Foods That Are High in Trace Minerals

Our body requires many compounds to work. These serve as building blocks and let us carry out daily tasks efficiently. These compounds can be categorized into macro minerals and micro minerals owing to the amount in which our body necessitates them. Micro minerals are also known as trace minerals.

As the name itself suggests, macro minerals are those elemental compounds required in abundance. They are sodium, potassium, calcium, magnesium, phosphorus, chloride, and sulfur. In contrast, micro minerals are needed in smaller quantities. Their amount doesn't mean that they are less influential in any way. There are nine trace minerals. These include iron, copper, chromium, iodine, zinc, fluoride, selenium, cobalt, and manganese. Some foods are naturally rich in these nutrients. Certain fruits and vegetables, such as spinach, berries, broccoli, etc. When people fail to add these foods in their regular diet, they meet the deficiencies with the help of fruit and vegetable based supplements. Some examples are N1N Organic Super Greens, Elderberry Gummies by Gummies Garden, Balance of Nature, etc.

A balanced diet includes a suitable composition of macrominerals and trace minerals. A lack of these essential minerals can cause hindrances in body functions, suspension in hormone production, metabolic dysfunction, chronic illnesses, osteoporosis, lack of energy, etc. Therefore, intake of trace minerals is vital for your body. 

In this article, we have mentioned the primary sources of each of the nine trace minerals separately. You should make sure that you incorporate them into your diet regularly. 

1. Chromium

Chromium is an essential trace mineral for a healthy metabolic function. Not only does it help in storing starch and sugar in the body, but it also increases insulin response for regulating blood sugar levels. 

Chromium is found in minimal quantities in various foods. Sources of chromium include fruits and vegetables like bananas, potatoes, apples, basil, garlic, broccoli, etc. Traces of dietary chromium are also found in meat and whole grains. 

2. Copper

Copper plays a significant role in enzyme activity. This mineral may not hold much importance to you but is an invaluable factor in promoting strong bones and healthy blood vessels. Your body needs this mineral (even if it is in small amounts) to produce energy.

You can obtain copper in minor amounts from shellfish, organ meats, nuts, cocoa, seeds, and whole grains.

3. Fluoride

This vital mineral is widespread, and you're probably quite familiar with it as it is mentioned on almost all kinds of toothpaste. That's because our teeth need to prevent dental cavities and mineralize not just teeth but also bones. When taken in the right amounts, fluoride will surely keep both your bones and teeth strong and healthy.

Fluoride is commonly found in tea, seafood, and even drinking water. It is also present in mouth rinses and toothpaste.

4. Iodine

Never take iodine for granted. This crucial trace mineral is essential for normal thyroid gland function. Supplementary to that, it bolsters immunity and aids insulin action. It's also imperative to take inaccurate iodine amounts because over intake of this mineral may increase blood sugar. 

You'll find iodine in a lot of seafood as well as dairy products. Plus, table sugar is also rich in iodine.

5. Iron

Hemoglobin and myoglobin are proteins found in the blood and bone cells. Iron is a significant component of both these proteins and helps in oxygen transport and storage.

Iron is primarily present in meat, legumes, leafy green vegetables, and even some beans.

6. Manganese

Manganese is a trace mineral that is actively involved in antioxidant reactivity. Healing of wounds and formation of bones are some typical roles of manganese. It is a cofactor for enzymes and is associated with protein, carbohydrates, and cholesterol metabolism. This mineral regulates blood sugar levels and acts as a potent nutrient involved in normal brain and nerve functions.

Rich sources of manganese include nuts, pineapples, coffee, tea, and legumes. Drinking water also contains negligible amounts of manganese. 

7. Molybdenum

This mineral is involved in enzyme activity for the breakdown of toxins and drugs that enter the body. It also processes proteins into amino acids. Genetic materials like DNA are also broken down via this mineral.

Molybdenum can be found in many plant-based foods, for instance, legumes and nuts. Beef liver is also a pretty rich source of manganese.

8. Selenium

Just like iodine, selenium is a trace mineral involved in normal thyroid function. It plays a crucial role in the reproduction and synthesis of DNA.

