Mediterranean Mushroom Gyro

Mediterranean Mushroom Gyro

Mediterranean Mushroom Gyro

Feed your immune system with this vegetarian Mushroom Gyro that has a tasty blend of Mediterranean spices with "meaty" sauteed mushrooms then drizzled with a homemade tzatziki sauce all wrapped up in a whole wheat pita. White button mushrooms are a great source of Vitamin D, selenium, and Vitamin B6, amino acids, among other powerful nutrients. This gyro is easy and quick and delicious.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Main Course
Cuisine Mediterranean
Servings 2

Equipment

  • food processor or blender

Ingredients
  

  • 1-1/2 cup raw cashews
  • 3/4 cup water filtered
  • 2 Tbsp lemon juice or freshly squeezed
  • 3/4 tsp salt kosher
  • 5 garlic cloves
  • 3 tsp white vinegar
  • 1 large cucumber peeled and grated
  • 1 tbsp fresh dill fresh or dried (chopped)
  • 16 ounces whole white mushrooms sliced
  • 1/4 cup olive oil extra virgin
  • 2 tbsp Soy Sauce
  • 2 tbsp lemon juice
  • 4 cloves garlic minced
  • 1/2 tsp oregano, paprika, salt, pepper 1/2 tsp each

Instructions
 

  • Boil cashews in water for 15 minutes.
  • After cashews have boiled for 15 minutes, remove from heat and drain.
  • To make tzatziki sauce, in a food processor or blender combine the next 7 ingredients, cashews, water, lemon juice, kosher salt, garlic cloves, white vinegar, cucumber, and fresh dill and blend until smooth and creamy, then pour into a bowl.
  • Next, in a separate bowl combine the olive oil, soy sauce, lemon juice, minced garlic, oregano, paprika, salt and pepper, then whisk together to blend spices.
  • Pour spice mixture over sliced mushrooms and saute on medium heat for about 5-10 minutes.
  • Serve on a lightly toasted whole wheat pita.

Notes

For extra flavor, add sliced red onion, sliced tomatoes, and cucumber on top before serving. 
Recipe inspired by:
https://minimalistbaker.com
https://liveeatlearn.com
 
Keyword mediterranean food, mushrooms, vegan gyro
7 Simple Strategies to Lose Weight and Improve Health

7 Simple Strategies to Lose Weight and Improve Health

From fad diets to the latest detox, it’s been well established that there are no “quick fixes” or ‘miracle diets” when it comes to weight loss. However, there are simple changes that you can make to your nutrition and lifestyle habits that can result in significant health benefits and produce the weight loss results that you want. Try implementing these seven simple strategies into your daily routine that can help you lose weight and improve your health.

Increase Fiber Intake

Fiber has many health benefits. Not only can fiber promote weight loss, but it can also improve your digestive health, skin health, heart health and improve blood sugar control. Fiber is found in plant foods we eat like fruits, vegetables, grains and legumes.  There are two types of fiber which are soluble fiber and insoluble fiber.

Soluble fiber is a natural appetite suppressant. By suppressing your appetite, you are more likely to reduce your calorie intake helping you to lose weight.  Another incentive to increase soluble fiber intake is that higher intakes has been linked to having a lower risk of abdominal fat and may actually help you reduce abdominal fat.

The recommended daily fiber intake is 25-30 grams per day, unfortunately, most Americans only consume around 15 grams per day. In order to reduce unwanted side effects such as gas, abdominal bloating and diarrhea, gradually increase fiber into your daily intake and make sure to consume adequate water daily.

Foods high in soluble fiber include:

  • Flaxseed
  • Sweet Potatoes
  • Oatmeal
  • Apricots
  • Raspberries
  • Apples
  • Figs
  • Broccoli

Eat Adequate Protein

Protein is an important building block for bones, muscles, skin, cartilage and blood.  Your body uses protein to build and repair tissues. Protein is also used to make hormones, enzymes and other important body chemicals. Most people eat enough protein to prevent deficiency, but some individuals may benefit from a higher protein intake depending on your activity level and goals.

Protein is more filling than carbohydrates and takes more energy for you to digest than refined carbohydrates. Protein reduces your level of hunger hormone and boost hormone levels that help you to feel full.

Some research suggests that eating a high protein breakfast can have a significant impact on reducing night cravings. Eating more protein may also give your metabolism a boost and help you burn more calories throughout the day.

