UPDATED JANUARY 2nd, 2019
It’s been a year since I last updated this post and I am happy to report that I indeed shed those extra 10 lbs, just as I had hoped I would and kept them off all year, no problem. It wasn’t hard because there was no deprivation involved, no strict diet to go on (and therefore inevitably off!), nope, it was just my good old cuisinicity way of eating…of loving food that loved me back!
This last month, I have to admit that I just slipped a little bit again with a few too many indulgences a little too often during the holiday season so I am ready to get back to my heathy ways. Actually I am craving it: It’s time to uncomplicate my menu again! So I thought you might be ready to do the same with me!
(I decided to leave the post from last year as well because it was inspiring to so many of you and the encouraging message of “you can do this, you are not alone” never hurts to hear again, right?). So here it is for you, on this brand new year 2019: Happy healthy new year to you and your family!
JANUARY 20th, 2018
I have to confess, this last year has been a difficult one for our family, with various health and wellness issues. As a result, I have let Cuisinicity languish a bit. Those of you who follow me diligently probably noticed that I haven’t made a single new video in my kitchen for over a year now. That requires energy and conviction and love, not to mention time, and all that was spent elsewhere! I can’t fake this stuff! The good news is that things are looking up now and I will be fully back for you guys soon, I promise! The bad news for me is that I have gone off my own healthy ways a bit and indulged a bit too much in non-cuisinicity indulgences (yikes!!) when stress and sadness got to me. Between that and menopause and ever less enthusiasm for my zumba classes, leading to less and less exercising, I have, for the first time in my life since I was a teenager, gained a good 10 pounds! ARGH!!! So, here you have it, I confess: Miss Cuisinicity over here needs to get back on the wagon fully, and I am thinking maybe some of you are with me on this, for your own reasons….
So today, I thought for a start, I would bring back my “Fresh Simple Salads” blog I wrote a couple years ago and get back in the swing of things with you! I will bring back other blogs geared toward our common goal as well, over the next few weeks. Again, it’s not about feeling deprived or even going ON a diet as you know. Rather, it is about loving food that loves us back but really LOVES us back not just comfort us back–BIG DIFFERENCE!
Needless to say, I am heading back to the gym too because no matter how healthy my recipes, the energy balance of CALORIES IN-CALORIES OUT still holds! So, if you are with me on the calories-in side, I hope you are with me on the calories-out side too! It’s crucial for our health and our well-being, no matter what, so even those of you who don’t need to lose the weight, it’s a valid and important formula!
So are you with me?……
Back to my blog from a couple years ago:
Now that the holidays are behind us, it’s time to “uncomplicate” things a bit for our palate and simplify our menu with those wonderful salads that you can just whip up without much thought–or at least with this little bit of guidance, I hope! Sometimes, that’s all it takes–a little word of encouragement and an easy plan to put it into effect, and these extra pounds just start to shed!
This week, I am keeping it very simple. I just want to throw out ideas for what a basic “clean” salad can be, and just leave it to you to do your thing and take it from there–We are not talking iceberg lettuce with bacon bits, croutons and ranch dressing here!
Try this “formula” for a spa dinner every night this week! No fuss, no “suffering”, just use the same base every day of all you can eat fresh mixed greens with lots of fresh cut veggies–with your plate overflowing with them–and then, each day, vary one small portion of lean protein of your choice.
FRESH ORGANIC MIXED GREENS:
AS MUCH AS YOU WANT EVERY DAY
It should fill your plate (have it overflow even–you can’t have too much!) and it can be as diverse as you’d like:
Baby spinach, Arugula, Kale, Boston lettuce, Romaine, Radicchio, Chard, Green Leaf, Red Leaf…..(You can even take advantage of the pre-washed ready-to-go bags to make it easier for you).
FRESH VEGGIES: AS MUCH AS YOU WANT EVERY DAY
As much raw chopped vegetables as you can pile on (tomato, carrot, cucumber, onion, bell pepper, alfalfa sprouts, fennel, cauliflower, string beans, snap peas etc…). You can’t have too much!
I recommend a mandolin slicer for perfectly thin slices for some of the harder veggies, or just simply your vegetable peeler knife you can get at the supermarket, to cut carrot “shavings”–it’s so quick and easy. You can also grill your vegetables–see Grilled Veggies and of course, any of my veggies options from my Simply Wholesome collection here.
