SPRING INTO COLOR As the world comes back to life around us, Simple Mills and Aligned Modern Health’s Functional Medicine experts invite you to make the most of the season by turning inwards and checking in on your health goals. Inside you’ll find “Spring Clean-Eating” tips and nutritionally-focused recipes to help you take advantage of the season’s abundance and continue to build healthy habits that last.
- The Teams at Simple Mills & Aligned Modern Health
Dietitian’s Tip: Feeling hungry between meals? Opt for nutritious, plantbased snacks.
Credit: Aligned Modern Health Staff Dietitian, Olivia Wagner, (MS, RDN, LDN)
Shop the Rainbow:
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PHYTONUTRIENT-FRIENDLY SHOPPING LIST TIP: When buying produce, aim for all the colors of the rainbow. To start, choose 2-3 green vegetables and 1-2 from each other category. CHALLENGE: Try one new vegetable each week!
VEGETABLES RED:
ORANGE:
YELLOW:
GREEN:
BLUE/PURPLE:
WHITE/TAN:
RADISH
PUMPKIN
SPAGHETTI SQUASH
BROCCOLI
RED CABBAGE
CAULIFLOWER
BEET
SWEET POTATO
YELLOW PEPPER
ARUGULA
EGGPLANT
PARSNIP
RED PEPPER
CARROT
GOLDEN BEET
SWISS CHARD
PURPLE CARROT
MUSHROOM
TOMATO
BUTTERNUT SQUASH
SUMMER SQUASH
BRUSSELS SPROUTS
RED ONION
YELLOW/WHITE ONION
FRUITS RED:
ORANGE:
YELLOW:
GREEN:
BLUE/PURPLE:
WHITE/TAN:
RASPBERRIES
ORANGE
GOOSEBERRIES
GREEN APPLE
BLACKBERRIES
BROWN PEARS
STRAWBERRIES
PERSIMMON
MANGO
PEAR
BLUEBERRIES
DATES
RHUBARB
APRICOT
PINEAPPLE
KIWI
PLUMS
WHITE PEACHES
BONUS: The more colorful herbs and spices you can get in at each meal, the better! Opt for dark green herbs like basil, rosemary and thyme. Spice up dishes with paprika, turmeric, or cinnamon, and opt for pink Himilayan salt and rainbow peppercorns to add some color to simpler dishes.
Credit: Aligned Modern Health Staff Dietitian, Olivia Wagner, (MS, RDN, LDN)
OVERNIGHT STRAWBERRY RHUBARB PARFAITS Print Me! WITH VANILLA ALMOND GRANOLA
8 HR 15 MIN PREP TIME
25 MIN COOK TIME
includes refrigeration
YIELD: 6-7 SMALL PARFAITS
INGREDIENTS GRANOLA
1 cup fresh or frozen rhubarb
1 box Simple Mills Vanilla Cake
1/4 cup maple syrup
Mix 1 cup whole almonds
CHIA PUDDING
1/2 cup slivered almonds
2 1/4 cup unsweetened
1 cup gluten-free oats
almond milk
1/4 tsp sea salt
1/2 cup chia seeds
1/3 cup coconut oil
1 vanilla bean, scraped
1/4 cup maple syrup
2 tbsp honey (optional)
COMPOTE 1 cup fresh or frozen strawberries
INSTRUCTIONS MAKE the granola. PREHEAT oven to 325ยบF and line a large baking sheet with parchment paper. ADD cake mix, almonds, oats and sea salt to a large bowl and combine. MELT coconut oil with maple syrup in a small saucepan over medium heat. Pour over the dry ingredients. Mix until well incorporated. TRANSFER to prepared baking sheet and arrange in a uniform layer. BAKE 20-25 minutes or until lightly toasted. MAKE the Strawberry-Rhubarb Compote. ADD all ingredients into a medium saucepan and heat over high heat, stirring occasionally. Once boiling, decrease the heat to medium-low and cook for 10 minutes. REMOVE heat and let cool completely. BLEND using and immersion blender or a high speed blender. MAKE the Chia Pudding. ADD all ingredients into an airtight container. Close the lid and shake until well mixed. REFRIGERATE overnight. ASSEMBLE by starting with a layer of compote, followed by a layer of chia pudding and topping with the vanilla-almond granola.