Whole grains, seeds, nuts, and legumes are just some sources of selenium. People who eat plenty of plant-based foods are most unlikely to suffer from selenium deficiency.

9. Zinc

A lot of chemical reactions in your body are taking place due to the presence of zinc. This vital mineral is a significant component of your immune system. Its importance in the body is beyond imagination. You might not be able to taste your food well or even smell all those numerous things around you if it weren't for zinc. Vegetarians mostly have a zinc deficiency, but if you're a meat-eater, you'll probably have no problem with your zinc intake.

Zinc can be found in seafood, meats, and foods that are rich in proteins. Oysters are the best-known source, as they contain more amounts of zinc than any other food.

Add Style To Your Bakery With A Donut Stand

Stepping inside a bakery offers such a great sensory experience.  Customers stand to have their sweet cravings fulfilled along with other sensory needs -- thanks to the smell of freshly-baked bread and the sight of mouthwatering pastries like doughnuts.   

While more commonly linked as a cop snack staple, donuts are highly flexible. You can add your favorite glaze and filling; whether ice cream, nuts, chocolate, candy sprinkles, and jam. Because of variety, special occasions these days use donuts as a supplementary or stand-alone pastry. From simple and intimate get-togethers to grand weddings and birthdays, every occasion gets sweeter with these baked goodies.

Here’s how you can add a visually appealing style to a donut stand for your bakery or any event inside and outside of your shop. But first, let’s find out why style matters in a pastry shop.   

Why Bother With Your Bakery’s Interior?

According to psychology, a store’s interior impacts the way its customers feel and behave. So, there’s every reason for event and bakery stylists to make donut stands more appealing. 

That being said, how you style your bakery can impact how your customers view your pastry products displayed on the counter. You can choose whichever design you want, depending on the image you want your business to portray.   

Below are the most common considerations that you need to highlight when thinking about your bakery’s layout.  

• Cleanliness

Whether your clientele prefers fast food or a five-star restaurant, a shabby place is never ideal for a bakery. That's because no matter how obsessively hygienic your preparation procedures maybe, this will all go to waste if you don’t have the place to show it. If your pastry shop isn’t neat and tidy both inside and out, customers will likely judge your shop as dirty. Besides, there are health codes that you need to abide by, in order to continue operating. 

Thus, your bakery should be as aesthetically pleasing as the food you’re serving. And there’s a multitude of donut stand ideas to be discussed later in this article, so keep on reading.  

• Great Lighting

A strategic light design is a must-have in every food serving shop. The amount and intensity of light can affect our bodies in many ways. For instance, increasing the use of artificial light in the evening can seriously confuse your body’s circadian rhythm, leading to sleep disturbance.   

 

Warm and cold light, which in this case doesn’t refer to the heat it gives off, but rather the light tones can impact us, too. Warm-hued lights are typically yellowish while cool-tones lights lean on the bluish side. The former is said to be ideal for places that want to project a welcoming and intimate setting.  Cooler lights, on the other hand, are believed to enhance productivity. They’re often found in electronic devices and other gadgets that we must get rid of if we want to get some sleep.   

Warm lights with adequate concentration are most ideal for bakeries and restaurants. Too much ‘cold light’ will likely blind your clients. Making it challenging for them to locate the food on their plate.  

• Overall Experience

Great ambiance, impeccable service, and outstanding food form the perfect recipe for a great bakery, or any food store in general. 

Simply put, a great dining and eating experience happens only when all of your senses are stimulated and gratified. The pull and attraction start with how your bakery looks from the outside, so don’t be afraid to play with colors for your design theme. Pink and blue are often chosen as common colors for a bakery.   

Once inside, the bakery should offer a cozy environment where customers can get lost in the smell, taste, and feel of the entire place. Don’t forget to choose the most comfortable seats and tables for your clients to sit on while devouring your dark chocolate-filled donuts and other pastries.        

Make sure to have enough space in the shop to accommodate your clients and make them feel snug.   

