SIMPLIFY SUMMER We love summer for it’s abundance of sunny hours that are just meant for travel, outdoor activities, and gatherings with friends & family. But how do you make the most of every moment, stay mindful and ensure that your diet is full of real, whole foods? In our Summer Issue, we’ll provide recipes, tips and resources to live your brightest, most vibrant life all summer long.
- The Simple Mills team
SMART & SWEET HONEY MUSTARD DIP YIELD: 1.5 CUPS OF DIP
1/4 cup + 2 tbsp Dijon mustard 2 tbsp whole grain mustard 2 tbsp raw organic honey 2 tbsp Greek yogurt 1-2 boxes of your favorite Simple Mills crackers (we recommend the cheese-y flavors)
INSTRUCTIONS
Nutrition Tip Honey is a smart sweetener because it delivers enzymes, antibacterial properties, and nutrients including riboflavin, vitamin B6, iron and manganese. The darker the honey, the greater the amount of antioxidants and anti-inflammatory phenolic compounds.
Credit: Olivia Wagner, MS, RDN, LDN @livnourished
5 MIN PREP TIME
INGREDIENTS
MIX mustards, honey and Greek yogurt in a small bowl until evenly combined. SERVE with crackers and a variety of fresh, seasonal vegetables.
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Phew! That was simple.
0 MIN COOK TIME
FESTIVE VEGAN BERRY CHEESECAKE YIELD: 1, 8 in. CHEESECAKE / 12 SLICES
Print Me! 24 HRS
10 MIN
PREP TIME
COOK TIME
includes refrigeration
INGREDIENTS CRUST
1/4 cup melted coconut oil
1 box Simple Mills Vanilla
1/2 cup maple syrup
Cupcake & Cake Mix
Juice of half a lemon
1/4 cup coconut oil
2 tsp vanilla extract
1/4 cup maple syrup
2 cups strawberries (if using frozen, thaw beforehand)
CHEESECAKE FILLING
1 pint of fresh blueberries
2 cups raw cashews, soaked overnight, rinsed and drained 3/4 cup full fat coconut milk
INSTRUCTIONS MAKE the crust. PREHEAT oven to 350ºF. LINE the bottom of a 9-inch spring form pan with parchment paper. ADD cake mix and melted coconut oil to a bowl. Mix until combined and sticking together. TRANSFER to prepared pan. Press onto the base of the pan. Bake for 10 minutes. PRESS the crust gently where it rose during cooking. Cool for 15 minutes while you prepare the filling. MAKE the cheesecake. ADD cashews, coconut milk, coconut oil, maple syrup, lemon juice and vanilla extract into a high speed blender. Blend until perfectly smooth. RESERVE 2 cups of the filling (at room temperature – do not place in the fridge as it will be harder to pour). ADD strawberries to the remaining cheesecake filling. Process until smooth. POUR the strawberry filling onto the crust and place in the freezer for 1 hour. POUR slowly the white layer on top of the strawberry layer. Spread it evenly. TOP with blueberries. Transfer in the freezer to set completely (overnight preferably). LET thaw for 20-30 minutes before removing from the pan and cutting into slices.
Nutrition Tip
Coconut milk is a great way to thicken dairy-free desserts. Coconut milk supplies iron, folate, potassium, and selenium, minerals that are key for many biological functions in the body.
