Sip Soup for Weight Loss

Sip Soup for Weight Loss

January is National Soup Month!
When it’s cold outside, we tend to gravitate toward warm, comforting foods like pasta, stews, and the star of the show this month: soup! Low-calorie, high-fiber soups—especially those packed with vegetables and/or beans—are super healthy, super satisfying, and can be a great tool for shedding unwanted pounds.

Following are 4 tips for making soup your best weight-loss friend this winter:
1. Homemade soups are by far the healthiest choice. The canned varieties are usually packed with sodium (can you say water retention?!) and other undesirables.
2. Broth-based soups are the way to go. Steer clear of all the cheesy and cream-based soups (bisques, chowders, etc.)…delicious but loaded with extra calories.
3. When making your own soup, don’t be afraid to load it up with veggies and lean, high-quality protein. Soup is really hard to screw up. Add lots of what you like and you can’t go wrong.
4. Start your meal with a vegetable soup. Research shows eating a low-calorie veggie soup prior to your entree can result in you consuming 20 percent fewer calories over the course of the meal. In other words, you’ll feel a little full right out of the gate, leaving less room for the foods you want to eat in moderation.
5. Use a bowl of warm, comforting soup to thwart other cravings. Choose a broth-based bean soup instead of a dense bowl of chili, or sip some bone broth instead of a sugar-filled coffee drink. You’ll scratch the same itch, with a fraction of the calories.

Bone Broth…Like a Super Soup!
You might have heard of the many health benefits of Bone broth, including reduction of inflammation and joint pain, increased bone strength, and healing leaky gut and other digestive issues, just to name a few. What you may not know is that, thanks to a healthy dose of gelatin in each serving, bone broth is REALLY filling. Sip it in the morning instead of coffee, or as an afternoon pick-me-up. And use it as the base for your favorite soups and stews. Trust us…it will keep you from craving empty-calorie snacks.

You can make your own bone broth at home; it’s really pretty easy. Or…both antibiotic- and hormone-free chicken bone broth  and grass-fed beef bone broth are available every day at the Rising Tide Market Broth Bar. Lastly, EPIC Bone Broth is on sale at Rising Tide all month long: $4.79/each (reg. $6.99).

Now…Make One of Rising Tide’s Most Popular Soups at Home

Turkey Lasagna Soup
Recipe by Chef John Hill
Yield: 4 quarts

INGREDIENTS
5 lbs Roma tomatoes
2 large Spanish onions
10 cloves garlic
1 bunch basil ·(fresh)
2 TBS oregano (dry)
2 lbs turkey meat
4 oz safflower oil
1 tsp crushed red pepper
6 oz parmesan cheese
4 TBS sea salt
8 oz pasta (we use Rombi pasta)
Salt & pepper to taste

DIRECTIONS
1. Bring a large pot with 4 quarts and 4 tablespoons of sea salt to a boil.
2. Prepare the tomatoes by putting an “X” in the bottom with a knife and trimming the stem end.
3. Plunge the tomatoes into the boiling water for approximately 1 minute until the skin peels away easily. Shock in an ice water bath.
4. Once cool, peel tomatoes, skin them, and squeeze out the seeds. Rough chop tomatoes.
5. Save tomato blanching water and cook pasta until al dente. Cool.
6. Rough chop onion and garlic.
7. Add tomatoes, garlic,  onion and safflower oil to a large pot. Season with salt and pepper, crushed red pepper and oregano. Cook for about 30 minutes until tomatoes break down.
8. In a separate pot, cook turkey meat, and drain excess liquid. Set aside.
9. Add tomatoes to a blender or use a stick blender. Puree until smooth, then add basil and parmesan cheese.
10. Fold in turkey meat and pasta to serve.

Healthier Snacking for the Big Game

Healthier Snacking for the Big Game

You’re working hard to right the diet wrongs of 2017…why throw it all away with a game day menu packed with less-than ingredients that would never make the cut any other day? Here are a bunch of healthier, but equally delicious, options to share with friends and family during the big game. Vegan noshes, too!

