini pie recipes are all inspired off of one of my childhood favorites- mini pecan pie Christmas cookies. The most important element of that recipe is the sweet crust. It’s slightly different from a regular pie in that you include powdered sugar for a slight added sweetness to pair with the flavorful filling. I carried that concept over when creating the gluten free crust featured in my Pumpkin Spice Apple Cider Pie Bites and these Mini Gluten Free Cherry Pies.

This cherry pie filling is slightly different in what flavor enhancers I use to achieve that perfect heartwarming holiday taste. Instead of using traditional almond extract, I use almond flour in the crust and vanilla extract plus a dash of nutmeg and lemon juice in the filling to emphasize the tartness of the cherries.

The order in which you put these ingredients into the filling is very important. To enhance the flavor of the vanilla and nutmeg, I am careful not to add them until right when I turn off the heat. Heat is a tricky element to master when intensifying the flavor of your spices and can completely ruin the flavor of these mini gluten free cherry pies by burning the vanilla and nutmeg. When you add the vanilla and nutmeg right after cooking your pie filling, it has a more robust aroma and the end result has a more mouth watering sweetness. Don’t forget that the pie filling will be heated again once it is filled in the mini pie shells and baked so if there is any left over alcoholic taste from the vanilla extract, it will all mellow out in the oven.

Print Pin

Flaky Gluten Free Pie Crust

This crust is hands down the flakiest and most flavorful gluten free crust. Tastes delicious and turns out crispy and holds well every time.
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

Crust

  • 1 1/2 cups almond flour
  • 1/4 c cassava flour
  • 1/4 tsp xanthan gum
  • 1/3 c powdered sugar
  • 1/4 c bobs red mill all purpose baking flour OR 1/4 c white rice flour + ( 1/8 tsp more xanthan gum OR 1 tsp tapioca/corn starch)
  • 1 tbsp flax chia mix
  • 3 tbsp shortening or 4 Tbsp Butter/Dairy free butter (cold)
  • 1 tbsp ghee (cold)
  • 2-4 Tbsp ice cold water
mini gluten free cherry pies
Print Pin

mini gluten free cherry pie filling

Tart fresh and cozy- the best elements in a berry pie. Swap almond extract in this pie with vanilla and nutmeg.
Course Dessert
Cuisine American
Keyword cherry pie, dairy free pie, gluten free pie
Cook Time 20 minutes
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

  • 2 cups frozen cherries
  • juice from 1 lemon
  • 1/2 cup sugar add 1 Tbsp more if cherries used are very tart
  • 1/4 tsp vanilla extract
  • dash nutmeg
  • 1/4-1/2 tsp salt
  • 1 1/2 tsp tapioca starch
  • 1 Tbsp (Dairy Free) Butter

Instructions

  • Add cherries and lemon juice to a pot and bring to a boil.
  • Add sugar and butter, stir until dissolved.
  • Once it begins to thicken, sift in tapioca starch and stir thoroughly to avoid lumps
  • Turn the temperature down when it begins to thicken. Cook the mixture down until it is thick and coats the back of a spoon and leaves a line when you draw through it.
  • Turn heat off and add vanilla, salt and nutmeg.
  • Let cool before filling into pre baked pie shells.
  • Bake in mini pie crusts at 325 for 10-20 minutes, depending on how hot your oven gets and how crispy you want your crust to be.

Filed Under: Dairy Free, Dessert, Gluten Free, Recipe

November 16, 2020 by Aimee Hockett Leave a Comment

25+ dairy free pumpkin recipes

With a stressful holiday season ahead of us. it’s natural to have a host of questions regarding diet and what can be done to just feel better. Whether you feel healthy these days or have some things you want to work on, it’s no secret a lot of us will be indulging during this particular holiday season. I always recommend exploring mindful eating while still enjoying what indulgences you are accustomed to. It’s no secret to me as a nutritionist that people will consume extra dairy during this time of year, whether or not it is something your digestive system can handle. If you’re wondering how to balance those indulgences, my best tip is to switch up a few of those options with something dairy free to help carry you through the season feeling a little better. Browse 25+ dairy free pumpkin recipes for last minute holiday additions or if you have leftover ingredients to use up.

25+ dairy free pumpkin recipes

Since nothing seems to be normal this year, try mixing up your routine this holiday season. It can be nourishing and satisfying to try and include new things that are delicious and positive experiences. Browse 25+ dairy free pumpkin recipes for basic How-To’s like dressing, ways to cook just the pumpkin, cozy drinks, cocktails, lots of easy soups, and some delicious holiday baked treats! Going dairy free means you can go traditional with the flavor or intensify your spice game.

If you are dairy free all the time like me or vegan, it is so important to find new recipes that satisfy that umami cozy comfort food craving. If you are able to tolerate dairy in your life, I still hear all the time how it can help you feel healthier on a more consistent basis to not rely on dairy too much and find options that are just as delicious but dairy free. I promise, these 25+ dairy free pumpkin recipes do not skimp on flavor or comfort!