Credit: Maggie Michalczyk, RDN @onceuponapumpkin
SIMPLY SOFT BAKED COOKIE ICE CREAM SANDWICHES YIELD: 16 ICE CREAM SANDWICHES
INGREDIENTS SNICKERDOODLE
STRAWBERRY PEANUT
1 box Simple Mills Soft Baked
BUTTER
Snickerdoodle Cookies
1 box Simple Mills Soft
1 pint salted caramel ice cream
Baked Peanut Butter
½ cup coconut sugar
Cookies
2 tbsp cinnamon
1 pint strawberry ice cream
Print Me! 15 MIN
0 MIN
PREP TIME
COOK TIME
1 bag freeze-dried CHOCOLATE CHIP COOKIE
strawberries
1 box Simple Mills Soft Baked Chocolate Chip Cookies 1 pint vanilla ice cream 1 container naturally-dyed rainbow sprinkles DARK CHOCOLATE TOASTED COCONUT ESPRESSO 1 box Simple Mills Soft Baked Dark Chocolate Toasted Coconut Cookies 1 pint espresso ice cream ½ cup cacao nibs
INSTRUCTIONS PLACE all cookies face down on large plate(s) or baking sheet(s). SCOOP each ice cream flavor onto the back of the corresponding cookie and place another of the same cookie flavor on top to make each sandwich. PLACE all “topping” ingredients for each cookie sandwich in separate bowls. For the Snickerdoodle sandwiches, first combine the coconut sugar and the cinnamon together. For the Strawberry Peanut Butter sandwiches, first crumble or process freeze-dried strawberries into a powder. ROLL the side of each ice cream sandwich into corresponding “topping” to cover ice cream. PLACE cookie sandwiches into a freezer-friendly container and freeze for at least 30 minutes, or enjoy immediately. REMOVE cookies from freezer and let thaw for 5-10 minutes before enjoying.
Nutrition Tip No need to deprive - instead, indulge smarter. Prioritize ingredients you recognize and savor each bite. Mindful eating approaches have been found to support increased satiety with a smaller portion.
Credit: Olivia Wagner, MS, RDN, LDN @livnourished
DESTINATION WELLNESS: Need a mindful summer getaway?
These US cities offer unique eateries and activities to expand your health horizons.
CHICAGO
CHICAGO
CHICAGO
Chicago summers are a true reason to pack your bags and head to the Midwest. From street festivals that serve authentic food, to Cubs games, and beach volleyball leagues, there is something for everybody. Eat: Little Beet Table Do: Paddle Board on Lake Michigan.
BOULDER No matter your mood, Boulder has exactly what you’re looking for. The food scene will have you wanting to eat at every turn, and the amount of outdoor activities available will ensure you stay hungry. Eat: Wonder Do: Hike the Flatirons. We recommend starting at the National Center for Atmospheric Research (NCAR).
PORTLAND
BOULDER
Hey, hometown!
Chicago has some truly amazing public parks, and the views are always beautiful.
Portland in the summer is our idea of Paradise. The abundance of rain in the cooler months bring beautifully green gardens to make the most out of the sunny season. Eat: Harlow Do: Hike through the Columbia River Gorge to Multnomah Falls.
PORTLAND
SIMPLE TRAVEL TIPS FROM
Katlin
Simple Mills’ Founder, CEO and Frequent Traveler, Katlin Smith Delivers Her Tips for Staying Healthy and Mindful On The Road
TIP #1
Prepare ahead of time! Bring food with you to ensure you don’t eat anything that you wouldn’t normally. From your own kitchen, pack along easy to eat snacks like carrot sticks and fruit. You can also treat yourself to something from your favorite local restaurant. The trick? Order extra and take it to go. Just remember never to bring soups or anything in liquid form (liquids will not make their way through security).
TIP #2
Seek out the best the airport has to offer. Few airports have excellent choices, but some have decent options. These are my favorites: • CIBO Express (DCA, ORD, MSP) for natural snacks, drinks & salads • Cat Cora (SLC) for the Cobb Salad • Napa Farms Market (SFO) for natural snacks, salad, and a great wine selection • Vino Volo (many locations) for their Grilled Chicken Salad, made GF/ DF upon request • Argo Tea or Seattle’s Best (many locations) for Almond Milk Lattes • Shoyu (MSP) for their salmon salad with fermented vegetables • One Flew South (ATL) for their veggie-heavy chicken “noodle” soup, made GF upon request
“Prepare ahead of time! Bring food with you...“ - Simple Mills’ Founder and CEO, Katlin Smith
TIP #3
Stretch! I’m a big fan of yoga. I try to do a few stretches pre-flight and during the flight.
TIP #4
Treat your skin properly. On early morning flights, I like to wait to do my makeup until the end of the flight. Instead of my typical morning routine, I simply apply some pure argan oil pre-flight to moisturize my skin and prepare for the dry cabin air.
ON-THE-GO CRACKER SNACK PACKS
Print Me! 10 MIN
0 MIN
PREP TIME
COOK TIME
YIELD: 1 SNACK PACK (MULTIPLY AS NECESSARY!)
