The
WINTER ISSUE Pssst!
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TIPS FROM A DIETICIAN TO FEEL GREAT ALL WINTER
SIMPLE WINTER
RECIPE GUIDES YOUR PERSONAL
MEAL PREP CALENDAR
HOW TO:
BUILD YOUR OWN SALAD TO STAY NOURISHED
WINTER WELLNESS Healthy isn’t seasonal...
It’s a lifestyle. Resolutions are great, but if you’re anything like us, you’re more about the long-term. That’s why we’ve joined forces with Aligned Modern Health’s Functional Medicine team. We’re bringing you delicious, nutritionforward recipes, along with strategies and meal prep guides to help you stay well, eat mindfully, and live life to the fullest throughout the entire year.
- The Teams at Simple Mills & Aligned Modern Health
Keep reading to learn what superfood we used to make our savory waffles green!
WINTER MEAL PREP TIPS FROM A DIETICIAN BASICS OF MEAL PREP: Set yourself up for success by mastering meal prep basics and using healthy food choices to help you feel great all winter long.
1. At the beginning of each week, sketch out your food choices for each meal and extra for snacks. Factor in lunch meetings, dinners with friends, or happy hours or other obligations. 2. If planning every meal in advance isn’t for you, opt for building blocks. Prep different Protein, Fat, and Carbohydrate options to throw together at meal time or when hunger strikes. 3. Make your grocery list. Write a list of the food items and specific amounts you will need for the week. It’s ok to leave flexibility for seasonal items and proteins and vegetables that are on sale.
BASIC BOWL BUILDING BLOCKS: PROTEIN: Look for fatty fish (salmon, sardines, wild caught tuna), legumes and beans (if tolerated), and grass-fed or pastured animal proteins (meat, eggs, poultry). VEGETABLES: Choose a balance between starchy vegetables like butternut squash, beets, sweet potato, parsnip, and non-starchy vegetables like Brussels sprouts, peppers, cauliflower, and zucchini. FAT: Choose plant based fats like nuts and seed, avocado, cold pressed oils, and high quality animal fats, ghee, grass-fed dairy
OTHER TIPS: 1. Set an appointment with yourself each week to plan for your meals, grocery shop, and food prep. 2. Prevent the food prep food rut by changing up flavors and textures and using a variety of herbs and spices. 3. Make double batches of your favorite sauces and freeze half for use throughout the week or later on. 4. Stock up on convenient protein options like olive oil packed tuna, sardines, or salmon, pastureraised eggs, or frozen organic edamame. Always have a protein option in the freezer just in case. 5. Wash and chop a variety of starchy and nonstarchy vegetables and store them in an air tight container with a paper towel. This will help them
stay fresh and ensure you’re ready to roast or steam in no-time. 6. Make a few options you can freeze and pull during your week or in between meal preps. 7. Have a variety of snacks on hand wherever you are so you’re never caught hungry. Some favorites include olives, vegetables paired with guacamole or hummus, coconut flakes, or a handful of almond flour crackers. 8. Keep your sweet tooth in check. Have berries, nuts or seeds, and your favorite dairy or non-dairy milk on hand, or prep & freeze your favorite of our almond flour muffins and top with a spoonful of coconut butter for an occasional dessert. Credit: Aligned Modern Health Staff Dietitian, Olivia Wagner, (MS, RDN, LDN)
MAKE-AHEAD Print Me! LEMON MORINGA WAFFLES WITH LEMON YOGURT SAUCE
10 MIN
20 MIN
PREP TIME
COOK TIME
INGREDIENTS WAFFLES:
LEMON YOGURT SAUCE:
5 large eggs
1/3 cup plain Greek yogurt, or
2/3 cup water
your non-dairy yogurt of choice
3 Tbsp. oil
1 1/2 Tbsp. fresh lemon juice
2 Tbsp. fresh lemon juice
1 Tbsp. of water (omit if using
1 Tbsp. lemon zest
thinner, non-Greek yogurt)
2 Tbsp. moringa powder
Salt and pepper to taste
2 tsp.s tapioca flour or arrowroot starch 1 box Simple Mills Pancake and Waffle mix
GARNISH: Chopped scallions Sliced baby cucumber Sliced grape tomatoes
INSTRUCTIONS 1. Preheat your waffle iron. 2. In a large mixing bowl, whisk the eggs, then whisk in the water, oil, lemon juice and lemon zest. 3. Stir in the Simple Mills pancake and waffle mix, moringa powder, and tapioca or arrowroot. 4. Once your waffle iron is pre-heated, lightly grease the plates. 5. Pour batter into the iron and cook according to the manufacturer’s instructions. 6. Cool completely, then stack in an airtight container. Separate each waffle with a piece of wax paper or parchment paper. 7. Cover and freeze until ready to eat. 8. Thaw the waffles on the countertop, or microwave them in a heatproof container. 9. Make the sauce by whisking all of the ingredients together until smooth. 10. To serve, drizzle slightly cooled waffles with lemon yogurt sauce and garnish with a sprinkle of scallions, cucumbers, and tomatoes.