Dairy Free Pumpkin Recipes

Pumpkin Spice Apple Cider Bites
Holiday flavor overload that just works and is the most deliciously nostalgic treat in a tiny bite sized package.
Check out this recipe
Pumpkin Pie Apple Cider Pie Bites
Dairy Free Pumpkin Corn Chowder
Chowder without the dairy. First mash defrosted frozen corn with nuts, pumpkin, onion, and broth for an easy dairy free pumpkin corn chowder.
Check out this recipe
Dairy Free Pumpkin Corn Chowder
Dairy Free Pumpkin Pie Filling
Delicious, creamy and not too sweet dairy free pumpkin pie filling that is not complicated to make. Don't forget to let it sit in the oven with the door open and the heat off once the pie has finished to avoid cracks forming in the center.
Check out this recipe
Easy Granola Pie Crust Recipe
A flavorful and crunchy replacement for a grahm cracker pie crust featuring granola as the secret ingredient.
Check out this recipe
2 traditional thanksgiving pies with easy granola pie crust recipe
Dairy Free Pumpkin Butter
Easily Made Creamy Dairy Free Pumpkin Butter. So good you will want to just eat it like a dip.
Check out this recipe
dairy free pumpkin butter
Flaky Gluten Free Pie Crust
This crust is hands down the flakiest and most flavorful gluten free crust. Tastes delicious and turns out crispy and holds well every time.
Check out this recipe
5-Minute Pumpkin Yogurt Bowl – Flora & Vino
Whip up this easy pumpkin yogurt bowl in just five minutes and less than five ingredients! Top with your favs % for a fun fall breakfast, snack, or dessert!
Check out this recipe
Creamy Vegan Pumpkin Pasta Juliénas – Flora & Vino
Creamy vegan pumpkin pasta sauce with pumpkin puree, almond milk, and herbs served over chickpea pasta. Pair with a glass of red for pasta night!
Check out this recipe
Curried Pumpkin Soup
A delicious, velvety smooth curried pumpkin soup with coconut milk ideal for using up those Halloween pumpkin carvings. It’s vegetarian and easily adapted to be vegan and is also glutenfree.
Check out this recipe
Vegan Pumpkin Chili
This Vegan Pumpkin Chili is a delicious and healthy twist on a classic recipe. Pumpkin purée and pumpkin spice are added to a traditional blend of spices and red beans.
Check out this recipe
SpicyTamarind – Pumpkin Peel Chutney
Pumpkin peel chutney step-by-step recipe with photos. Pumpkin peel chutney is a very simple flavourful and highly nutritious accompaniment.
Check out this recipe
Pumpkin Vinaigrette Salad Dressing – Melissa Traub
Tangy and addictive! Easy salad dressing for the autumn or anytime.
Check out this recipe
Vegan Pumpkin Pasta
This rich vegan pumpkin pasta is the essential fall-inspired cozy meal that you can make tonight in just 20 minutes!
Check out this recipe
Easy Vegan Wellington (7-ingredient Mushroom Filling) – My Pure Plants
Delicious, vegan Wellington with roasted butternut squash wrapped around in sautéed rosemary walnut-mushroom filling baked in a puff pastry.
Check out this recipe
Vegan Pumpkin Soup
Vegan pumpkin soup is creamy, rich and nourishing. It’s flavorful and a great option for cold days. Plus, it’s gluten-free and takes only 30 minutes to make!
Check out this recipe
Healthy Pumpkin Pie Smoothie Recipe With Protein – Honey Lime
This healthy pumpkin pie smoothie recipe is perfect for the fall season, plus it packs protein. If you love pumpkin, try this easy pumpkin smoothie recipe!
Check out this recipe
Slow Cooker Chipotle Pumpkin Chicken
Slow Cooker Chipotle Pumpkin Chicken is a creamy spicy new way to have a great gluten-free and paleo dinner with minimal effort and all the flavor!
Check out this recipe
Creamy Vegan Pumpkin Pasta (Gluten-Free, Allergy-Free)
A Creamy Autumn Pumpkin Pasta recipe that brings you all the healthy comfort of the season. Gluten-free, nut-free, and vegan this dinner is quick & easy!
Check out this recipe
Pumpkin Cider Margarita
Pumpkin Cider Margarita combines real pumpkin, apple cider, tequila and warm spices for an easy, refreshing fall cocktail.
Check out this recipe
Savory Pumpkin Hummus
From dipping to scooping, spreading to mixing in, the savory pumpkin hummus is the perfect flavor for all you fall snacking, cooking, and tailgating!
Check out this recipe
3 Ingredient Pumpkin Puree Spice Dip (With Gingersnaps) | Bite Sized Kitchen
This Easy Pumpkin Puree Spice Dip is packed with pumpkin flavor! I used 3 simple ingredients: canned pumpkin puree, vanilla pudding mix and pumpkin pie spice! If you are a pumpkin lover, you will be licking the bowl clean.
Check out this recipe
Easy Pumpkin Soup – tastebotanical – A warming vegetarian soup
This Easy Pumpkin Soup with Sweetcorn and Thyme is thick, savoury and warming and has a delicious and comforting natural sweetness.
Check out this recipe
Instant Pot Vegetarian Pumpkin Chili
With just a hint of pumpkin spice, and a kick of cayenne, this vegetarian pumpkin chili is a delicious meal that will keep…
Check out this recipe
Pumpkin Spice Granola
Made with fresh ingredients, this pumpkin spice granola is the perfect everyday snack
Check out this recipe
Pumpkin Soup – JackSlobodian
This Pumpkin Soup is simple yet delicious. We use the pumpkin flesh, seeds and oil to give you a wave of different pumpkin flavours.
Check out this recipe
Air Fryer Pumpkin | Recipe This
Air Fryer Pumpkin. The three best ways to cook pumpkin in the air fryer. If you would like to roast pumpkin in the air fryer this is how it is done. The…..
Check out this recipe
Instant Pot Pumpkin | Recipe This
Instant Pot Pumpkin. Learn how to cook a whole pumpkin in the Instant Pot Pressure Cooker. So easy and flavoursome you will wonder why you hadn’t cooked your…
Check out this recipe
Slow Cooker Beef & Pumpkin Stew | Recipe This
Beef & Pumpkin Stew. A delicious hearty beef and pumpkin stew that is cooked in the slow cooker. Paleo and low carb friendly and ideal for a healthy meal during…
Check out this recipe
Best Chocolate Fudge Recipe • Happy Kitchen
This sweet and gooey chocolate fudge recipe is made without condensed milk or sugar and is 100% guilt-free, vegan, easy to make and packed with nutrients!
Check out this recipe
Chocolate Pumpkin Cake with Whipped Cream – Cookie Dough Diaries
This chocolate pumpkin cake has a deep, rich chocolate flavour with hints of pumpkin spice. Topped with thick whipped cream and perfect for the holidays.
Check out this recipe
Butternut Squash Fondant | Vegan Easy – About Annella
This easy but delicious Butternut Squash Fondant tastes absolutely amazing and makes the perfect side dish for your next dinner party.
Check out this recipe
Pumpkin rice
This delicious Jamaican style pumpkin rice is a great savoury side dish to add to your dinner table during the holiday season.
Check out this recipe
Instant Pot Spicy Pumpkin Soup | Low Carb Africa
This keto and vegan instant pot spicy pumpkin soup has all the warm, fall flavors you crave this season. It is thick, creamy and so comforting!
Check out this recipe
Caffeine Free Pumpkin Spice Latte from Real Pumpkins • Oh Snap! Let’s Eat!
This Caffeine Free Pumpkin Spice Latte is made from Real Roasted Pumpkins – it’s paleo, dairy free, gluten free, and vegan!
Check out this recipe
Sweet Potato Pumpkin Fritters {Paleo, Vegan} — Tasting Page
Certified Nutrition and Wellness Coach who creates real food gluten free, dairy free, and sugar free recipes. You’ll also find health information to live your best life, as well as healthy dining and travel options when exploring Los Angeles and the rest of the world.
Check out this recipe
Creamy Butternut Squash Mac And Cheese [Vegan, 15 Minute Dinner]
A healthy take on macaroni and cheese that’s vegan and filled with nutrition butternut squash. So creamy and flavorful, your entire family will clamor for more.
Check out this recipe
Pumpkin Chocolate Chip Chickpea Cookie Dough – Radical Strength
The words chickpeas cookie dough don’t usually go together, but you’ll be surprised how delicious this cookie dough hummus tastes. Vegan, gluten free, and healthy!
Check out this recipe
Heavenly Butternut Squash and Chickpea Curry
A creamy butternut squash and chickpea curry that is perfect for a healthy weeknight dinner or weekly meal prep. A great vegan option for a cold evening.
Check out this recipe
25+ dairy free pumpkin recipes

Filed Under: Beverage, Breakfast, Condiment, Dairy Free, Dessert, Dinner, Lunch, Recipe, Side Dish, Smoothies, Snack, Soup, Uncategorized

November 5, 2020 by Aimee Hockett Leave a Comment

5 Ways to Intensify Your Spices

If you’ve checked out any of the Salt Fat Acid & Heat series, you know just how much these elements can alter flavor for the better or worse and just how often these factors vary in our diet. Not only do we make different choices based on where we grew up or our family heritage, every seasonal change introduces different ingredients each time. With each seasonal and lifestyle change, it can be hard to adjust so that meals feel inspired and flavorful. Focusing on some of these constant changes, there are 5 ways to intensify your spices.

