Meet Megan Roosevelt, your Registered Dietitian and Healthy Grocery Girl! At Healthy Grocery Girl, our mission is to provide nutrition education, resources and inspiration and help people embrace healthy eating as fun, delicious and realistic.
Hey Friends! Welcome back to Healthy Grocery Girl. BBQ Chickpea Salad anyone?! I love how flavorful the salad is – especially with a generous dollop of avocado “ranch” dressing! Click play below to watch today’s new recipe video and get all the details about this salad!! And guess what… Aaron is back in the kitchen to show you how to make this tasty dish!!
First add the chickpeas, drained and rinsed, to a baking dish with about one teaspoon melted coconut oil. Shake the chickpeas around to evenly coat them with oil, then roast at 375 degrees Fahrenheit for 30 minutes.
While the chickpeas are roasting, add all of the BBQ Sauce ingredients to a small dish and whisk together.
Next add all Ranch ingredients into a small blender and blend until smooth. If you prefer the dressing a little less thick, add a few tablespoons of water.
Once the chickpeas are roasted toss them with a few tablespoons of the BBQ Sauce. Then build the salad; start with a bed of romaine and add the saucy chickpeas, sweet summer corn, diced purple cabbage, cherry tomatoes, sliced radish, a few slices of avocado and finally a big spoonful of the avocado ranch dressing, enjoy!
You may have noticed that probiotics have become more popular and are now being added to a variety of foods, snacks, beverages and supplements. While buying probiotics in a supplement form is a great way to get your daily dose, did you know that there are foods that naturally contain probiotics as well?
The Importance of Gut Health
Your gut contains over 1 trillion bacteria, which equals about 3 pounds! This is a big reason why gut health is so important. Our bodies are full of both good and bad bacteria. Throughout our life as we eat a processed western diet and possibly take antibiotics, our gut can become naturally depleted of good gut bacteria. We need good gut bacteria because it helps the body fight yeast and fungi and create enzymes to destroy harmful bacteria. Strong gut health also contributes to our immune health, in fact 70% of your immunity is located in your gut! Healthy gut flora can help eliminate bad bacteria and regulate inflammation.
How can you know if you are suffering from poor gut health?…
As many of you know I’m a recipe contributor the The Inspired Home website. This is a recipe I created for that site! I like to share the recipe links here on my blog as well for your convenience if you’d like to try this recipe. Enjoy!
Hi Friends! Welcome back to the blog! Today we’re making homemade sweet potato chips and then loading them up with some tasty toppings to make the ultimate loaded vegan nachos! Aaron and I can easily polish off this entire baking sheet of nachos… it’s all gluten-free, dairy-free, plant-based and delicious!
Loaded Sweet Potato Nachos
2 medium sweet potatoes
1/2 tablespoon coconut oil
1 (15 ounce) can black beans
1 teaspoon salt
1 teaspoon paprika
1 teaspoon cumin
1 teaspoon garlic
1/2 cup diced cherry tomatoes
1 (4 ounce) can green chiles
1 (4 ounce) can sliced black olives
1 bell pepper (color of choice)
1/2 large avocado
1/2 cup vegan shredded cheese
First, make the sweet potato chips. Peel away any dark or funny looking spots from the skin. However, do not remove all of the skin.
Then sliced sweet potatoes into thin rounds, I recommend a mandolin for creating consistent thin rounds.
Brush a light layer of coconut oil onto a baking sheet and add the sweet potato slices. To help the potatoes turn into a crispy chips, make sure they are evenly spaced and ideally not touching.
Bake in the oven at 250 degrees Fahrenheit for 45 minutes to an hour, flipping once. Please note, that these chips will shrink as they cook.
While the chips cook, add the beans, drained and rinsed, to a small pot with the seasonings. Stir together and then warm on the stove, on low heat.
Now, prep the rest of your toppings; dice the tomatoes, bell pepper and avocado.
Once the chips are ready, spread them out on a baking sheet and layer with all of the toppings, except the avocado. Roast in the oven at 400 degrees Fahrenheit for 10 to 15 minutes.