Donut Stand and Donut Wall Ideas

Speaking of space-saving techniques, serving your holed buns in donut stands and donut walls isn’t only visually appealing, it’s a gustatory delight and an olfactory-satiating activity.   

Whether it’s made of wood, glass, acrylic, or metal, these donuts stand ideas are perfect for all types of get-togethers. 

• Multi-purpose Holders 

If you want your consumers to have access to donuts in several locations, gather small donuts in cone-shaped paper and place them in strategic locations inside your bakery. 

• Stylish Cupcake Stand  

Who says you can’t put donuts inside a cupcake stand? Whether three or five-tiered, you can stack your donuts in a stylish cupcake stand made from various materials and colors.  

• Glass Donut Stand 

Whether glazed or jelly-filled, arrange your donuts neatly on a glass stand to make them stand out from the rest.   

• D-I-Y Donut Stand

Show your crafty skills by making your own donut tower. Just put together the base and sticks on which to place your donuts on. With this design, you’ll always get a ‘hole in one.’

• Metal Donut Stand     

Place metal hooks to hang your donuts on and let your creativity take over. For instance, you can add a few green leaves of flowers to make it look more fun.   

• Peg Board Donut Wall Stand

Take out a pegboard and paint it in an eye-catching color, preferably in the same color palette as your bakery store. Style it in different themes daily to catch your customers’ attention better. You can even add a catchy message to pique their interest better.       

• Use A Cake Stand  

Like a cupcake stand, you can briefly repurpose your cake stand by nicely stacking your donuts on them.   

• Acrylic Donut Wall Stand  

For a classier look, you can skip a pegboard donut wall stand and use acrylic. Don’t forget to add more colors as acrylic can look too bare.    

• A Sweet Backdrop

If you have enough space in your pastry stand, customize it to accommodate donuts as a backdrop. Make sure you have enough space inside your display stand, though so as not to make your place look too crowded.    

• Donuts On A Lattice 

Have a miniature tabletop-sized lattice made for you to place your donuts on. Make sure you have a variety on display. As with other styles, you can place leaves and flowers for additional colors.   

• A Rustic Reusable Donut Wall Stand 

With enough wood and basic carpentry skills, you can assemble a wooden donut frame that you can actually repurpose later on. Don’t forget to place pegs so that you can place donuts on them. Otherwise, look for hooks that you can place on the wooden frame.

• Use A Cake Base

Sometimes, you only need a cake base to strategically place and arranged fancy donuts. Whether it’s made of wood, plastic, or glass, make sure to up the wow factor by placing some decorations below it. 

  

The Wrap Up

From the concept to the theme, lights, taste, and ambiance; creating an all-encompassing sensory experience should be every bakery owner’s goal. 

Everything starts with aesthetics, so make your shop attractive and clean both inside and outside. But don’t sacrifice beauty over function. Optimize space inside your store, too, so customers can hang out and make them want to come back as often as they want.      

Why You Should Use a Meal Delivery Service

Having nutritious and delicious food is necessary for every person. And yes, our taste buds are created so that we can enjoy the food. But for some people, it’s not always easy to experience delicious cuisine.

These people might be so busy with work that they can’t stand near a burner and cook up a great meal. There might be many other reasons that hold a person back from cooking their food. Whether you are busy with work, school, or family life, not everyone has the time to prepare meals at home.

Fortunately, there is a very viable solution to this problem. You can choose a meal plan delivery and get food at your home anytime you want! Here are some solid reasons for using a meal delivery service:

Save Your Precious Time

Saving your time is the biggest benefit you get when you opt for a meal delivery service. These services help you spend your time on other important tasks rather than cooking food in the kitchen. 

Let’s start with an example. If you follow a strict plan and live all by yourself, you will have to take time out for cooking. You will go to the supermarket, spend time gathering the right ingredients, and will eventually have to get back to cook what you bought. 

All of this is going to take ages. Thankfully, your meal delivery plan can provide you with the food you want at your desired time. 