5 Ways to Intensify Your Spices

5 Ways to Intensify Flavor in Spices

Heat

There are different ways we can choose to use dried or fresh spices in our cooking. Sometimes no heat is involved and other times it’s an important step. Sometimes spices get added as a garnish and other times we add our spices during various stages of the cooking process.

When we heat our spices, we can change their flavors entirely. You may add flavor with spices with low and slow cooking or high, direct heat. Depending on the spice you’re using, one method may be better over the other. Something like dried oregano usually gets added in slow cooking methods but something spicy like pepper and chili powder are delicious once briefly toasted with or without a fat present (although usually we like to add the fat because it is delicious).

Of the 5 Ways to Intensify your Spices, heat is probably the most commonly understood method to work with. Even if you aren’t proficient in cooking, the array of vinegars, oils, fresh herbs, and salts can be overwhelming compared to a quick roast at 350 degrees or fast sauté in a pan. For more tips on what spices to use in the oven, when to toast on high heat and how you can avoid burning your spices, download the Ultimate Balanced Spice Guide.

When to Use Fresh vs. Dried

Not only do we want to consider the way fresh and dried spices and herbs respond to heat, we also need to remember that different cooking methods for these options vary between seasons. Warmer months typically inspire more dishes with fresh herbs that are harder to find in colder months. Our nostalgic experiences around flavor change drastically between the seasons, where your family is from and where you currently live in the world. This isn’t just up to us! We rely on what’s available to us and that changes each season, every year. There is some level of predictability to this but also adds a level of welcomed surprised after a particularly delicious harvest. 

It’s important to not only assess how your tastes change with each season but gain awareness of what is available to you. Cost change with weather and region is a good indication of what spices are higher quality and more nutrient dense in those environments. With so many factors that influence our cooking methods, choosing when to use fresh vs. dried spices and herbs is a very personal choice, however, these choices are not left entirely up to preference. For the best results, paying attention to seasonal changes as well as cost fluctuations gives us a lot of context to when is the best times to choose between different forms of spices & herbs.

fresh and dried spice to enhance flavor

Acid

Choosing the right acidic ingredient to pair with your spices is probably the trickiest part of getting flavor right. Each acidic ingredient also has additional taste profiles. Some are more salty and others more sweet. Some acidic ingredients can even taste completely different between harvests, season or batch. Recipes that have an emphasis on acidic ingredients can yield many different end results based on these types of factors. 

acids that intensify spices

Additionally, our ability to experience the sensation of sourness relies on our own individual nervous system responses, meaning that we each don’t necessarily experience sourness at the same degree from one another. This can make cooking for other people tricky because what you might think is a perfectly balanced dish may taste slightly different to others at your table, especially if you come from different cultures and are used to eating different acidic ingredients. 

If you aren’t experienced in working with different acidic ingredients, experiment with options that are more consistent each time it’s used. While balsamic vinegar is commonly used and easily accessible, not all balsamic vinegars are made exactly the same. Is is a somewhat less versatile choice to work with compared to something that has fewer options in the store, like apple cider vinegar. While not all apple cider vinegars are the same either, the flavors tend to be closer to one another than some of the balsamic vinegars. Choosing something where you have fewer options to filter through tends to yield more consistency in flavor. You may feel a little more confident that your final dish will taste closer to the original recipe or has a similar flavor appeal to everyone. 

Salt

Did you know that salt is not a spice? It’s a seasoning. Most flavor is a scent sensation crossed with a base taste on the tongue. Depending on the food, we sometimes taste first before smelling the flavor but for the most part, we can smell something’s flavor before tasting it. Salt is a great base for changing and enhancing the experience of certain herbs and spices. 

Many dried spices have a primary base taste that is bitter and lacks saltiness entirely. Having at least 2 additional base tastes to the prominent base taste of certain spices can open up the full flavor. You want to be careful though not to layer too many different items with a completely different base tastes.

For example: you may think garlic and onion have the same base taste but in fact they do not. Garlic has acidic and spicy undertones while onions have spicy and sweet undertones. They go well together because depending on the form you use, their common base tastes melt together and their more prominent and differentiating base tastes compliment one another. If you use too much or too many spices that have very different base tastes with nothing to compliment their flavors, the end result can either taste over spiced or plain terrible. For example, fennel seed and garlic may go well in certain settings, but for the most part might not go together without something to compliment them. Fennel is sweet and bitter while garlic is acidic and pungent. With certain ingredients, this may taste great, but the end result with others will be awful.

In the process of pairing certain spices that may be very similar or completely different base tastes, salt often fills that roll of complimenting what each spice needs in order to work well with the other. For example, raw garlic that is crushed and salted becomes less spicy and the base taste becomes salt. When you taste the salt right away, it changes how you experience the scent of the garlic as well in relation to the other spices that are present. Salt not only changes flavor completely but can change the order in which you experience a combination of flavors together. 

salt to intensify spices

Fat

Fat is the most dynamic element of my recommended 5 Ways to Intensify Your Spices because its physical and chemical forms can change dramatically based on the cooking method and ingredients used. Fat can either make up a part of one or more ingredients or be a standalone ingredient. How you render fats in your cooking routines or favorite recipes can make your spices sing or taste like garbage. 

In addition to changing composition with each method of cooking, fats also interacts with a range of different nutrients. Cooking with fat can unlock some necessary fat soluble nutrients (nutrients that are only available for absorption in the digestive tract when paired with fats) and can also destroy others in the cooking process. Fat soluble vitamins like Vitamin A and Vitamin K are easily found in spices that have a lot of orange and red coloring as well as leafy green herbs like parsley. You can receive those nutrients from dried and fresh spices alike, but range in density.

Layering different forms of ingredients that come from a similar source throughout your dish can ensure you get those nutrients but you also can successfully compliment their flavor profiles. For example- red bell pepper and harissa (comes from ground or dried bell and/or spicy peppers) have similar base tastes but don’t have the same exact flavor or nutrient profiles. 

In addition to being a crucial element in cooking with spices, fat is an essential building block to our health and not just for their role in absorbing fat soluble vitamins. Your brain and nervous system rely heavily on fat in the diet for healthy function and neuron activity. Your sense of smell and taste are both intimately tied to these body processes functioning optimally.

Not only does fat change flavor but healthy fat intake and absorption can change your experience with spices on a biochemical level. Next time you decide to go low fat- think again. It might change your experience with flavor for more than one reason that is not just in your head. Your body, your mind and your taste buds will thank you!

Combining the 5 Ways to Intensify your Spices

I typically recommend that instead of relying on the same 5 spices and pantry ingredients in your cooking routine, you have a rotation of at least 3 options for each item and pick 2-4 each time. Sometimes your ideas might not work like you think, but it’s always worth exploring. You never know when a combination you choose will turn into a family favorite. 