Once the cheese has melted to your liking, remove and top with avocado and optional some fresh lime wedges or even cilantro!
Hi Friends! Welcome back to the blog! Summer is in full swing and we are doing our best to stay hydrated! To make plain ole water more fun, I’m sharing with you 6 ways to naturally flavor your water with fruit!
Hi Friends! Before Ella arrived I posted this photo of our bassinet on Instagram and many of you asked for me to share my thoughts and a review of the SNOO after Ella was born! So that is exactly what today’s post is all about…
On my side of the bed we have the SNOO, which we have been transitioning Ella to sleep in. The SNOO Smart Sleeper is the safest and smartest bassinet created by Dr. Harvey Karp, author of The Happiest Baby On The Block. The SNOO applies Dr. Karp’s popular 5 S’s soothing techniques, giving your baby a perfect 4th Trimester for safe and happy sleep. The 5 S’s are… Swaddle, Stomach or Side Position, Swoosh, Swing, Suck.
I saw SO many positive reviews about the SNOO on The Happiest Baby’s Instagram page and was really eager to see how our Ella would take to the SNOO. To be honest, we weren’t sure if the SNOO would work for us at first! Ella did not like to be swaddled or lay on her back in the first week or two. I thought perhaps our baby was unique in her dislike for being swaddled and laying on her back. However, I learned that most new babies are this way and that with consistent practice she would learn to enjoy being swaddled and it would help calm and sooth her. I would say for anyone who has the same experience – don’t give up! Continue to swaddle your baby, especially with the SNOO swaddle! I try and put her in the SNOO swaddle when I’m nursing her before a nap or bedtime to help her get comfortable with the sleep sack which is a super simple swaddle with a zipper.
Right now Ella is currently sleeping 4 – 6 hours in her initial stretch when we first put her to bed for the night and then wakes about every 2 – 3 hours for the remainder of the morning to nurse. Of course, her schedule is always changing because she is growing and changing herself! Some mornings she wakes every 1.5 hours to eat after her initial long stretch – however, that first long initial stretch is SO amazing and we continue to see her sleep improve!
If you’re struggling with getting your baby to sleep for longer stretches, the SNOO is the best bassinet to invest in. Their website has so much more information, click here to learn more! In summary, would I recommend SNOO? Yes! It really is an amazing bassinet to help you and your little one get sleep and have peace of mind. As a new parent knowing that your baby is safe and sound is priceless.
Hi Friends! Welcome back to the blog! It’s Aaron, Megan’s husband and biz partner at Healthy Grocery Girl. We both love to create recipes and spend time in the kitchen. So today I’m taking over our blog and YouTube Channel to share with you how to make a Creamy 3 Potato Salad! It’s super simple to make and great for upcoming Fourth of July parties. I hope you enjoy this recipe!
Creamy 3 Potato Salad
5 Baby Red Potatoes
4 Russet Potatoes
1 Sweet Potato
1 Red Pepper, diced
1 Shallot, diced
3/4 Cup Raw Cashews, soaked overnight
1/4 Cup Stone Ground Mustard
3 Tablespoons Full Fat Canned Coconut Milk
1/4 Teaspoon Pepper
1/4 Teaspoon Salt
1/3 Cup Filtered Water
1/2 tablespoon Minced Garlic
2 Tablespoons Diced Dill Pickles
2 Tablespoons Fresh Dill
Add the 3/4 cup cashews to a bowl and fill with filtered water, let soak overnight.
Use a peeler and remove any spots or eyes from the potatoes, then give them a good scrub and rinse.
Next chop the potatoes into pieces about 1/2 inch thick, try to make them all the same size, that way they will cook evenly.
Add the potatoes to a pan and fill with room temperature filtered water and a pinch of salt, bring to a boil and then lower the temp to medium/low to keep a soft boil going. It should take anywhere from 10 - 20 minutes for them to cook depending on the size of the potatoes and how large a pan you use, watch and test with a fork often after the 8 minute mark.