Nutrition Tip from Aligned Modern Health: Moringa powder is made from the leaves of the moringa tree, known for its antioxidants, nutrient density, and antiinflammatory properties.
Build Your Own: SALAD 101
Choose your sweet or savory twist: Nuts, seeds, sugar-free dried fruit, or fresh fruit.
Choose your leafy green base: The darker the green, the better! Vibrant vegetables contain higher levels of phytonutrients. For hearty greens like collards or kale, massage with your hands to soften.
Choose your high-quality cheese (optional): Organic grass-fed cheese like mozarella, feta, parmesan, or ricotta. Goat & sheep’s milk may be better tolerated by some.
Choose your simple dressing: Cold pressed olive oil & balsamic vinegar, or mix it up! Combine 1/4 cup apple cider vinegar, 1/2 cup olive oil, 1 clove minced garlic, 1/2 tsp Dijon mustard, 1/2 tsp raw honey 1/4 tsp dried oregano, 1/4 tsp basil, and 1/8 tsp each ground onion, sea salt, black pepper. For a sweeter dressing mix 1 tbsp each of Dijon mustard, apple cider vinegar & olive oil.
Pssst!
Instructions for how to make this on the next page
Top with grain-free croutons: Make with Simple Mills Artisan Bread!
Choose your clean protein: Steak, chicken, salmon and hard boiled eggs are some of our saladfriendly favorites. Opting for grassfed, pastured-raised, and organic products ensures animals have not been treated with hormones or antibiotics and that they are fed more compatible diets for their physiology.
Choose your colorful vegetable: We recommend choosing a vegetable with a crunch for extra texture and to support natural detoxification. When choosing a veggie, opt for the brightest colors of the rainbow.
Nutrition Tips from Aligned Modern Health.
MASON JAR SALADS WITH GRAIN FREE CROUTONS
SALADS:
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INGREDIENTS SALADS:
CROUTONS:
Your favorite dressing Sturdy, water-based veggies, like cucumbers, carrots, and celery, cut into bite-sized pieces. Organic or grass-fed cheese of choice (we used feta) Protein of choice, such as cubed chicken, sliced pork, or chickpeas. Cubed avocado Romaine lettuce (or your favorite salad green), washed, dried, and chopped.
2 Tbsp. extra virgin olive oil or 2 large eggs 1/4 cup olive oil 3 Tbsp. apple cider vinegar 2 Tbsp. water 1 box Simple Mills Artisan Bread Mix 1 tsp. poultry seasoning (optional)
INSTRUCTIONS 1. Preheat the oven to 350°F. Lightly grease a 7x11” baking pan and set aside. 2. In a large mixing bowl, whisk the eggs, then add the oil, vinegar, and water and stir until combined. 3. Stir in the Simple Mills mix, and the poultry seasoning (if using). 4. Pour the batter into the prepared pan. 5. Bake for 30 minutes, then remove from the oven (don’t turn off the oven) and let the bread cool until you can comfortably touch it. 6. Turn the bread out of the pan onto a cutting board. Slice into crouton-sized cubes. 7. Cover a baking sheet with a sheet of parchment or a nonstick pad. Spread the bread cubes on the baking sheet. 8. Bake for another 20 minutes at 350°F until crisp. 9. Remove from the oven and cool completely before adding to the salads. 10. When you’re ready to assemble the salads: add about 2 Tbsp. dressing to the bottom of the jar. Top with (in this order) the chopped veggies, cheese, protein, avocado, greens, and a generous handful of grain free croutons. Tightly secure the lid and store in the refrigerator for up to 3 days until ready to eat.