Nutrition Tip from Aligned Modern Health
Nuts not only provide fats and fiber to keep your belly happy, but surprisingly they also contain phytochemicals.
Credit: Aligned Modern Health Staff Dietitian, Olivia Wagner, (MS, RDN, LDN)
DAIRY FREE ROASTED CARROT DIP Print Me!
2 HR 15 MIN PREP TIME
30 MIN COOK TIME
includes refrigeration
YIELD: 1.5 CUPS OF DIP
INGREDIENTS 1 1/2 lbs peeled and roughly
To serve:
chopped carrots
Parsley bunch
2 tsp + 2 tbsp olive oil, divided
1/3 cup shredded carrot
2 tsp cumin
2 boxes Simple Mills Almond
1 large white onion, sliced
Flour Crackers of choice
1 jalapeño (optional) 2 garlic cloves, peeled 3 tbsp tahini 1 tbsp lemon juice Salt and pepper, to taste 1/4 cup cilantro
INSTRUCTIONS PREHEAT oven to 400ºF and line a baking sheet with parchment paper. ARRANGE carrots on baking dish. Drizzle with 2 teaspoons of olive oil and sprinkle with cumin. Add onion, jalapeño and garlic cloves to the baking sheet. Bake for 30 minutes or until the carrots are fork tender, flipping halfway through. Remove from the oven and let cool. ADD baked vegetables, tahini, lemon juice, salt, pepper and cilantro to a food processor. Process until smooth and creamy, scraping down the sides as needed. TASTE and adjust the seasonings, adding more lemon juice for acidity, salt for saltiness and tahini for creaminess and depth of flavor. TRANSFER to a bowl and refrigerate until set (at least 2 hours). FORM a triangle in the shape of a carrot on a plate. Trim parsley so it is the desired length. Push the parsley bundle into the top part of the dip to make the greens of a carrot. COVER the rest of the dip with shredded carrots. SERVE with fruits, vegetables and Simple Mills Almond Flour Crackers.
Nutrition Tip from Aligned Modern Health
Try this recipe with heirloom purple carrots for a colorful twist and an extra dose of anti-inflammatory anthocyanins.
Credit: Aligned Modern Health Staff Dietitian, Olivia Wagner, (MS, RDN, LDN)
SMASHED CHICKPEA & SPROUTS SALAD SANDWICH
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10 MIN
35 MIN
PREP TIME
COOK TIME
YIELD: 3-4 SANDWICHES
INGREDIENTS BREAD: 1 box Simple Mills Artisan Bread Mix 3 eggs 1/4 cup water 2 tbsp olive oil 2 tbsp apple cider vinegar SALAD: 1 15 ounces can of chickpeas, rinsed and drained 2 tbsp hummus 1/4 cup red onion, finely diced
2 tbsp cup capers 1 tbsp capers’ pickling juice Salt and pepper, to taste Cayenne pepper, to taste (optional) Whole grain mustard Avocado, thinly sliced Cucumbers, thinly sliced Arugula Sprouts (alfalfa, sunflower, etc.)
Simple Tip: If you’re avoiding eggs, try swapping them for our Homemade Egg Replacer*.
INSTRUCTIONS BAKE bread according to instructions on the package. Let cool completely and slice into 1 inch slices. ADD chickpeas to a large bowl and mash using a fork. Add hummus, red onions, capers, pickling juice, salt, pepper and cayenne. Mix well. TASTE and adjust seasonings. Set aside. MAKE the sandwiches. SPREAD about 1 teaspoon of mustard on one slice. SCOOP 1/3 cup of the chickpea mix on the prepared slice. TOP with a few slices of avocado, cucumber and finally, a handful of arugula and sprouts. Top with a second slice of bread. Note: Don’t have capers? Swap them out with diced pickles and use their pickling juice instead of the capers’ pickling juice.