Chili
Ellie Krieger’s Three Been and Beef Chili
NY Times Turkey Chili
Rachael Ray Green and White Lightening Chicken Chili
Mole Chicken Chili

Snacks 
Cajun Shrimp Guacamole Bites
Chipotle Chicken Sweet Potato Skins
Baked Parmesan Zucchini Fries
Crispy Baked Buffalo Wings
Healthy Seven-Layer Dip

Vegan Goodies
Cauliflower Buffalo Wings
Pineapple Serrano Pico de Gallo
Roasted Carrot Hummus
Twice Baked Potato Bites
Sriracha Roasted Chickpeas

Dessert Bites
Chocolate Dipped Apricots
Apple Nachos
No-Bake Brownies with Chocolate Ganache

RECIPES: How to Make an Amazing Vegan Thanksgiving

RECIPES: How to Make an Amazing Vegan Thanksgiving

Vegans often get the short end of the Thanksgiving stick. Their hosts may forget that chicken stock and eggs aren’t vegan, and they’re almost always left without dessert, save some fruit.

This year, if we have our say, no vegan will be left behind! Follow a few simple swaps to create an amazing Thanksgiving that will please every one of your guests, no matter their eating style.

By the way…don’t feel like you need to make the entire menu vegan for a single guest. Most vegans will be happy to have a few options. For guests with dietary restrictions, it’s nice to make sure they have at least one salad and two side dish options. And if you’re still confused about serving a vegan at your thanksgiving, just ask. Most will be happy to answer any questions, and even point you in the right direction with recipes.

For more on hosting a vegan Thanksgiving, including easy vegan swaps for basic ingredients, check out our new Celebrate the Season Thanksgiving Brochure, available in the store. 

Vegan Thanksgiving Ideas

Starters
Kick the festivities off right with a few options for your vegan friends. It doesn’t have to be fancy, or in the case of an easy-to-assemble vegan cheese plate…it can be!
* Vegan cheese plate: Bring together some Miyoko’s Creamery or Treeline tree nut cheeses, crackers from Simple Mills, a nice fig jam, a few grapes, and mixed organic nuts from our bulk department for a beautiful cheese plate. This is all about the presentation…look here for inspiration.
* Dips: We’ve got a whole selection of vegan spreads and dips:  Ithaca Hummus, Bitchin’ Sauces, Hope Hummus, or any of the fresh dips from our Deli case. Or try this vegan spinach & kale dip, a gorgeous, green, cheesy, melty dip that’s a real crowd pleaser.

Side Dishes
Many sides can be made vegan without missing a beat (and your guests won’t miss the eggs/dairy!). Check out our Celebrate the Seasons Brochure (available in store) for a nice selection, including a lovely green salad with apple cider vinaigrette and Chef John’s own Oven Roasted Southwestern Sweet Potatoes.

More crowd-pleasing vegan sides:
Harvest-Stuffed Portobello Mushrooms
Mark Bittman’s Green Mashed Potatoes
Vegan Stuffing

Entrees
Now that the side dishes are covered, let’s make sure none of your vegan friends are left out when it comes to the entree. You can opt for alternative entrees like stuffed squash, stuffed mushrooms, and vegan loaves (check out our recipe for Mediterranean Stuffed Acorn Squash in our Celebrate the Season Thanksgiving Brochure, or this Vegan Mushroom Gravy Pie). Or try to get close to the real deal with this array of festive meat alternatives (available in our freezer section) that will make every vegan feel part of the holiday. Choose from:

 Desserts
This is one area where you can definitely please all your guests simultaneously…no one even needs to know the care you’ve taken to make your desserts vegan. One bite of any of these treats and they will be beyond satisfied.

If you the have time/desire to bake, any of these will not let you down:

Or…if you want to grab something quick and sweet for your own or someone else’s Thanksgiving feast, we’ve got some amazing sweets:

Wishing you and all your friends and family an amazing Thanksgiving. With or without the turkey!

RECIPES: Lovin’ the Pumpkin

RECIPES: Lovin’ the Pumpkin

You pick your own, you carve it, you clean out the goo and roast the yummy seeds. But what else can your pumpkin do? Turns out pumpkin is one of the healthier things you’ll eat this fall. Packed with antioxidants, Vitamins A and C, fiber, and omega-3s, pumpkin is much more than just its gorgeous orange flesh. And what feels more like fall than eating pumpkin (or drinking it, as in the case of the pumpkin spice latte from vegan heavyweight Oh She Glows)?

Make this fall the pumpkiny-est ever with this awesome collection of recipes (note: fresh pumpkin is not required for most of these recipes. A high-quality canned pumpkin puree like the one from Farmer’s Market is more than adequate in almost every case.)

Don’t have time to whip up your own pumpkin-coctions? Rosie’s homemade Pumpkin Spice Pudding and Brian’s Pumpkin Protein Smoothie are right here at Rising Tide Market, in the grab and go case by the Deli.