Excellent sources of protein include:

  • Beans
  • Lean Meats
  • Legumes
  • Nuts
  • Seeds
  • Greek Yogurt
  • Tofu
  • Tempeh

Switch to Healthier Swaps

Drinking sodas and other sugary beverages has been associated with negative health effects and increased risk for obesity, diabetes, fatty liver, and metabolic syndrome. Diet drinks are not good options due to the potential increased risk of health conditions such as metabolic syndrome and stroke.

Create flavored infused water by adding your favorite fruits and herbs.
  • Swap soda and sugary drinks for sparkling water, green tea, or Kombucha. Get creative and create your own flavored infused water by adding your favorite fruits and herbs.
  • Swap processed sugary cereals for organic oatmeal, chia pudding, overnight oats, or geek yogurt parfaits. By adding in your favorite sweet treats such as dark chocolate chips, berries, or other fruits, you can save hundreds of calories and reap the benefits of whole food nutrient dense foods.
  • Swap salty foods with fresh sliced veggies like cucumbers, celery, carrots, and radishes dipped in hummus, guacamole, black bean dip or your favorite homemade dressing. Roasted chickpeas, beet chips and kale chips are also healthy swaps.

Practice Mindful Eating

Mindful eating is an effective weight loss strategy that encourages you to slow down and pay attention to your food choices and to pay attention to your hunger cues to avoid overeating, binging and emotional eating.

Tips to practice Mindful Eating:

  • Make a conscious decision to eat.  Are you hungry? Or eating out of boredom, habit or emotion?
  • Set aside time for your meal and avoid eating on the run.
  • Appreciate your food. Start your meal by taking a moment to express gratitude for the food in front of you.
  • Breathe. Before and during meals consciously take a few breaths. In other words, don’t inhale your food.
  • Choose modest portions to avoid overeating. Eat small bites and chew slowly.
  • Avoid distractions while eating. Eat at a table, if possible. Turn off TV and electronics.

Control your Environment

Controlling your environment by stocking your refrigerator and pantry with plenty healthy options is another great way to set yourself up for success. After all, if it’s not in your pantry or refrigerator, you can’t eat it.  Other tips to control your environment include:

  • Avoid all you can eat restaurants.
  • Prepare for parties by eating a healthy snack before going, so you won’t be starving when you get there and you can make more mindful choices.
  • When appropriate, bring healthy food dishes to parties and gatherings so you know you will have at least one healthy option.
  • Know your specific food triggers and weaknesses. Shift your mindset to focusing on the foods you can have, instead of the foods you can’t.
  • Keep your kitchen tidy and clean. Research suggest messy kitchens are associated with poorer eating habits and more out of control eating.

Eat Breakfast Everyday

Studies show that people who eat breakfast have lower BMIs than those who skipped breakfast and that they also perform better at work or school. This doesn’t mean you have to have a full course meal at breakfast. 

Plan your breakfast according to what fits your time schedule, lifestyle and food preferences in order to make breakfast practical for you.  A few quick and healthy breakfast options that takes less than 10 minutes to prepare include:

  • Smoothies made with frozen fruit, Greek yogurt, and flaxseed
  • Whole wheat toast with sliced avocado and salsa with egg whites, seitan or tofu
  • Organic oatmeal bowl topped with sliced fruits and nuts of choice
  • 3 ingredient Overnight Chia Seed Pudding with almond milk, chia seeds, and sweetener of choice
  • Overnight oats made with organic rolled oats, milk of choice, chia seeds, honey, and add ins such as cinnamon, chocolate chips, etc.

De-Stress and Get Quality Sleep

When our bodies are stressed and low on sleep, we tend to turn to quick, high calorie foods that are easy to eat and also provides us with immediate gratification. Sleep deprivation increases the levels of ghrelin the “hunger hormone” and decreases levels of leptin the “fullness hormone” which signals satiety.  Try to aim for 7-8 hours of sleep per night.

The “stress hormone” cortisol increases during periods of stressful times which can turn your overeating into a habit. Increased levels of cortisol can also cause increased insulin levels, which may result in a drop in your blood sugar, causing you to reach for sugary, fattening foods.  A few ways to reduce stress and anxiety include:

  • Make exercise a daily habit.  Exercise is a major factor in stress reduction and weight management.
  • Incorporate stress-relief habits into your daily life such as prayer, meditation, and positive thinking.
  • Drink more water. Water is essential for proper hydration.
  • Try natural teas such as Chamomile which may help you to relax before bedtime.
Sports Nutrition for Peak Athletic Performance

Sports Nutrition for Peak Athletic Performance

Becoming a great athlete takes good genes, consistent training, conditioning, recovery and optimal nutrition. While nutrition plays a key role in athletic performance, there are other equally important factors that can influence performance such as sleep, overall health, recovery and mindset.