SOME LEAN PROTEIN: PICK ONE FROM THE LIST BELOW EACH DAY
Vegan options:
Plain canned beans, well rinsed (black, red kidney, chickpeas, cannellini, Great Northern, fava). A wonderful variation that my daughter Natalia came up with is to add a big dollop of hummus to your salad, which makes it creamier and takes care of the protein! Really delicious! You can also use my Black Bean Tomato and Corn Salad.
Plain cooked lentils (you can also used canned, well rinsed) or my recipe for French Lentil & Sweet Potato Salad or Carrot Quinoa Lentils that keep be refrigerated and are great cold! You can also Check out my new Healthy Cooking Basics (click here) for exact cooking instructions !
Plain or marinated Tofu— There are many varieties for you to choose from. I am only now acclimating to that option, so I defer to you on the best tasting ones. Just watch out for the added sodium, if marinated.
Some non-vegan options:
Plain grilled fish (see my tip: Grilling is that easy) or seafood (Shrimp, scallops) or canned tuna in water (I recommend this one because it is sustainably caught wild seafood).
OR
Plain grilled chicken breasts (see my tip: Grilling is that easy) or you can use my Grilled Orange Herb Chicken.
OR
Hard boiled eggs, organic, free-range and Pasture-raised. The latter means that they come from chickens that enjoy the most freedom and space, spending the majority of their days outdoors. The problem with that is that Pasture-raised eggs are harder to find, which is why, even though eggs are nutritionally sound, in moderation, I am exploring more vegan options to replace eggs wherever I can.
YOU CAN ALSO ADD PLAIN COOKED WHOLE GRAINS:
Bulgur Wheat, Farro, Quinoa, wheat berries are some great options. Check out my new Healthy Cooking Basics (click here) where I give you simple straightforward nail-it-everytime cooking instructions for a variety of wholegrains and legumes!! I recommend you make a batch and keep it stored in a tupperware in the fridge. it will keep fresh for a week. You can also use my recipe for Simply Quinoa, or Mediterranean Couscous salad.
IF YOU’D LIKE, FEEL FREE TO TOP YOUR SALAD WITH:
Fresh Sliced Fruit: Strawberries, apples, pears, grapes, avocado are great options.
Some nuts and seeds: Walnuts, almonds, sunflower seeds, pumpkin seeds, hempseeds (they have a lovely nutty taste), hazelnuts, pistachio, pignoli nuts and many others are a delightful and nutritious addition, as long as they are raw or simply roasted with no additives (sugar coated pecans won’t do HAHA!!).
Finally, for the DRESSING: KEEP IT SIMPLE! This is where a perfectly healthy and nutritious salad can go awry: No processed ranch dressing and bacon bits here!!!
Just drizzle extra virgin olive oil and vinegar of your choice ( I love balsamic vinegar but cider vinegar or white or red wine vinegar is lovely too). If you prefer, you can replace the vinegar with fresh squeezed lemon–a pinch of sea salt and fresh ground pepper and toss, some fresh herbs to top it off, if you’d like….and that’s it!
Here is a dressing I absolutely love with apple cider vinegar in my apple Kale hazelnut salad, or my Apple Coleslaw salad: it’s superb and you can use it with any greens!
If you prefer a creamier dressing, I recommend adding a big dollop of my fat-free Simply Spinach Dip to your salad, before tossing (I show you exactly how to make it in this video–ridiculously quick and easy!). You can make a batch and store in a tupperware in the fridge. It will keep fresh for a week, so don’t hesitate, if creamy is your thing, this is the dressing for you! Alternatively, you can add a dollop of hummus instead (Natalia’s wonderful idea–see my tip above). Either addition is not only delicious but it also adds nutrients (and protein) to your salad to boot.
If you prefer exact recipes for fresh salads, here is a nice glossary so you can pick and choose!
I think if you try this “formula” for a week and skip dessert too (yep, even my healthy desserts that have a little sugar, just to get your tastebuds “desensitized” to sweet, you can always have my simply cinnamon apples on hand in your fridge if you want, so satisfying without the calories!), you will be surprised with the result:
For one, because you can plan this ahead of time for the whole week. You don’t have to worry about what to make for dinner every night because everything will be ready to go in your fridge or your pantry. No fuss–I love that!