BREADS & MUFFINS
Savory Pumpkin-Sage Muffins 
Alton Brown’s Pumpkin Bread 

ENTREES
Chipotle Pumpkin Veggie Burger
Pumpkin Chickpea Hot Pot

BREAKFAST
Pumpkin Spice Latte Quinoa Breakfast Casserole
Pumpkin Spice Pancakes (vegan)
Pumpkin Waffles (dairy)

VEGAN
Pumpkin Pie Tarts
Pumpkin Spice Latte with Salted Pumpkin Spice Syrup
Pumpkin Spice Latte Chocolate Pudding Cake 

Get Creative With School Lunches…Win FREE Preserve Storage Cups

Get Creative With School Lunches…Win FREE Preserve Storage Cups

Everyone who makes lunches—for themselves or their kids—knows what a hassle it is to make meals (every day!) that are well-rounded, healthy and most elusive of all…enjoyable to eat. Try as we may, time and creativity can be hard to come by in the midst of work, carpools, homework and other obligations.

Yet…the facts are in. School lunch is not something to be overlooked or undervalued. Among the many, many studies about school lunch, a recent paper out of U.C. Berkeley demonstrated that school districts serving healthier lunches had higher test scores. A direct correlation. If these districts can improve test scores by jacking up nutrition content, imagine what you can accomplish from your kitchen at home?

It All Starts With an Idea
As with most things in life, the first step is inspiration. The Environmental Working Group (EWG) has put together some great tips for cleaning up your school lunches in terms of ingredients and sustainability (zero-waste lunch, anyone?).  Pinterest is a well-spring of innovative lunch items, as is this article on bento-box lunches,  and this one from Bon Appetit. 100 Days of Real Food has loads of ideas for real healthy lunches, made with real clean ingredients. Peruse the articles, then come in to Rising Tide to stock up for the first few weeks of school. We’ve got a whole lot of back to school snacks and more on sale in August; you may find your child’s favorite new treat amongst them.

Not yet sold? This article from the NY Times does a great job illustrating how far a few solid, healthy school meals can go in the life of an impoverished child.

Here are a few more back-to-school recipes to get you started:
Carrot Applesauce Muffins
Hummus Wrap 
Creamy (Vegan) Tomato Rice Soup (Thermos lunches are the bomb! Or try our Lifefactory glass storage containers…on sale this month!)
Peanut Butter Stuffed No-Bake Cookie Bites 

**Post and WIN!**
What’s YOUR favorite lunch to pack for work or school? Post it on our Instagram and you’ll WIN 2, 8oz reusable round storage containers from Preserve—perfect for all your on-the-go snacks. Just come in and show us your post…the containers are yours!

Plant-Based Grilling for the Fourth

Plant-Based Grilling for the Fourth

For omnivores, a traditional July 4th BBQ means burgers, hot dogs, and other meaty treats. Think out of the (butcher’s) box this summer, and you’ll be healthier for it.

You might have heard: grilling meat at high temps can cause nasty, carcinogenic heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) to form. That char you love so much on your grilled chicken? Once your meat reaches that level of blackness, the protein has literally transformed into a whole different, cancer-causing chemical.

All You Need Is a Few Good Marinades
If meat IS on your summer grilling menu, there are ways to reduce its harmful byproducts. The simple act of marinating can reduce the concentration of HCAs by up to 99%! The trick is to choose a marinade without added sugars (store-bought commercial barbecue sauces are the worst), preferably one that’s thin and vinegar-based (beer and olive oil can also cut down on carcinogens). As an added bonus, add some herbs from the mint family (basil, mint, rosemary, sage, savory, marjoram, oregano and thyme); they’re rich in antioxidants that can counteract any carcinogens created by grilling. Check this out for more on safer meat grilling.

Or better still…go veggie this 4th! Grilling provides a smoky twist to seasonal produce (and man, is this season’s produce amazing).
And we’re not just talking veggies…grilling fruits is healthy way to soften, sweeten and bring out all their lovely juices. Having friends over? Provide a whole bunch of fruits (peaches, plums, pineapple, bananas and more) and let each person kabob and grill their own picks.

When deciding which fruits and veggies to throw on the grill, keep in mind the Dirty Dozen—those items plagued with the greatest amount of harmful pesticides.

NY Times Grilling Essentials

Tips for Grilling Veggies 

How to Avoid Mistakes When Grilling Veggies

Best Fruits to Grill

Amazing Grilled Fruit Recipes

 

 

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