Explore ways you can combine different flavor enhancers or try one of my all time favorite spice blends in the Ultimate Balance Spice & Flavor Guide.

ways to intensify spices

Filed Under: Breakfast, Dessert, Dinner, Lifestyle, Lunch, Pantry Tips, Recipe

October 30, 2020 by Aimee Hockett Leave a Comment

Pumpkin Spice Apple Cider Pie Bites

No need to talk about my boring food blogger life with this recipe! It is clearly a star on its own and there is no sense in trying to be relatable to sell you on how good it is. Instead, read through this breakdown of how I layered the different flavors and textures of these Pumpkin Spice Apple Cider Pie Bites.

You may think this recipe sound over-spiced, but each layer has it’s own flavor profile that compliments the rest, making it the perfect holiday treat.

Pumpkin Spice Apple Cider Pie Bites

Flaky Gluten Free Crust

A flaky crust is hard enough to achieve every time, but making it gluten free can be complicated and unsatisfying. Using a combination of different gluten free ingredients, this pie crust is flaky and holds up to the challenge of containing the perfect crunchy and gooey bites.

Baking Gluten Free Pie Crust

If you are looking to save time with this recipe, the easiest way to cut corners is to make a larger sized dessert. Instead of using a mini muffin tin, try making this a whole pie pan, regular muffin tray or make a few small tart sized pies. Whatever size you got, work with what’s easy! Crowds love these bite sized ones because there is no pressure to eat a whole piece when there are 2-5 pies with the holiday spread.

The specific blend of flours used in this recipe maintains a flaky texture from the almond flour, flax seed meal and the emulsification of the powdered sugar with the [dairy free] butter. The baking reaction with these ingredients results in a light but flaky crust. There’s nothing worse than a perfect pie filling that is made dull with a crumbly, bland and floury crust.

This recipe is based off a mini pecan pie Christmas cookie I grew up making with my mother. The noteworthy ingredient in this crust was the powdered sugar. We almost always referred to the Joy of Cooking while making pie crust, but this had a special twist that I carried over into this Pumpkin Spice Apple Cider version.

In this recipe, you want to work with cold ingredients and then once it comes together, refrigerate for about an hour until semi-hard. If you refrigerate it overnight, thaw it for 30 minutes to an hour until it can be molded without crumbling. Poke holes in the crust and pre-bake at 325 degrees F until slightly golden.

Flaky Gluten Free Pie Crust
Print Pin

Flaky Gluten Free Pie Crust

This crust is hands down the flakiest and most flavorful gluten free crust. Tastes delicious and turns out crispy and holds well every time.
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

Crust

  • 1 1/2 cups almond flour
  • 1/4 c cassava flour
  • 1/4 tsp xanthan gum
  • 1/3 c powdered sugar
  • 1/4 c bobs red mill all purpose baking flour OR 1/4 c white rice flour + ( 1/8 tsp more xanthan gum OR 1 tsp tapioca/corn starch)
  • 1 tbsp flax chia mix
  • 3 tbsp shortening or 4 Tbsp Butter/Dairy free butter (cold)
  • 1 tbsp ghee (cold)
  • 2-4 Tbsp ice cold water

Pumpkin Spice Apple Cider Pie Filling

The layering of flavor & spices was very deliberate in this recipe. Most pumpkin pie recipes have a list of ground & dried spices that you add to your filling. This recipe is unique in that you create a spiced apple cider reduction with a selection of whole spices. The remaining flavors usually found in a pumpkin spice mix are found in the gingerbread topping, balancing out the flavor to be sweet, tart and aromatic.

The trick to making this filling is to create a reduction from the spices & apple cider, then create a thick custard filling before adding to a pre-baked pie crust.

Mini Pumpkin Spice Apple Cider Pie Bites

Gingerbread Pie Topping

The gingerbread topping adds another spicy and crunchy layer to this recipe but is entirely optional. If you want to keep your Pumpkin Spice Apple Cider Pie Bites more on the tart side with less spice, you can leave this layer off. This is perfect for pickier eaters that don’t love a lot of spicy aroma with their desserts.

While you may think it would add too much spice and overshadow the pumpkin and apple cider flavors, it does not. The molasses balances out the spice to make it earthy and unique. The gingerbread topping blends perfectly with the other flavors. and brings on a new special experience of nostalgia for fall and the holiday season.

Mini spiced apple cider pumpkin pie bites

Frosting Decoration

While the gingerbread topping is optional, the frosting decoration is most recommended. It adds a sweet and tangy brightness that balances out the spice and tartness to elevate the creamy and sweet pumpkin notes. It is a reminder of all our favorite frosted holiday cookies, making these Pumpkin Spiced Apple Cider Pie Bites, the ultimate holiday gift.

Pumpkin Spice Apple Cider Pie
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Flaky Gluten Free Pie Crust

This crust is hands down the flakiest and most flavorful gluten free crust. Tastes delicious and turns out crispy and holds well every time.
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

Crust

  • 1 1/2 cups almond flour
  • 1/4 c cassava flour
  • 1/4 tsp xanthan gum
  • 1/3 c powdered sugar
  • 1/4 c bobs red mill all purpose baking flour OR 1/4 c white rice flour + ( 1/8 tsp more xanthan gum OR 1 tsp tapioca/corn starch)
  • 1 tbsp flax chia mix
  • 3 tbsp shortening or 4 Tbsp Butter/Dairy free butter (cold)
  • 1 tbsp ghee (cold)
  • 2-4 Tbsp ice cold water

(crust recipe above only for 1 pie pan or 1 tray of mini muffin tin, double if making the whole amount of filling/gingerbread)

Pumpkin Pie Apple Cider Pie Bites
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Pumpkin Spice Apple Cider Bites

Holiday flavor overload that just works and is the most deliciously nostalgic treat in a tiny bite sized package.
Course Dessert
Cuisine American
Keyword apple cider, pie, pumpkin pie, pumpkin spice
Servings 52 mini pies
Author Aimee from A.K. Kitchen & Nutrition

Ingredients

Crust

  • 3 cups almond flour
  • 1/2 c cassava flour
  • 1/2 tsp xanthan gum
  • 2/3 c powdered sugar
  • 1/2 c bobs red mill all purpose baking flour
  • 2 tbsp flax chia mix
  • 6 tbsp butter
  • 3-6 tbsp ice cold water

Filling

  • 4 cups apple cider
  • 1 (whole) Cinnamon Stick
  • 1 (whole) Star Anise
  • 1 tsp (whole) Allspice
  • 1/2 tsp (whole) Cloves
  • 1 cup pumpkin purée
  • 2 tbsp Ghee or butter I used dairy free
  • 1 c Sweetened Condensed Coconut Milk
  • 1/4 c Powdered Sugar
  • 3 Egg Yolks
  • 1/4 tsp salt

Ginger Bread Top

  • 2 1/4 c bobs red mill all purpose baking
  • 1 c almond flour
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp ground ginger
  • 1 tsp cinnamon
  • 1/4 tsp cloves
  • 6 tbsp ghee
  • 1/2 c brown sugar
  • 1 egg
  • 1/2 c molasses
  • 1 tsp vanilla extract

Decoration

  • 4 tbsp butter
  • 1 tbsp water
  • 1 tbsp coconut milk powder
  • salt to taste
  • 1/2 tsp vanilla
  • 2-4 c powdered sugar

Instructions

I make each element in the following order.