Secondly, because of the high volume of veggies in these salads, you will fill up on fewer calories and will find yourself not only satiated and satisfied and may well notice those pounds shedding off steadily. Add to that, some physical activity to get your heart pumping each day–use the stairs, go for a brisk walk, dance (my favorite!), join a gym, do some jumping jacks, whatever you can add to your schedule (even 20 minutes makes a difference)–and you are good to go!
So, there you have it, take it away and make it your own and know that I’ll be right with you, by your side, doing exactly the same thing…most probably dancing to my favorite song (just skip the pie!): LET’S DO THIS!
Hello Catherine!! I have been away for a while. Going through the many ups & downs of life. I just read your comments about your own life’s ups & downs. It may be hard for some of us to realize but we are human, if we fall down simply get up, dust yourself off, & continue on. That’s what I’m in the process of doing. Some times we have to ‘go through to get through’, we come out stronger. Still cooking these recipes with my own touches, lol. Love Cuisinicity & you!
My dearest Tracey, I am so sorry to hear that, my friend, and I send you all my love and support through this process. I am with you!
with my love,
Catherine
DearCatherine,
Bonne Annee & Happy New Year 🎈 to you and your wonderful family!
The big obstacle for a salad dinner for my family is always the cleaning and cutting of the ton of greens and veggies. This is always a time when I miss the prewashed salads and vegetables in the US. Then again going to the farmers market with the whole family is fun. So we do have our salads at weekends when we have time to wash the salad several times until all the sand and dirt is out.
We do have other healthy fast foods though. One was inspired by your blog on apples: every weekend I make a big batch of apple sauce out of apples only (sometimes I ad a quince or two). That sounds a quick snack on its own or made into your vegan custard by adding almond meal and a few drops of vanilla essence. Both my girls love that, and we sometimes even have that as a quick meal. The other healthy fast food are frozen blueberries straight from the freezer nothing added (except bibs, spoons and bowls and later wipes and soap).
All the best
Sibylle
My dear Sybille, Happy new year to you and your beautiful growing family! I always love to hear from you and your wonderful discoveries in your kitchen from around the world! How older the girls now? I send you and all of your family my love!
Happy New Year Catherine & family!!
I totally overindulged this holiday season and my mind and body feel it!! Now it’s time to get those few pounds off so I feel comfortable in my clothes!
Your email is a nice reminder that I need to get back on track! (believe it or not I was just getting ready to have a cup of hot chocolate w/ whipped cream-UGH!!). I read your post and decided I can have it next week when i feel a little more comfortable in my clothes.
Whenever I overdo the “celebratory food”, I remind myself that: “A mini feast needs to be followed by a mini fast!” Thanks so much for your great light eating ideas!!
Love,
Caroline
Hahaha Caroline I love that I had that the hot chocolate and whipped cream were delayed a little! I know exactly the feeling, and it’s just so nice to get back on track together! sending you much love for the year 2019!
Hi Catherine,
I actually decided to forget about the whipped cream hot chocolate all together and got it out of the house! Now I don’t miss it for not even 1 minute-YaY!!
I’m back on track and it feels really good (especially when you know you’ve fed your body foods with pre & probiotics , fiber and all that good stuff!! I also made a version of your Cauliflower soup. Thats my healthy go to lunch/dinner with many days servings!!
You’ve inspired me !! Most of all I love the way I feel upon waking when I had truly healthy and enjoyable foods the day before! That experience will get the snowball rolling really fast :)))
With love and kindness, Caroline
Catherine, I was so pleased to have received your email. I love your flavoursome, unadulterated & feel good recipes. My daughter made your Orange Spinach Wild Salmon, the flavours were absolutely sensational.