Save More Money

Buying ingredients and cooking up food is costly. There is a reason why people depend on food chains and only eat fast food, which costs them their health. Remember, healthy food is costly, but it can save you from destroying your life. 

A meal delivery service can provide you with quality food at affordable prices. Such services can afford to provide food on a budget because they cook food on a bigger scale. Preparing meals for hundreds of people is more affordable and can drive prices down. 

Choose Healthy Foods

As mentioned above, the affordable food you can buy nowadays is not healthy at all. You need to put more thought into the meals you consume, ensuring that they include the right nutrients and vitamins. Eating healthy can be very beneficial for your body in the long term.

However, the problem is that cooking healthy food and affording the prices is not for everyone. A meal delivery service helps you overcome this problem. They send you the most healthy and nutritious food out there that you can afford without making a dent in your pocket. Talk about killing two birds with one stone!

Have New Foods

Trying new foods is impossible unless you have the time to buy all the ingredients, have money to afford food items, and are blessed with an endless supply of time to try and cook new foods. New foods charge up your appetite and spice up your palette. They help us rethink the blessings we have on the face of the earth. 

The easiest way to try new foods is to sign up for a meal delivery service. This service can send you all the different and new foods every day that keep you ready for your next meal. 

Focus on What Matters

Food is not everything at the end of the day. You have to look for other important things in your life to do your best. If you are worried about eating healthy or tasty all the time, spending every second in your kitchen, how will you pay your bills and excel in your life? 

The best thing about choosing a meal delivery service is that it can help you focus on your goals. You can save your time by getting prepared food on your table every day without worrying about gathering ingredients and cooking. 

What to Look for in a Home Bar Furniture

Home entertainment means getting a bar where refreshments and delicious food will be served. You don't need to go to a local pub to entertain guests. You can instead give them an aged wine and fruits while catching up with each other.

If you're planning to make a bar that's cozy and inviting, you need to look for a design that will complement the overall décor of your home. It should be comfortable where guests can wander into the kitchen when the food that they are looking for is not available in the bar. Make sure your design is still eye-catching and elegant, possibly with a pop of color from a neon sign or light from a website like Neon Mama to really bring the bar to life. The seats should be high enough, and there should be plenty of shelves for the drinks. 

What to Look For when Designing

1. Cozy and Dark

Dark colors and palettes are ideal for a home bar. You can mimic the ambiance and character of the bar where you frequent. The clubs usually have lights and several comfortable seats from a legitimate home bar furniture website that will give them a great time. Choose recessed lights and install them accordingly. Add some ceiling pendants if you feel like it for a more natural, cozy, and romantic ambiance.

Some of the darker colors may manifest when the room is receiving natural light. This is perfect when the other colors of the surrounding areas are blue, black, or neutral tones. The cozy atmosphere is where you can get into conversations that are meaningful and enjoyable. 

2. Know the Right Appliances to Add

When you're in the process of designing your home bar, it's essential to choose the right furniture and appliance. Decide whether it's ideal for you to get a dry or wet bar. You may want to install a fridge or sink nearby for easier preparation of delicacies. Some add microwaves so they can eat their morning toasts at the bar before they go to work.

Include the costs of electricity, plumbing, and other utilities into the budgeting. Many homeowners may add asymmetrical patterns on the shelves and geometric designs to emphasize their decors. Others may prefer higher stools. The wooden varieties can offer aesthetics and a more chic environment, especially when the bar is near the living area. Know more on how you can throw club parties at home in this link. 

With endless designs available for the ceiling pendants, you can create unique lightings that are more to your tastes. Some showcase their bars with silver and gold hardware, luxury materials, and many textures with pops of colors for accents. The velvet bar stools will never go out of style, and they are easy to clean as well. Two-tiered islands are also more common so that guests can socialize, drink, and eat simultaneously.

3. Eclectic Designs

With the popularity of these areas nowadays, it's not surprising that other people begin to convert their older carriage house into a modern and chic room. The interiors of an old carriage behind a Victorian mansion have undergone a complete transformation that it's unrecognizable from its old appearance.