Dice the red pepper and shallot. You are welcome to use any crunchy veggies that you prefer.
To make the sauce, drain and rinse the soaked cashews. Then add to a blender with the mustard, coconut milk, pepper, salt and water. Blend until smooth. Add to a large bowl mixing and mix in the garlic, diced dill pickles, fresh dill, diced red pepper and shallot. Stir everything together.
Drain the potatoes and mix into the large mixing bowl, top with a little more fresh dill, and that’s it!
Hi Friends! Welcome back to the blog. Today I’m sharing with you 5 things I do everyday to help care for my postpartum body.
EAT SIMPLE REAL FOOD & HYDRATE
This may sound like an obvious thing to do to be healthy, but as a new parent you have VERY little time in the day. It’s easy to not eat well and live off of snacks and takeout. We do grab food to go at least twice a week, such as chipotle, but we try and eat at home as much as possible! I keep easy, simple nourishing snacks in the house and meal prep my favorite Healthy Grocery Girl recipes like soups that last well and are so satisfying. Here is a look at some items we routinely grocery shop for! We always buy Organic when possible. This list is just the basics and will include more / different ingredients based on what recipes I’m making that week.
HGG BASIC GROCERY LIST
Frozen Non-Dairy Ice-Cream (I like So Delicious No Added Sugar)
Frozen Amy’s Burritos
Nut Butter (we rotate almond, cashew, peanut)
(We usually have a good stock of brown rice and quinoa)
+ Any supplements I need to restock such as vitamins, protein powder and so forth
Note: I eat a predominately plant-based diet but I’m not vegan. Short story, after being diagnosed with a type of autoimmune disease known as Hyperthyroidism and Graves Disease (which I was able to put into remission naturally) and during my pregnancy, I found that certain foods such as eggs and salmon were right for my body. Nutrition is not one-size-fits-all so please eat what works for you, no judgment.
GET OUTSIDE & DAILY WALK
Exercise is therapy for me. Being in fresh air, breaking a sweat and moving my body help to relieve stress, anxiety and also helps tone my body! I am slowly adding yoga back into my routine as well as pelvic floor exercises.
After having a baby your core is very weak and all of your internal organs are shifting back into place. Your uterus is contracting back to its normal size and your tummy is very soft. You’re not supposed to engage your core while it’s healing so that you don’t cause more damage or permanently separated abdominal muscles. Your abdominal muscles naturally separate during pregnancy to make room for baby. Any damage to them or improper healing can cause permanent separation called diastasis recti. Wearing a wrap or support helps to act as a splint keeping the abdominal wall tighter.” I saw another blogger known as, “Rachel Nicole Fit” describe the benefits of a band and I couldn’t have said it better myself!
This is the belly band I have! My personal experience is that a bellyband feels like a hug for my uterus! Everything feels tight, cozy and I’ve noticed my stomach shrinking which is great because the only exercise I can fit in right now are walks with the family and when I can fit it in my pelvic floor exercises and yoga! Belly Bandit is giving away a band of your choice to someone in our HGG Community! You can enter the giveaway on Instagram here!
I know what you’re thinking… sleep when you have newborn? Haha! The quantity and quality of my sleep has gone down since having a baby, I still make sleep a priority. If I can get a “good” nights rest I am a better, more patient mom. This means I try and unplug from social media before bed, I don’t read work emails in the evening and I drink chamomile tea or CALM magnesium to help me sleep better. I also eat a big bowl of oatmeal with nut butter before bed because I sleep better when I’m not hungry and when you’re breastfeeding… you’re hungry all the time!
I struggle with postpartum anxiety. Talking about my feelings, frustrations and concerns is one of the best ways I deal with anxiety. My husband is my greatest support system. However, I’ve also found that connecting with moms who are in the same season of life has been so helpful. It really does take a village to raise a child and also to care for and help keep a mama sane! I have LOVED connecting with so many moms in our HGG Community. Thank you for being being my online village, I love you gals!
What are some of the ways you care for your health? Share with us in the comments below!