Thank you so much Elke! I love to hear always when someone brings my recipes to life in their own kitchen! So happy your daughter loved it too! Welcome to the Cuisinicity table and happy healthy new year to you and your family!
with love,
Catherine
Now that 2019 is upon us, it sounds like a GREAT time to love food that loves us back! 🙂 With the glorious salad creations we fashion, there is another super simple salad dressing I have come to enjoy so much that promotes your theme. Since walnut oil is becoming more and more available at grocery stores (and even some big box stores!), I like mixing up 4 Tbs. of it with 1 Tbs. balsamic (or malt or sherry) vinegar, 1 tsp. of Dijon mustard and just the tiniest dash of salt. Toss salad with this. (Good for a couple of salads.) To be so simple, it seems to really hit the spot with me. At other times, instead of a salad dressing, I will add some sort of fruit to my big bowl of greens and veggies and then a few spoonfuls of a good, high probiotic sauerkraut (+ one Tbs. of its juice) that contains no vinegar, to further my gut flora health at the same time (prebiotics from the all the good produce and probiotics from the naturally fermented kraut). You really get very, very few calories that way, very minimal sodium and LOTS of flavor. The contrast of the sweet fruit and the mildly acidic kraut is also pleasing. I really thank you, Catherine, for being so “real” with us and inspiring us to do better and be better! 🙂
WOW Kay, Thank you for this wonderful suggestion, I absolutely LOVE IT!! Happy healthy new year to you and your family! 🙂
Looks like this is becoming a tradition – I am in! 🙂
Happy New Year and new you – Best always – Greg
YAY!! Always so wonderful to hear from you Greg! To tradition!! 🙂
Catherine, so happy to have you back! I’ve missed your great recipes, thank God for your website where there’s enough recipes to keep me going. Glad to hear that everything is looking up for you and your family. Ten lbs. is nothing you got this!
HAHAHA you are so sweet Iris!! Thank you so much!! 🙂
This post was incredibly uplifting for me! I have had a tough year as well… my husband (an early career academic) did not get tenure at his university, and it has been very hard on both of us. I fell off the wagon with my health and wellness, eating for comfort, feeling totally unmotivated at the gym, and, the most surprising thing about it all, not seeing my way to caring one bit about these unhealthy habits. I was very down and also gained about 10 lbs. Knowing that someone like you, with years of healthy habits under your belt, experienced some of the same things in your own life, helps me feel like I’m not alone. I took three months off the gym in the fall and did yoga almost everyday, which definitely helped me start to turn things around mentally, and I’ve slowly been rediscovering my love of healthy eating and fun, vigorous exercise in the last few weeks. Your post has given me another boost on this journey back. Thank you for sharing!
Dearest Susan,
Your note has lifted me up too! It really touched me. You describe your journey so genuinely and candidly that I feel I understand it personally as it feels very much like what I went through this last year! I had kept up the healthy dinners because my husband David is so devoted to healthy eating, but the rest of the time, when I had to tend to the family issues, I just basically gave up on taking care of myself. I can’t tell you how much it means to me that this little blog has helped you get another boost in your new found energy! You are actually ahead of me with the yoga and getting back into the vigorous exercise. WAY TO GO GIRL!! I love it! I have started dancing/zumba again, almost shyly (imagine that, “knowing” me!) and I just decided to join an 8-week challenge at my local gym. This is so unlike me, but I am not trusting myself completely yet to keep up as I must, now that the 10 lbs have settled in my body!! Anyway, I hope you let me know how you are doing from time to time. I know I will love to hear it!! 🙂
sincerely,
Catherine
You speak for so many of us that struggle with the same stubborn 10#. I’ve followed you and recipes these past years and delighted to join this journey with you. Yes, life can sure beat us up at times but we can and do get back in the driver’s seat.
Also, many of us deal with age related issues that hamper the amount of exercising we can do,therefore healthy eating becomes more important than ever.
Thank you so much.
Jan
Absolutely Jan! I agree and along with the healthy eating, even if exercise per say is not doable, any number of smaller activities, from standing up from time to time, and going for a little walk, and just incorporating some kind of moving into each day is the best one can do sometimes and it’s still good!! So, I am so glad you are with me on this! 🙂
Glad to hear you are back
I recommend your site to a lot of my patients
The older we are the harder it is to keep it off
You have great healthy ideas with our without the 10 lbs
Exercise has to be an integral component of any weight loss program.
Keep up the good work
Thank you so much Jonathan! I am honored! I agree with you whole heartedly which is why I stress the “calories out” part of equation, always! off to the gym now…!!
Hi Catherine!