  • I make the gingerbread topping first the night before and let it cool in the fridge overnight. This step isn't necessary but something I prefer to do to break up the time and make it an easier recipe.
    I also like to reduce the apple cider with spices the day before making the rest of the mixture, but you can do this all in one day.

Gingerbread (optional but delicious)

  • I make the gingerbread topping first as I prefer to refrigerate it overnight. This breaks up the tasks to make it quicker and easier. The dough is easier to work with when it is fully chilled as well.
  • Beat sugar and butter until fluffy and emulsified. It should be a lighter color and you should not see clumps of sugar. About 2-5 minutes. I do this by hand but you can use a mixer if you prefer.
  • Add molasses and vanilla and spices and beat again until fluffy and incorporated.
  • Add the egg and beat but only briefly until it is incorporated. Do not overbeat.
  • Add spices and 1/3 of the dry ingredients. Mix gently with a spoon or spatula. Keep adding small amounts until fully incorporated. Refrigerate overnight.
  • When ready to add to the tops of your mini pie bites, use a bottle cap or small round cookie cutter and place each round on top of your bites. If you want to do a full pie, cut fall or holiday shapes and lay them around the edges/middle of the pie.
    I wouldn't recommend a full layer across the top or lattice / woven pattern if using a full pie pan.

Filling

  • Starting on high heat and reducing to low once the liquid is about 1/2 the amount, reduce 4 cups of apple cider with whole cinnamon stick, anise, cloves, allspice (you can also use raw ginger if you like that flavor addition to your pumpkin and apple pies, I tend to leave it out).
  • Once reduced to 1/4 of the volume, remove spices and add pumpkin, butter, salt & sweetened condensed coconut milk. Cook together on low heat until it begins to thicken.
  • Add powdered sugar and wisk constantly, cook until it begins to thicken slightly more, then turn off the heat.
  • In a separate glass bowl, add your egg yolks and wisk until creamy. Very slowly drizzle some of the hot mixture into the eggs and beat vigorously. Once youve incorporated about 1/2 cup of the mixture into the eggs, add to the rest of the liquid.
  • Turn the heat back on low and wisk vigorously, occaisionally checking the bubbles coming up. Once there are more frequent bubbles forming and the mix begins to thicken, turn off the heat and continue wisking to avoid scrambling the eggs. Cover with plastic wrap (so it does not form a skin on top) and set aside to cool slightly before pouring into the pre-baked pie crust.

Crust

  • Preheat oven at 325 degrees F
  • Cut up cold butter
  • Add all dry ingredients and with your hands, break up the butter with the flour until the begin to incorporate and your butter is only small crumbs.
  • Add 1/2 your ice cold water and incorporate. Add more until it is no longer crumbly. If you add too much, add a small amount of almond flour until you can form it into a ball.
  • Refrigerate for an hour and then roll out. Cut into 26 squares and mold them into the pie pan, make sure it comes to the top of each mini muffin tray.
  • Poke holes with a toothpick and bake for 5-8 minutes until slightly golden brown. May puff up slighly.
  • Remove from oven and fill almost to the top with filing and place a gingerbread cookie on top of each bite.
  • Bake again at 325 degrees F for 8-12 minutes, until the gingerbread toppings are browned.

Frosting

  • Beat butter with vanilla, coconut milk powder and salt.
  • Add powdered sugar and a small amount of water. Beat again until stiff.
  • Place in a decorating bag and drizzle small streaks across pie bites that are completely cooled. Let them set at room temperature before packaging and storing in the fridge for leftovers.

Filed Under: Dairy Free, Dessert, Gluten Free, Recipe Tagged With: Food, Holidays

September 29, 2020 by Aimee Hockett Leave a Comment

S’mores Cookies with Mini Chips and Marshmallows

Sometimes you just do not want to settle for a mediocre cookie but you don’t have a lot of baking ingredients on hand. This recipe was made out of the complete accident of having a hodge podge of ingredients in my cabinet. We only had a very small amount of mini chocolate chips left… considerably not enough to make cookies. We did have marshmallows so that’s how the S’mores Cookies with Mini Chips and Marshmallows came together.

I didn’t want to settle for a mediocre mug cookie so I made up the difference from my chocolate shortage with a perfect cookie texture and some marshmallows. I had to first do a little more research on the science behind different cookie ingredients and how to make the best possible cookie I could with what I had. I spent a lot of time understanding the different effects of eggs, baking powder and baking soda, butter, and sugar.

While the research was complicated, this recipe came together incredibly easy. The recipe is also gluten free, dairy free and can be made vegan if you omit marshmallows or use a vegan brand. You don’t need any fancy equipment, the ingredients are common to have on hand and [mostly] healthy. The most crucial part that does make this cookie come together is the technique. The important elements are pairing the right texture of yogurt, butter and almond flour.

s'mores cookie

The most important step in the whole recipe is to start by beating the butter and sugar components together. Once you have begun emulsifying the sugar and fat together, you will alternate between beating and adding the almond flour and yogurt into the mix.

This creates a strong bond to hold the cookie together and create two textures in the end result. It helps to break down the almond flour so it is not a crumbly cookie but more like a crispy, crackly outer shell and chewy, gooey center. The marshmallows create sticky and delicious canyons for melty chocolate to melt through.

Yogurt is a substitution ingredient in a pinch if you do not have vanilla on hand but some vanilla flavored yogurt. In the notes about yogurt on this recipe, it mentions to stick to a fluffy yogurt option as opposed to a thinner yogurt. You can substitute if you cannot find a fluffy yogurt but the texture and end consistency does not get quite as crispy. Cookies with thinner yogurt tend to spread out more and lose some of the bond between the sugar and butter which creates an airy and chewy texture. To combat this, add another 1/4 tsp of baking powder and chill the dough for several hours or overnight.

It is extra important to beat the butter and sugar together in the very first step before adding the yogurt, especially if the yogurt you chose does not have a thick consistency. The key is not to create volume in the butter and sugar but to create a strong emulsification that will not leak oil in the baking process. You can tell the cookie turns out once baked when the edges are slightly raised (and not totally spread out) and you can see shiny sugar crystals along the top of the cookie once it has cooled.

gluten free dairy free smores cookie

Since these S’mores Cookies with Mini Chips and Marshmallows have no eggs or gluten flour, they last well in the refrigerator for a few days. They are a great meal prep treat because you can bake small batches of fresh out-of-the-oven cookies every day. Since they are egg free, you can eat the cookie dough, freeze it chunks and bake them later or add them to ice cream. It’s a great treat to make with kids because they can sample the dough if they want and no one has to worry about potential risks with raw eggs. The live probiotics in the yogurt substitution are much better for everyone’s bellies.

s'mores cookie
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s’mores cookies with mini chips and marshmallows

Course Dessert
Cuisine American
Keyword chocolate chip cookies, dairy free cookies, gluten free cookies, one bowl, s’mores, vegan cookies
Prep Time 15 minutes
Author Aimee from A.K. Kitchen & Nutrition