Each athlete has unique nutritional needs based on their genetics, overall health status and the type of sport they play. In this post, we will discuss some of the most common questions athletes have.

How Much Protein Do I Need?

There are plenty of misconceptions about protein – are you getting enough? Typically, if you are meeting your energy needs, you’ll have no problem meeting the minimum protein intake recommendations for general health (0.8g/kg). However, depending on the sport you play or your performance goals, you may require more protein in your diet.

Here’s a general idea of what you should target:

  • 1.2-1.7g/kg body weight – adequate protein intake for athletes
  • Up to 2.0g/kg body weight – athletes in rehab, trying to lose fat mass or increase lean body mass

For a 150 lb. person, the minimum need would be 81 grams of protein daily. To meet those protein needs your intake for the day may look like this:

  • Scrambled eggs (2), whole grain toast, berries (20 grams)
  • 3 ounces of tuna, crackers, veggies & hummus (25 grams)
  • Oatmeal energy balls (2) + 8 ounce glass of soy milk (10 grams)
  • Black bean tacos on corn tortillas with cheese, lettuce, salsa, guacamole (20 grams)
  • ⅓ cup trail mix made with nuts, dried fruit and dark chocolate (5 grams)

What Should I Eat Pre-Workout

Fueling your body with the right nutrition before your workout will provide you with energy, endurance and strength so that you can perform better and last longer. Timing of the pre workout meal/snack is also important. It is best to eat a well-balanced meal consisting of protein, carbohydrates and healthy fats at least 2-3 hours prior to workout.

If it has been longer than three hours since your last meal, you may want to consider a pre-workout snack such as fruit, yogurt, granola bar, or a pre-workout smoothie. It is important to pay attention the foods and amount you can tolerate prior to working out until you find the right balance. It is never fun to workout feeling empty or overly full.

What Should I Eat Post-Workout?

In general, there are three main benefits for post-workout fueling:

✔︎Restore fluid & electrolytes lost through sweat

✔︎Replace muscle fuel (carbohydrates) utilized during workout

✔︎Rebuild and repair damaged muscle tissue and stimulate development of new tissue with protein

Post-Workout Snack Ideas:

  • Banana with peanut butter
  • Whole grain toast with peanut butter or any nut butter
  • Greek yogurt with blueberries or cherries
  • Half a turkey sandwich
  • Smoothie

8 Tips for maintaining Hydration

Hydration is important for all of the body’s functions, including energy levels, recovery and immunity. Drinking adequate fluids is essential to peak your performance. Hydration is needed for brain function, to support organ function, maintain proper hunger and appetite signals, and aids in your natural removal of toxins. Did you know that dehydration from one workout affects the next workout?

If you have a hard time staying on top of water intake, here are 8 tips:

  1. Set a goal!
  2. Drink a glass of water first thing in the morning, before any coffee or breakfast
  3. Buy a large water bottle that keeps its contents cold for hours. No more lukewarm water on hot summer days
  4. Add a lemon wedge, other fruit or even fresh herbs for added flavor
  5. Try carbonated water if you love the bubbles in soda
  6. Make a pitcher of iced herbal tea to mix things up
  7. If you prefer hot liquids, try hot water with lemon or unsweetened decaffeinated hot tea
  8. Carry a reusable water bottle with you when you leave the house

Create Your Own Post-Workout Smoothie

Smoothies work great as post-workout fuel, especially if you aren’t super hungry but want to refuel with quality nutrition. You can easily include protein, produce, and liquids for hydration in one, delicious and portable drink.