Thank you for your post and your sincere words. I can relate to those words as I also let the situation and troubles get me down, I gained some unhealthy eating habits in recent months gaining a few pounds and also other issues in the process. Inspired by your words I am going to rebuild the way I approach food again, I accept the challenge and from this day I am going to be more aware of the choices I make, taking your words and tips into consideration. Count me in!
Thank you so much, you have always been supportive and inspiring for all of us!
All the best!
Martin:)
Way to go Martin!! I LOVE that you are going to do this with me! In unity, there is strength!! We can do this!!! 🙂
So glad to see you back! Right there with you battling those ten pounds.
YAY Laura!!! Thank you for your support, let’s do this!!! 🙂
I’m with you, Catherine!! Life fluctuates, weight fluctuates but you are consistently motivating and adorable!! I love your honesty and newest video!!
There’s not a doubt in my mind that you will be exactly where you want to be by this spring! Just in time to bring Figuerita out-ha! Hang in there and keep us posted so we can keep each other motivated!! :))
Love,
Caroline
Yes!!! Caroline, absolutely in time and in honor of beautiful Figuerita!!! Thank you so much for your support and kindness throughout!! :):)
(the video was from last year I think, because our son Gabe was still home and filming, but I promise I will be back in front of the camera soon!)
Catherine,
Now is always a good time to start again. So glad you’re back; you were missed!
YES, Carleen! You are so right: if not NOW, when?!!! Thank you for your support and kind words!!! 🙂
Catherine,
Glad you are back. Missed YOU.
No doubt, you will get rid of those 10 pounds, you are the Master. We are with you 100%.
A BIG Thank you for all your wonderful recipes, love each one, and for your Love, Enthusiasm and Kind Heart. You always make us feel Good.
Happy New Year to You and Your Beautiful Family, and continued success. Love and Hugs, Catherine
Hi Catherine, your words went right to my heart!!! Thank you so much for all your kindness and belief in me, it means so much!! My turn to thank YOU!!!
love and big hugs,
Catherine
C’est parti pour des fesses de déesse pour moi aussi! Des bises ma jolie!
NOELLE!!!! Tu m’as faite ECLATÉE de rire!!!! Allez, allez, zou, on y va pour ces fesses de déesse, toi et moi!!! 🙂
Hi Catherine,
I am aware that you don’t include nutritional info with your recipes the idea being eat healthy and you don’t need to track calories etc BUT I need to loose a lot of weight (50lbs)! So, I am hoping you or one of your f readers can recommend a web site or app that can analyze recipes. I’m using a fitbit to track calories in/calories out. Thanks. Love your recipes BTW!
Cristine
YES, absolutely, I hear you Cristine, so here is one I recommend:
https://www.verywell.com/recipe-nutrition-analyzer-4129594
From what I understand, all you have to do is enter whatever ingredients are in your recipe or on your plate and it will calculate the calories for you! let me know if that helps! if not, I am sure there are many others and I can help you look into it further! Good luck my friend! 🙂
Hi Catherine,
I am with you. I need to shed my post baby pounds, about 20 I guess. I do never have a second to spare and am hungry all the time. So easy is helpfull for me. Gym is difficult, but I recently got us a transport bike (bakefiets) to transport both kids and groceries etc with. That way I can get moving again, without having to find extra spare time 😉
Hi my sweet Sibylle!! I am so glad you are with me but be gentle and patient with yourself! It always took me some time to get back to my pre-pregnancies weight after I stopped nursing, but I always did it: so, my beautiful mama, slowly but surely, I know you can and ill do it too! It is so hard to find time for yourself I know with the little ones and I love that you are using your transport bike,I can imagine you from here with your babies in tow!! 🙂 You go girl!!! 🙂
Hi Catherine, So happy to see you back! I too have gained 10 lbs on top of the 5 that I was already settling with! It’s not easy, especially when one loves to cook and bake and eat! I am on board…bring it on!
HAHAHAHA Deb, I so feel your pain!!! WE are in this together girlfriend!! I am so glad you are on board with me! We’ll bake again yummy AND nutritious stuff eventually…but let’s take a little break for now! 🙂
I’m with you. We are all human and we will eat healthier, be more active and feel better.