INGREDIENTS 2 tablespoons of your favorite hummus 3-4 baby carrots 1 stalk of celery or 1 small cucumber, washed and sliced (slices should be about the length of the carrots) About ¼ cup Simple Mills Fine Ground Sea Salt crackers, or 1 cracker snack pack 8-ounce mason jar with top
INSTRUCTIONS SCOOP the hummus into the bottom of the mason jar. STAND the carrots and celery sticks or cucumbers in the jar so that they are dipped into the hummus slightly. TOP with as many crackers as you can fit and still be able to close the top securely. If you are using a cracker snack pack bag, this step is optional. STORE for up to 3 days in the refrigerator before enjoying! NOTE: the crackers will stay crisp for about 18-24 hours and after that will start to soften slightly. To avoid this, either store them in a separate airtight container, or place a piece of plastic wrap over the veggies, to separate them from the crackers. SIMPLE TIP: this recipe also works well with nut butter instead of hummus. Replace our Fine Ground Sea Salt crackers with our Farmhouse Cheddar crackers for a sweet & savory combo.
Nutrition Tip Snack better by keeping on hand ‘F2’ snacks, or snacks that contain Fat & Fiber. Choose colorful vegetables that deliver phytonutrients.
Credit: Olivia Wagner, MS, RDN, LDN @livnourished
Ready to hit the road?
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PACK TO STAY WELL WHILE YOU’RE AWAY TIP: Less is more! Who says you need to wear make-up every day or have a different outfit for every activity? Look for opportunities to condense & reduce your suitcase’s “footprint” in favor of a more minimalistic packing strategy.
CLOTHES & ACCESSORIES CLOTHES:
TOILETRIES:
ACCESSORIES (OPTIONAL):
BASIC TEES (1-2)
SWIMWEAR
HAIR BRUSH
SHAMPOO
ESSENTIAL OILS
COMFY WRAP/SCARF
DRESSIER TOPS (1-2)
UNDERGARMENTS
TOOTHBRUSH
MOISTURIZER/OILS
NETI-POT
NECK PILLOW
JACKET
JEWELRY (1-2 PCS)
TOOTHPASTE
SUNSCREEN
MULTI-VITAMINS AND PROBIOTICS
SLEEP MASK
BASIC BOTTOMS (1 PAIR OF LONGER PANTS, ONE PAIR OF SHORTS, 1 ATHLETIC OPTION)
SHOES (1 PAIR GOOD FOR WALKING/ RUNNING, 1 PAIR FOR DRESSIER OCCASIONS)
DEODORANT
LIP BALM (WITH SPF!)
NOISE-CANCELLING HEADPHONES
REUSABLE WATER BOTTLE
SNACKS & ENTERTAINMENT SNACKS:
ENTERTAINMENT:
BONUS:
NUTS/NUT BUTTER
BEEF JERKY
TEA BAGS
BOOK
CAMERA
BERRIES
BABY CARROTS
KOMBUCHA
JOURNAL
BEACH TOWEL
SMARTLY SWEETENED COOKIES
ALMOND FLOUR CRACKERS & HUMMUS
GREEN JUICES WITH NO ADDED SUGARS
MEDITATION APP
DECK OF CARDS
DIETITIAN’S TIP: Make your reusable water bottle your travel buddy, and fill it up at every rest stop to prevent dehydration from varying altitudes or heat. Flying? Still bring one, but be sure it’s empty through security! Most airports have water bottle refills at drinking fountains perfect for pre-flight hydration. Staying hydrated is one of the best ways to prevent fatigue and jet lag as you see the sights and explore the unknown.
Credit: Maggie Michalczyk, RDN @onceuponapumpkin
ENJOY A COUPON ON US!
$1.00 OFF
off any (1) Simple Mills product Expires : 9/15/2018 MANUFACTURER’S COUPON
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GRAIN FREE
Dietitian’s Tip: Strawberries are a delicious way to get some extra vitamin C and fiber in the summer.
ABOUT SIMPLE MILLS 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.
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Credit: Maggie Michalczyk, RDN @onceuponapumpkin