Here’s a basic formula for making a tasty and nutritious smoothie:

→ Liquid: milk (or milk alternative), coconut water, a moderate amount of 100% fruit juice

→ Fruit (fresh or frozen): banana, cherries, berries, mango,

→ Vegetables: baby spinach, frozen cauliflower, avocado, cucumber

→ Boosters: protein powder, nut butter, seeds (like hemp, chia or flax), herbs & spices, cacao powder

10 Vegan Protein Sources

Most of us probably associate protein with animal foods, but did you know there’s plenty of plant-based sources too? If you’re a vegan athlete, you’ll likely need to pay more attention to your protein intake to make sure you meet your goals but it’s far from impossible. Here are 10 favorite vegan sources of protein:

  1. Black beans – great for all of your favorite Mexican food dishes
  2. Chickpeas – use them to top salads or roast them for a snack
  3. Soy Milk – remember that all milk alternatives are not created equal. Soy milk is one of the only vegan options that contains as much protein as dairy.
  4. Peanuts – add them to snack mixes or to top stir-fry
  5. Hemp Hearts – blend into smoothies or sprinkle over toast
  6. Almond Butter – use it to make sauces or add to baked goods
  7. Peas – a great addition to pasta dishes for extra color and protein
  8. Lentils – include in your favorite soups and curries
  9. Edamame – it’s the perfect side dish to your vegan sushi rolls. You can also buy it frozen and shelled so it’s easy to add to noodle bowls.
  10. Quinoa – use this grain as the base of your grain bowls for an extra pop of protein!

Key Points to Remember

  • Every athlete has unique nutritional requirement and would benefit from personalized nutrition to ensure nutritional needs are met.
  • A well-balanced diet along with proper hydration will have a positive impact on your performance.
  • Athletes who choose a vegan diet can meet required nutrition needs with personalized nutrition planning by a sports dietitian.
  • A holistic health approach to an athletes health and well-being is most beneficial to optimize performance.

Question? Book a free consultation https://www.corenutritionhw.com/services or email your questions to info@corenutritionhw.com.

Quick Veggie Pasta

Quick Veggie Pasta

Quick Veggie Pasta

Not only is this recipe quick and healthy, it is also packed with protein and vitamins D and C. This nutrient rich dish has multiple health promoting benefits such as anti-inflammatory, anti-cancer and immune boosting benefits.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine Italian, vegan
Servings 2

Ingredients
  

  • 4 ounces Protein Plus Angel Hair Pasta
  • 2 Tbsp olive oil extra virgin
  • 1 head broccoli, cut organic
  • 1 medium red bell pepper, sliced organic
  • 1 medium yellow bell pepper, sliced organic
  • 4 cloves garlic, minced fresh, peeled

Instructions
 

  • Cook pasta as directed 7-9 minutes
  • While pasta is cooking, add olive oil to saute pan, and saute veggies and garlic for 4-5 minutes
  • Drain pasta, add to sauteed veggies, Mix well.
  • Season with salt and pepper to taste, enjoy!

Notes

Add a side salad with your favorite vinaigrette and favorite fruit. For extra protein add in one  cup of chickpeas. 
Keyword healthy pasta dish, vegan pasta dish
Buffalo Cauliflower Wings: The Ultimate Healthy Appetizer

Buffalo Cauliflower Wings: The Ultimate Healthy Appetizer

Craving the bold, spicy flavor of buffalo wings but looking for a healthier option? These Buffalo Cauliflower Wings are the perfect swap! Crispy, flavorful, and baked to perfection, this plant-based alternative is great as a party snack, game-day treat, or appetizer. Even better, they’re easy to make and sure to be a hit with everyone at the table.

Why You’ll Love This Recipe

  • Healthy Alternative: A guilt-free twist on traditional buffalo wings.
  • Plant-Based & Versatile: Flexible for all diets.
  • Crowd-Pleaser: Perfect for parties, tailgating, or a fun snack.
  • Packed with Flavor: Spiced batter and tangy buffalo sauce deliver bold taste

Ingredients for Buffalo Cauliflower Wings

  • 1 head organic cauliflower: Cut into bite-sized florets.
  • 3/4 cup unbleached organic all-purpose flour: For a light and crispy coating.
  • 1 tsp granulated garlic: Adds depth to the batter.
  • 1 tsp onion powder: Complements the savory flavors.
  • 1 tsp salt: Enhances overall taste.
  • 3/4 cup almond milk (unsweetened): Keeps the batter light.
  • 1 Tbsp apple cider vinegar: Adds tang and activates the batter.
  • 2 Tbsp melted butter (vegan if desired): For a rich, silky buffalo sauce.
  • 1/3 cup Frank’s Buffalo Sauce: The sauce is what makes these wings delicious.

How to Make Buffalo Cauliflower Wings

Step 1: Prepare Your Ingredients

  • First, you’ll preheat the oven to 375°F (190°C) and line two baking sheets with parchment paper.
  • Next, in a small bowl, mix almond milk with apple cider vinegar and let it sit for 15 minutes to create a dairy-free buttermilk.