YES Arlene!! Thank you for your beautiful encouragement! I am so happy to see your name appear in my inbox again!! 🙂
Catherine, mid-life is a really tough time to keep the weight off. Add in just a few indulgences on a regular basis and cutting back on exercise and you the weight gain will find you! I have also found that even though I have kept my diet the same, or even improved it for months on end while working out (not excessively) five to six days a week, I am five pounds heavier than this time last year. A truly frustrating situation! My goal is containment, not weight loss, because it doesn’t seem to want to come off!
YES! YES! YES Liz!!! I couldn’t agree with you more! It is so frustrating indeed! In my case, to tell you the truth, I know I went beyond my menopausal weight gain because I had already noted those extra 3 or 4 lbs over the last 2 or 3 years and I was OK with maintaining that new weight with acceptance and satisfaction, because I am no spring chicken!! It’s just this last year just did me in and I went beyond those pounds that are just not healthy for me, I can feel it and ARGH!!!
I was so pleased to receive your newsletter & read after a difficult year, life is settling down for you & your family.
I am looking forward in eating a week of simple and no fuss meals especially as our current weather has been in the high 30 plus degrees (86 plus Fahrenheit).
Oh my goodness 86 + degrees? WOW! Salads all around and no fuss! I highly recommend my Mediterranean couscous salad–you don’t even have to cook the couscous…really, really!! So glad you are with me! 🙂
https://cuisinicity.com/mediterranean-couscous-salad/
So happy to see you back – with or without 10 pounds!!
I am right there with you – shed ten – I am in. I will be keeping an eye on these pages once again – they always were a source of joy, wisdom and delicious food served up with love.
Many blessings to you and yours in the coming year – lets do this together!!
Off for a walk with my dog Roo! All the best – always – Greg
YES!!! GREG!!! So wonderful to see your name appear on my blog again!! We are in this together!! 🙂
Sounds good. Thank you for the inspiration. I work more than full time and tend to stress-eat at times. I love a short cut. I am always surprised at how far a little precooked chicken breast, bag of lettuce, bag of spinach, bag of trader joe’s “cruciferous blend”, will get me through the work week. Making salads ahead of time save me money, time, and are more nutritious than finding something to eat at work. I love to add any of the following: dries cranberries, orange slices, diced apples, nuts, gorgonzola, pears. chick peas, black beans.
That’s absolutely PERFECT Sue!! It’s so filling and satisfying and yes so quick and without a fuss! You know one more thing that is obvious but people tend to forget is to make sure and have a big glass of water with your meal, it will fill you up even more and also slow down the pace of eating which makes it all the more mindful and fun that way! WAY TO GO SUE!!! 🙂
Thanks for inspiring me once again to make healthy and delicious foods. Love your site and use many of your recipes.
My pleasure Janice!! Thank you so much! 🙂
Yes! More salads in 2017. Love those mixed greens. Shed a few needless pounds acquire over the holidays. I’m in with you.
YES Gwendolyn, I am so glad you’re with me! Off to Zumba I go this morning…you?
Hi Catherine & Happy, Healthy New Year!!
Thanks for taking “us” along with you on your little journey!! Since the holidays, I’ve been “de-toxing” from an over indulgence of holiday cookies!! It has not been fun but I know it needs to be done! Your wonderful uncomplicated salad ideas will help add some variety to my current eating plan!!
Thanks so much and good luck,
Caroline
p.s. It’s amazing how delicious a simple little Gala apple tastes after giving up desserts and sweets!! I cannot wait to try your Simply Cinnamon
Apple recipe with one!! :))
Happy new year Caroline!!! On to “de-toxing” together! I love it! (and oh so YUM those gala apples!)
Catherine,
Thanks for added inspiration of your favorite song! I’ve found that a aged quality balsamic vinegar makes a lovely salad dressing. I’m in, let’s do this!
YES!!!! Carleen I agree wholeheartedly!! So excited you are with me!!! 🙂 🙂
Dear Catherine, your easy plan is – great! For me it’s the right idea to the right time, because I am exhausted by all the menus and shopping lists…! You made my next week so wonderful simply and wholesome! That’s a cheerful start in the next schooldays!
I am waving across the ocean from my Bavarian kitchen
Lilianne
That’s fantastic Lilianne!! I am waving right back all the way from Connecticut, I am so with you!! 🙂
Lovely way to start the New Year – healthy and delicious salads with a “Catherine” twist. I can’t wait for spring and my “skinny” pants! Thanks!