Equipment

  • Bowl
  • Baking Tray
  • Oven
  • Measuring Cups & Spoons
  • Wisk

Ingredients

  • 6 Tbsp butter (dairy free substitute, ghee – ok) (coconut butter, coocnut oil, oil – NOT ok)
  • 2-3 Tbsp yogurt ***
  • 1 cup brown sugar
  • 1/2 cup sugar
  • 1/2 tsp xanthan gum omit if your gluten free blend already has it
  • 1/2 tsp baking soda
  • 1/4 tsp baking powder
  • 1/4 tsp salt add 1/4 tsp extra if you want a little more salt or sprinkle larger sea salt chunks at the end of mixing
  • 1/2 tsp vanilla extract
  • 1 1/2 – 3/4 cup super fine almond flour
  • 3/4 – 1 cup gluten free flour mix **
  • mini chips
  • marshmallow you can use mini marshmallows but I usually just break up 1-2 super large campfire marshmallows into pieces

Instructions

  • Preheat the oven to 350 degrees F.
  • Soften butter. Be sure to only just melt it somewhat. It should not be fully melted.
  • Add Brown Sugar & Sugar.
  • Begin beating the sugar and butter.
  • Once it starts to be mixed and fluffy, add 1 Tbsp of yogurt and 1/4 cup of almond flour.
  • Beat the mixture for 1-2 minutes, until pale and fluffy. This step is extremely important and cannot be skipped!
  • Add more of the almond flour (but not all of it), vanilla, salt and another Tbsp of yogurt.
  • Beat again for 1-2 minutes. You want to emulsify the fat in the butter with the sugar and dissolve the almond flour into the mix so it is not grainy. This creates a strong bond for the cookie to be chewy and gooey without gluten flour.
  • In another bowl, mix together the rest of the flour with the baking soda, baking powder, and xanthan gum.
    Once mixed together, add to the mixture.
  • Now using a spatula or wooden spoon, slowly fold the flour in the mix.
  • Once incorporated, mix in as many mini chips and marshmallow pieces as you want. Be sure not to overmix.
    If the dough is too sticky or dry, add small amounts of almond flour or yogurt.
  • On a baking tray lined with parchment paper or greased with a high heat, flavorless oil, drop large 2 Tbsp sized cookie bites.
    On a large tray, I usually do 2 rows. You need to leave more space between the cookies than you would initially think to. They will spread out a lot!
  • You can roll your cookies into perfect balls or keep them uneven. Once on the sheet, push down the center of each one so it can spread out.
  • Bake in the oven for 8-12 minutes or until preferred golden brown goodness has been achieved. The cookies will have a few phases of cooking.
    They may seem like they are golden brown halfway through but the center is still fluffy and undercooked in the middle- they will just stick to the pan. They are done once they have spread out and the edges are golden brown.
  • Once you take them out of the oven, let them cool for 10 minutes. Using a metal spatual is recommended to help lift cookies and keep sticky marshmallow in tact for serving.

Notes

***Unflavored. MUST be fluffy like a cloud- usually thick greek yogurt or thick coconut yogurt (usually not thick from thickeners but fermentation). I like cocojune, Anita’s or GT’s brands.
You can substitute for thinner yogurt if you cannot find a fluffy yogurt but the texture and end consistency does not get quite as crispy. Cookies with thinner yogurt tend to spread out more and lose some emulsification. To combat this, add another 1/4 tsp of baking powder and chill the dough for several hours or overnight.
 
 
**If I don’t have any on hand I use mostly white rice flour, 1 Tbsp corn starch and the remaining volume I make up with more almond flour. Trial and error adding small amounts more if the dough seems to sticky. Be sure to NOT over mix the dough.
 

Filed Under: Dairy Free, Dessert, Gluten Free, Recipe

September 11, 2020 by Aimee Hockett Leave a Comment

Processing Birch Bark Crafts

Birch bark crafts have been around for centuries featuring a variety of forms, functions and methods of creation. The history behind processing birch bark crafts is extensive across cultures and generations featuring rustic home decor to items with style and function like extravagant handbags. Working with birch bark to create handmade items became a goal of mine very suddenly.

How I started Processing Birch Bark for Crafts

One summer lake trip to the Adirondacks sparked a new level of creativity I hadn’t experienced with items found in nature. A family member had just gotten engaged and was discussing ideal wedding decorations. Birch bark flower vases were on her mind but the prices sourced online were not within reason.

Taking a break outside that afternoon, I began to notice all of the birch trees around the rented property as well as the sheer amount of bright white bark just laying on the ground. I proposed the idea of doing a little research and seeing if this type of DIY decoration was worth exploring on our own.

After looking into the best practices of preserving birch bark, the history of making crafts with birch bark and the best way to preserve the environment while harvesting, I decided to take a piece of bark that had peeled and was now hanging from a tree. I gently removed it, making sure to only take what was peeled and I carefully processed it, shaped it and dried it. The results were surprisingly great.

We discussed and gathered more bark from the ground, careful not to disturb the ecology and live plants in the area. I worked on the bark I gathered that summer with a little help to create the dreamiest decorations. I wanted to explore this passion project further.

The ideas were flowing so I decided to repeat the process the following summer (the best time to harvest is the summer months).

Processing Birch Bark

After trial and error I found a system of processing birch bark crafts that I love. While there are chemical solutions that can be used to preserve the life of birch bark, I wanted to avoid working with harsh chemicals and make my system simple. The important thing was to preserve the bright white and silver color of the bark as well as remove as much organic matter as possible to delay the degradation of the bark quality and durability.

The bark pieces used are naturally and sustainably hand harvested. At no point in the harvesting process are live trees harmed or involved. All bark is sustainably sourced and harvested in a manner that does not disrupt the natural ecology of the environments they are sourced from. When harvesting, we are careful to leave plenty of material behind for the organisms that thrive off its structural protection and nutrients.

Treating the bark with some of the chemical solutions available may kill more organic matter, keeping just wood behind, but it does not necessarily make the end result more durable. Some side effects of these solutions are lasting chemical smells and discoloration of the bark.

The process I settled on includes the following steps:
-Soak the bark in cool water for several hours.
-With a sponge, clean dirt and organic matter from bark pieces.
-Soak the bark in cool water for several more hours.
-With a sponge, remove difficult debris and lift difficult stains.
-Rinse bark pieces and shape into cylinders or lay flat.
-Hold with paper clips and rubber bands.
-Set with wood glue or jewelry glaze once dry.

Additional Materials used with Birch Bark

There are a range of other materials involved in creating with birch bark that can vary with each collection.

tall birch candle vase

Tea Light Holders and Candle Vases are not chemically treated to preserve lifespan or prevent flammable combustion. All of the birch is carefully hand washed, dried into shape. Once dried, the birch is wrapped around glass tea light holders or glass vases and set with wood glue. They air dry once more and then are adjusted for quality. It is not advisable to keep these decorations near areas that get a lot of sun or moisture as they will become damaged over time and degrade much quicker. If used outdoors, they must be stored in a cool, dark and dry place afterwards. You can store in plastic boxes with leftover silica packets, pieces of cardboard or packing peanuts.