Step 2: Make the Batter

  • In a large bowl, combine the flour, granulated garlic, onion powder, and salt.
  • Slowly add the almond milk mixture to the dry ingredients, stirring until smooth.

Step 3: Coat and Bake the Cauliflower

  • Dip each cauliflower floret into the batter, ensuring it’s evenly coated.
  • Place the coated florets on the baking sheets, leaving space between them for even cooking.
  • Bake for 20 minutes, flip the florets, and bake for an additional 20 minutes until golden and crispy.

Step 4: Make the Buffalo Sauce

  • In a small bowl, whisk together melted butter and Frank’s Buffalo Sauce until smooth.

Step 5: Toss and Serve

  • Remove the baked cauliflower from the oven and toss it in the buffalo sauce until well-coated.
  • Serve immediately with celery sticks and your favorite dipping sauce like ranch or blue cheese.

Tips for Perfect Buffalo Cauliflower Wings

  • For Extra Crispy Wings: To achieve an irresistible crunch, consider broiling the cauliflower for the final 2–3 minutes of baking. This quick step ensures a golden, crispy finish that elevates the texture of your wings.
  • Add More Heat: If you crave an extra kick of spice, mix a dash of cayenne pepper or your favorite hot sauce into the buffalo sauce. This small tweak can intensify the flavor and cater to spice lovers.
  • Make It Gluten-Free: For a gluten-free version, substitute regular all-purpose flour with a gluten-free alternative. Not only does this simple adjustment make the dish more inclusive, but it also maintains the same great taste and texture.
  • Storage: While these wings are best enjoyed fresh out of the oven, you can easily reheat them to restore their crispiness. Simply place them back in the oven for a few minutes, and they’ll regain their crunchy exterior and delicious flavor.

Nutritional Highlights

  • Low-Calorie: One of the best things about cauliflower is its naturally low calorie count, making these wings a guilt-free indulgence. Plus, its high fiber content keeps you satisfied longer.
  • Vegan-Friendly: By using plant-based butter and almond milk, this recipe becomes a fully vegan option, perfect for anyone following a plant-based diet.
  • Antioxidant-Rich: Both cauliflower and the flavorful spices in this recipe are rich in antioxidants, which help combat inflammation and support overall health. With every bite, you’re not just enjoying a tasty treat but also fueling your body with wholesome nutrients.

FAQs

Can I air fry Buffalo Cauliflower Wings?
Yes! Air fry at 375°F (190°C) for about 15–18 minutes, flipping halfway through.

What dipping sauces pair well with buffalo cauliflower?
Classic ranch or blue cheese dressing pairs well. For a vegan option, try cashew-based ranch or tahini sauce.

Can I make this ahead of time?
While best served fresh, you can bake the cauliflower and store it in an airtight container. Reheat in the oven and toss in the buffalo sauce just before serving.

Buffalo Cauliflower Wings

Buffalo Cauliflower Wings are a delicious healthy swap for the traditional buffalo wings. They make a great snack or a healthy appetizer to serve at parties or tailgating.
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Appetizer, Snack
Servings 4

Ingredients
  

  • 1 head organic cauliflower cut into florets
  • 3/4 cup unbleached organic flour all purpose
  • 1 tsp granulated garlic
  • 1 tsp onion powder organic
  • 1 tsp salt
  • 3/4 cup almond milk, unsweetened
  • 2 tbsp butter, melted vegan
  • 1/3 cup Frank's Buffalo Sauce
  • 1 Tbsp apple cider vinegar

Instructions
 

  • Preheat oven to 375. Line two baking sheets with parchment paper
  • In a small bowl, add 3/4 cup almond milk with 1 Tbsp apple cider vinegar, let sit for 15 minutes.
  • In a large bowl, combine the spices, salt and flour.
  • Combine almond milk mixture with flour mixture, mix well.
  • Coat cauliflower florets into the batter, coat evenly in the mixture. Place coated cauliflower on baking pans, leaving room in between so that air can circulate around cauliflower.
  • Bake for 20 minutes, then flip cauliflower, bake for another 20 minutes.
  • To make buffalo sauce, combine buffalo sauce with melted butter, then whisk.
  • Once cauliflower is done, toss cauliflower into the buffalo sauce to coat and enjoy.
Keyword easy buffalo cauliflower wings, party food, vegan appetizers