CROUTONS:
20 MIN
10 MIN
50 MIN
PREP TIME
PREP TIME
COOK TIME
SIMPLE BEAN-FREE CHILI WITH ALMOND FLOUR CRACKERS
Print Me!
10 MIN
20-30 MIN
PREP TIME
COOK TIME
INGREDIENTS CHILI: 2 Tbsp. extra virgin olive oil or coconut oil 1 medium white or sweet onion, finely chopped 1 lb ground beef or turkey 2 cups water 28 ounces crushed tomatoes (1 large can) 2 large sweet potatoes, peeled and cut into bite-sized pieces (about 2-3 cups) 1 1/2 cups frozen chopped spinach, defrosted and drained Juice of 1 lime 1 tsp. chili powder 1 tsp. dried oregano 3/4 tsp. fine sea salt (or to taste) 1/2 tsp. black pepper
1/2 tsp. minced or granulated garlic 1/4 tsp. cumin 1/4 - 1/2 tsp. cayenne (to taste) Optional: 1/2 jalapeno, seeds and stems removed, minced
GARNISH: Simple Mills Fine Ground Sea Salt Almond Flour Crackers Shredded grass fed cheese Sliced green onion Sliced jalapeno (optional)
INSTRUCTIONS 1. In a large Dutch oven, or other heavy-bottom pot, heat the oil. Add the onions, and turn the heat to medium-low. Cook slowly until translucent. 2. Turn up the heat to medium-high, and add the meat. Use a spoon to break up the meat in to bite-sized chunks as it begins to cook. 3. When the meat has begun to brown, add the water, tomatoes, potatoes, and spinach. Stir to combine. 4. Stir in the lime, chili powder, oregano, salt, pepper, garlic, cumin, cayenne, and jalapeno. 5. Cover and bring to a low boil. Cook until the meat is cooked through and the potatoes are tender. 6. Taste and adjust seasonings to taste. 7. Garnish with whole or broken up crackers, cheese, onion, and jalapeno before serving. 8.Store leftovers in an airtight container in the fridge for up to 5 days.
Nutrition Tip from Aligned Modern Health: Swap bone broth for water to up the nutritional ante. Bone Broth contains minerals like magnesium, calcium and phosphorus, making it beneficial for your joints, skin, gut, immune system, and metabolism.
Ready to plan?
Fill out our Simple Meal Prep Calendar on the next page.
SIMPLE MEAL PREP CALENDAR
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For the full list of recommended recipes & how to: bit.ly/WinterMealPrep MEATLESS MONDAY
Vegetable quiche
CROCKPOT TUESDAY
WARM VIBES WEDNESDAY
Slow cooker short ribs + garlic & sage biscuits
Bean-free chili + crackers
TGITHURSDAY
Breakfast for dinner
FUN FOOD FRIDAY
Pizza night
ENJOY SOME COUPONS ON US!
Free Consultation ALIGNED MODERN HEALTH SERVICES Functional Medicine & Clinical Nutrition Acupuncture Chiropractic Physical Medicine Therapeutic Massage We accept all major health insurance and are proud in-network providers with Blue Cross Blue Shield, Aetna, and United Healthcare. We are also participating providers with Medicare.
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ABOUT SIMPLE MILLS Simple Mills is playing a leading role in the clean food movement with the market’s #1 fastest-growing natural baking mixes and crackers as well as newly introduced frostings and cookies. All products are free of grain, gluten, soy, GMOs, excessive sugar, and artificial flavors and fillers. Nothing artificial, ever!
For more recipes & tips, visit us online: | simplemills.com
ABOUT FUNCTIONAL MEDICINE Getting to know what food works best for your body (and what food does not work for you) can bring you peace of mind with every meal. Working with a Functional Medicine doctor can help you detect any food sensitivities and triggers of inflammation. Instead of focusing on what you can’t eat, you can learn more about the real foods that you can enjoy. Approaching meals mindfully can enhance your satisfaction leaving you feeling and looking better!
Call or visit us online: 773-598-4387 | alignedmodernhealth.com to schedule a FREE Functional Medicine consultation and learn more about Chicago’s top-rated wellness destination