*Per egg: 1 tsp tapioca + 1/2 tsp cream of tartar + 1/2 tsp baking soda + 2 Tbsp water
SIMPLE CARROT BUNDT CAKE YIELD: 10 SERVINGS
20 MIN
35 MIN
PREP TIME
COOK TIME
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INGREDIENTS CAKE: 1 tsp cinnamon 1 Box Simple Mills Vanilla Cake mix 1 cup carrots, peeled and shredded 1/3 cup raisins 2 tsp grated fresh ginger, or 3/4 tsp ground ginger 1/3 cup finely chopped walnuts 3 large eggs, beaten 1/4 cup coconut oil, melted and slightly cooled
1/2 tsp vanilla 2 tbsp water FROSTING: 2/3 cup Simple Mills Vanilla Frosting at room temperature 1/3 cup cream cheese, softened 1/4 tsp cinnamon
TOPPING: Spring flowers (optional) Shredded coconut, toasted
INSTRUCTIONS MAKE the cake. PREHEAT oven to 400ยบF and liberally grease a bundt cake pan. WHISK together the mix and cinnamon in a large bowl. Add the carrots, raisins, ginger and walnuts. Stir to combine. WHISK together eggs, oil, vanilla and water in another small bowl. Stir wet mixture into the dry mixture, combine until thoroughly mixed. POUR the batter into the prepared bundt pan. PLACE the cake into the oven and immediately turn the heat down to 350ยบF. Bake until a tester comes out clean (about 35 minutes). LET the cake cool for a couple of minutes and then carefully flip the cake upside on to a rack to cool completely. MAKE the frosting. MIX Simple Mills frosting, cream cheese, and cinnamon until homogeneous. SPREAD over the bundt cake. SPRINKLE with toasted shredded coconut and decorate with flowers if desired.
Nutrition Tip from Aligned Modern Health
Walnuts not only add crunch, satisfying fiber, and healthy omega-3 fatty acids, but they have been found to increase beneficial bacteria like Lactobacillus in the digestive tract.
Credit: Aligned Modern Health Staff Dietitian, Olivia Wagner, (MS, RDN, LDN)
Simple Tip: For maximum flavor, toast your own coconut! Preheat oven to 350ยบF and spread coconut on a shallow baking sheet. Bake 3-5 minutes until lightly browned.
Spring
CLEAN EATING
If you don’t recognize an ingredient, chances are your body won’t either. Toss products with ingredients that you can’t pronounce in favor of ones you can visualize in their whole form.
Remove 1
2
1.
Highly Processed Seed & Vegetable Oils
2.
High-Glycemic Flours & Pasta
3.
Overly Processed Salty & Sugary Snacks
4.
Cereals, Synthetic Colors, & Flavors
BEFORE
3
4
snacks in small mason jars or Tip! Store tupperware containers for easy, onthe-go snacking.
Replace with 1
2
AFTER
3
1.
Oils Higher in Monounsaturated & Saturated Fatty Acids (like olive oil and coconut oil)
2.
Nutrient-Dense Flours & Grains
3.
Nuts, Seeds, & Simple-Ingredient Snacks
4.
Seasonal Fruits & Veggies
4
ABOUT ALIGNED MODERN HEALTH
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ABOUT SIMPLE MILLS
Working with a Functional Medicine doctor can help you detect any food sensitivities. 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!
Simple Mills is playing a leading role in the clean food movement with the market’s #1 fastest-growing baking mixes and crackers in the natural food space as well as newly introduced frostings and cookies. All products are free of grain, gluten, soy, GMOs and synthetic flavors and fillers.
773-598-4387 | alignedmodernhealth.com
@simplemills | www.simplemills.com
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