Jewelry pieces are cut and coated in a low toxic or non toxic gloss coating to enhance durability, thickness and prolong lifespan. I try to choose options that are safe for pets just in case my cat gets into something he shouldn’t. Natural matte jewelry pieces have a gloss coating on the back for durability and are treated with matte spray paint on top for a thin layer of durability and protection from moisture. Additional setting product experiments are underway to assess the best option of preservation and durability

Jewelry finishings range and change seasonally and with each collection. Thickness and durability of each piece can vary. Some pieces feature more casual, rustic metal rings that have a vintage feel and others use touches of 14k gold or sterling silver. Gems and beads include Czech or Japanese glass beads, Swarovski crystals, freshwater pearls, and semiprecious gems like aquamarine and amethyst. Necklace chains are made from either glass beads or sterling silver.

processing birch bark crafts

Although processing birch bark crafts is challenging and I expect the materials to change over time, my goal is to highlight fun style with the luxury of nature’s beauty using sustainable pieces of wood and pairing it with elegant beads, gems and crystals. These become fun representations of style that age slightly with wear and become new vintage pieces with time.

Filed Under: Birch Bark

March 20, 2020 by Aimee Hockett Leave a Comment

5 Ways to Focus on Your Health

There are so many things we can be doing to improve our health status on a daily basis. Do we always make the effort? No. In light of a global crisis, it may have us rethinking how easily we put some of that effort off. When life (or life for everyone) comes to a screeching halt, it almost seems like a direct order from mother nature that we need to reevaluate our habits of livelihood and maybe switch some out for ones that are more efficient or self/environmentally preserving. When there are so many overwhelming suggestions right now, I suggest you start with the simple things in life covered in my top 5 Ways to Focus on Your Health. The goal is to make the process easy and practical to your current lifestyle and how to adjust to the new normal.

What Ways Do You Need To Focus On Your Health?

For weeks I have been in a continuous conversation with my thoughts about “intuitive eating” and “flexible health habits”- wondering to myself, how much can one person afford to not create these important daily habits before something takes that all away and really teaches them to change completely. I never expected to receive such an extreme answer from the world.

Not everyone thinks having established health routines is important. Do they at some point need to or do people really get by without every really needing to prioritize their health?

All along I knew in the back of my mind what the answer was, but seeing our habits in a truer light during historic pandemonium proves to me that the following methods I use with my clients is crucial to maintaining a balanced life under any strain or health status. It is proof that when you think you are ready may be too late to start trying, much like hydration. Thirst is a sign you are already too late to fulfill your needs. If you think this is something you don’t need, you are wrong. In the next crisis, you won’t be prepared to survive without learning about some new things regarding your health practices.

Don’t get me wrong, I don’t want to share more of the same things you have seen or already tried time and again with your health. This isn’t about an at home workout roundup or a recipe roundup. While those can be so helpful, this is about rocking your core and changing your life for the better. Of course, without completely overwhelming yourself during this panicked time or requiring you to attain the unattainable.

What I am looking for is for you to take this opportunity to get into the dusty parts of your life and clean out the nitty gritty of some of your daily habits. There will be no better time to start shaking things up in order to optimize your comfort, nourishment, happiness and overall financial efficiency related to your health. It’s time to find new ways to focus on your health with a personal deep clean.

If you think you don’t need this or if you think you are ready (or not even) for this crisis or not, chances are, you are going to get restless during an extended self quarantine and there may be some casualties (struggles, rationing, arguments, etc.) that might go on in your household during this time.

This historical moment has everyone policing others over their behavior, not totally sure themselves what is right or wrong anymore. Self isolation with limited resources and freedom teaches you a lot about how much time, energy, money and awareness you are willing to commit towards your health.

Some may realize they devote too much of one thing to achieving a balanced livelihood and this can cause a lot of stress and strain on your lifestyle during the current crisis.

It is now or never to give yourself a shot at improving the quality of your life when you can no longer just buy a cheap solution for every problem. It’s time to figure things out for yourself and learn a few new things about how your health habits influence your quality of life and overall health. Instead of just ordering a solution, make one (these obviously are not words for every need, but can apply to many during sudden tough times).

5 Ways to Focus On Your Health At Home


1. Assess Your Pantry Staples

First thing is first during this crisis, we have to bring up the fear shopping and how we might be feeling about our food habits right about now. Does this situation have you at all reevaluating how you normally stock your pantry? I sure have and I am also glad to have started this practice of re-prioritizing my pantry items months ago, for the sake of saving money & reducing environmental impact. This moment in history is proof to me that no matter what your situation is, it is always good to be prepared.

5 tips to stocking your pantry like a nutrition professional

Don’t put off your health efforts now. This doesn’t mean go all in and avoid carbs, go totally gluten free (unless you need to), eat plant based, avoid junk food, etc. I mean, it is time to make a plan for your pantry preparedness and reconsider making minor changes while keeping a well balanced and stocked pantry. You can get detailed tips and suggestions by referring to my balanced pantry essentials list included in the Mindful Eating Ebook listed below.

Here is what is included in the Pantry List:

nutrition download

2. Spend Some Time Eating Mindfully

Isolation at home is not ideal to many people and feelings of restlessness can set in. A global crisis requiring widespread self isolation is the perfect time to prioritize self grounding work and learn more about the connection between your body processes & how you are feeling.

There are so many ways you can expand your relationship with food and your current health status through mindful eating. I strongly encourage you spend your time during this isolation period learning about your eating and digesting processes through mindful eating exercises.

The Mindful Eating Ebook includes intuitive eating exercises and has you review every element of your dietary habits like budget, skills, equipment, taste preferences and recipes you like. It encourages you to try new things and guides you through implementing them, making sure you and your body benefit from the experience. If you want to expand on the pantry stocking section in this, check out the spices tips listed in number 3 below.

For a more comprehensive 90 day wellness challenge, check out my newly released wellness journal!


3. Take a Look at Your Spice Cabinet

Now that we are all reviewing our food stocking skills a little differently these days, it is the perfect time to get to know some of the spices you have tucked in the back of your pantry (make sure they are not too old-gross!). While essentials are flying off the shelves, many stores still have a lot of the flavor enhancing ingredients I keep stocked up on.

Chances are, you may end up eating meals that are more sparse in ingredient variety or freshness compared to what you may prefer or are used to. If you want to include more fresh foods to improve your health, it can be tricky but you can do it and be smart about it. Read up on some of my favorite flavorful pantry essentials in the Balanced Spices Handout and turn some really boring meals into cheap and delicious ones!

If you want to expand on a larger pantry overhaul, this spice guide is the perfect way to take that to the next level. In the spice handout, I go over maximizing the uses of fresh, dried and packaged ingredients. Testing out new options for acid, aromatic flavor, minerals, fats, salt etc. is a great way to reduce your overall use of certain ingredients, reduce your grocery budget and lean more on nonperishable items. This gives you a chance to explore new flavors without feeling like your supplies are greatly restricted at this time. After all, the best remedy for a restless soul is something delicious.

Download my Free Balanced Spices Handout to take your spice game to the next level. Here is what you get:

ultimate spice and flavor guide

4. Learn About Immune Boosting Nutrients

Everyone has something to say or has questions about how to boost your immunity during this pandemic. These days, doing so effectively is going to be hard based on limited access to supplement vendors, mail delivery and the fresh foods we might normally go for as a cheap and delicious way to get an immune boost.

The reality of any situation is that you should always have a plan and routine to include immune boosting nutrients. Those who already have nutrient rich pantry staples will have an easier time adjusting to the new normal and a better experience in isolation as well as, whether or not they get sick.

I recommend you spend some time learning about a variety of immune boosting nutrients and where to find them. Read more about some of my favorite immune boosting nutrients below. I had a strong desire to highlight these nutrients over others because most can be found in cheap, shelf stable pantry essentials and make a big difference in your overall immune health. Click through the links below to get an introduction to some immune supporting nutrients & how they function.

Zinc

Zinc is a powerful and popular immune boosting nutrient. It has a wide range of functions as it is found in over a hundred different enzymes and plays an important role in healing wounds. Needless to say, it is all over our immune system, protecting us through active healing and the eradication of pathogens. It can help improve symptoms and quality of life in prevention of and treatment of a number of conditions or illnesses. Zinc is an important and abundant nutrient to support everyday health … Read More . . .

B12 (Cobalamin)

B12 is a big conversation among vegetarians, vegans and plant based individuals. B12 is abundant in many animal proteins but difficult to maintain on a plant based diet. B12 is a critical immune supporter and more importantly, an energy and probiotic regulator. We need it to turn our food into energy and create new blood cells as well as manage the bacteria found in our digestive tracts (from mouth to gut). B12 is necessary to keep the brain, blood and nervous system functioning optimally. It is … Read More . . .

Calcium

Many people know that calcium is important to grow and maintain strong bones. Many people don’t know the wide range of foods that contain calcium outside of dairy and the roles that calcium plays in the human body. Did you know that calcium is important in monitoring the pH levels in the blood? Foods that contain a lot of calcium are tofu, almonds, spinach, parmesan, sardines and tahini. If you don’t eat enough varieties of calcium rich ingredients, you definitely want to check out … Read More . . .

Magnesium

Magnesium plays an important role in the processes of movement and relaxation. It plays a key role in our recovery, rejuvenation, and ability to use energy. Without magnesium, we can’t get very far and may struggle with restlessness, cramps, fatigue, aches and pains, dehydration, and impaired mental function (i.e. over emotional, angry, poor concentration, poor comprehension, etc). Magnesium helps maintain a healthy energy system in our body and keeps it’s physical structure clean, active and … Read More . . .

Potassium

Potassium is one of the more important nutrients that the body relies on. It plays a vital role in hydration of all things in the body. Many processes in the body cannot take place without proper fluid control to all areas. In a time of dehydration, potassium adjusts to help support all of the vital processes that take place. It keeps all parts of our muscles, skeleton and nervous system flowing together smoothly. This plays a critical role in many healing processes, especially the role of … Read More . . .

Selenium

Selenium is a powerful antioxidant mineral. While not the most commonly found nutrient, it is typically found among high protein sources. Antioxidants remove toxic stress on the body caused by a number of agents of oxidative stress/inflammation (like pollution, mold, illness, mental stress, injury, stale food, plastic, etc.). The impact of toxins found in these everyday encounters vary in severity. Your body needs cleanup protection measures and selenium plays anti-inflammatory roles in the … Read More . . .

Vitamin A

When you hear vitamin A, you probably think about orange foods like carrots and sweet potatoes. Vitamin A is actually present in a number of nutrient rich ingredients ranging in color from red, orange, yellow and even green. Some ingredients with a lot of vitamin A include liver, carrot juice, sweet potato, butternut squash, collard greens, pumpkin, bluefin tuna, swiss chard, broccoli rabe, boo toy and kale. Vitamin A is a powerful fat soluble antioxidant that can support durability of skin, … Read More . . .

Vitamin D

Vitamin D is one of the most important nutrients. While people associate with Vitamin D with happiness and sunshine, it actually plays a critical role in sustainable energy. Vitamin D is fat soluble but created with hormones/other nutrients found on the surface of skin. It is then absorbed through fat in the skin and eventually absorbed through the blood stream. As a powerful nutrient, it works by maintaining energy converted from food, supporting your blood pressure regulation (helpful & … Read More . . .


5. Tips for a Healthy Back While Working From Home

There is no time like during the current global circumstances to make us reassess how we do just about everything related to our health. While many are working from home for extended periods, they might just learn a new thing or two about their health in ways they might not expect.

Some might expect to make changes to their hygiene habits, but others might realize a thing or two about how their body operates physically while working in a new setting. Sounds minor enough compared to a global pandemic but posture still is very important.

We tend to go about our days as usual, paying attention to the task at hand but rarely do people ever stop to think mindfully about how they hold a pencil & how that might be effecting the whole of the body and physical health.

You can’t easily cause injury from holding a pencil but if you take the example of straining your wrist while you write and add it all up with hundreds of other minor strains throughout the day, multiply that by years and you can be prone to developing some aches, pains or even worse, injuries. Over time, that can create major health issues that can cause frustrating physical limitations you would not want to be experiencing during a global pandemic. It’s blunt and tough, but true. Practicing good posture can save you a lot of struggle in a situation you wouldn’t expect to be in.

Now is the perfect time to asses how you go about your day to day and what you can do to improve overall health and prevent any prolonged health issues like neck and back pain.

Here are some helpful tips and tutorials on neck & back pain:

Tips on everyday activities for a healthy back: https://www.spine.org/KnowYourBack/Prevention/Lifestyle-Choices/10-Tips-for-a-Healthy-Back

Proper Computer Posture: https://orthoinfo.aaos.org/en/staying-healthy/how-to-sit-at-a-computer/

Proper Head/Neck Posture: https://www.anthrodesk.com/blog/proper-head-posture-how-ergonomics-can-help-in-correcting-forward-head-posture

Importance of Good Working Posture: https://www.anthrodesk.com/blog/the-importance-of-good-posture-at-work

While you are stuck at home, consider some potential upgrades for the future by checking out my favorite 10 Office Tools To Help Relieve Back Pain.

Ways to Focus On Your Health Moving Forward

While we all panic, worry, hope and pray, do what you can to create moments for yourself and your own growth. If you think you don’t need it or can’t make it happen, reconsider. You are only self sabotaging and the value of the impact you have over not making the effort to improve these areas of your life can add up. While so many need help, we cannot be there for others if we are not healthy first. Make sure you are taking extra care, learning new things on how to do so and are supporting others in new ways you haven’t been before. You can easily add 5 Ways to Focus on Your Health every day with small changes that make a massive difference in your own and others quality of life.

Make sure to get on social media and let me know what tips you found the most helpful in these resources. What do you need help with? Connect with me @theakkitchen and tag #theakkitchen on Instagram, Facebook , or if you want to customize 5 Ways to Focus on Your Health, you can book an appointment, or send me an Email!

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5 Ways to Focus on Your Health

Filed Under: Change, Lifestyle, Nutrition, Pantry Tips Tagged With: back care, back pain, immune boosting, mindful eating, nutrition facts, pantry staples, spice ideas, spices

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