Some owners decide that recycled bottles are still in, but this doesn't mean that they have to sacrifice style. They were able to turn the bottles into light fixtures and combined them with ceramic tiles for added patterns. The sleek and casual fixture was warmed up by natural wood seats and walnut walls that the creativity resulted in an excellent organic and glamorous space.

While many think that a home's interior should be formal and more serious than the outside, the impact of laid-back and casual spaces shouldn't be totally discounted. In many homes, the bar's aesthetic gets the guest into a playful mood, and these are usually the beginning of fun conversations in eclectic homes.

The wallpaper should complete the look, but you can also add some light fixtures like sun-shaped lamps if you feel like it. Personalized bars often have blackboards as well where guests can write their notes and quotes, and you'll never go wrong with these.

4. Luxury is Always Welcome

Grand and extravagant bars often feel welcoming if this is within your budget. In many homes, the luxurious setting made these areas a centerpiece of the house where the guests go first to have a drink and relax. 

Ceiling pendants and recessed lights can dim the environment, but you can also get an interior designer's help for other ideas. Read more about the pros and cons of recessed lights here: https://www.thespruce.com/recessed-lighting-pros-and-cons-1821552. You can upgrade to the glasses and silverware so that they can match the room's aesthetic ambiance.

When you're still deciding on the room's layout, you need to position the bar in a way that it's not going to be an obstacle. It should follow the rooms' natural flow, and it should be integrated between the dining and living areas so they can be versatile spaces. This way, both rooms' luxurious ambiance can be incorporated into the bar, and everything will look more seamless.

What Are the Different Types of Tequila Available?

Anyone who has tasted tequila can testify to its unique and exciting taste. It is a distilled drink that is produced from fermented blue agave plants. It originates from Mexico and has become a worldwide phenomenon. It is popularly consumed more in Mexico and the United States.

It is a unique liquor and can only be produced in certain regions of Mexico. These cities include Tequila, Jalisco, Nayarit, Guanajuato, Michoacán and Tamaulipas. Those produced elsewhere do not qualify to be regarded as such.

Tequila can be consumed in a variety of ways. This can be straight or neat without adding anything but taken as a shot. Some shots are taken with lime and salt. This is because the salt lessens its burn in the mouth and throat while the lime enhances its flavor.

Some people prefer to enjoy theirs by swirling it around a glass, taking in its aroma and then sipping it. A final way it can be consumed is by adding it as an ingredient in other drinks such as margaritas. You can check out this and more in this article.

Types of Tequila Drinks

Although tequila may be made from the same plant and the same region, they do not all taste the same. They are of different types and each one tastes differently from the others. Here are the five main types available.

Blanco

Blanco has several aliases. It can be referred to as Silver, White, Platinum, or Plata. It is the youngest tequila type and it is made from 100% pure blue Weber agave. Typically, it is freshly distilled and aged for only a few weeks which makes it sweet.

Because Blanco does not spend time in aging, it remains clear and silverish. Some distillers may age it for up to two months for a smoother taste. Blanco is also one of the best for making margaritas.

Joven

Joven is a Spanish word that means “young”. This drink is most times a mixto. A mixto means it is a blend of other drinks often Reposado, Anejo and Silver and other additives. It is golden in color and known by different monikers like Gold, Oro, or Dorado.

Joven gets its color from additives and flavoring agents such as caramel coloring and grain alcohol. If you find a Blanco bottle named Joven, it means is a mixto of some aged tequila with an unaged one.

Reposado

Have you like many asked what is a Reposado? Just so you know, it is a Spanish word that means “rested”. This name is in reference to this drink being aged in wood casks from between two months to one year. A lot of distilleries often age their Reposado in bourbon barrels. This adds bourbon flavors to the final product.

The process of aging Reposado adds some natural golden color and subtle hints of flavors like nuts, coffee and vanilla. This tequila can be enjoyed straight or used in cocktails. It makes margaritas more dynamic and full of flavors. 

Anejo

Anejo means aged. It is a drink that is aged for at least a year or more in oak barrels. What this does is that it loses its agave characteristics, turns amber and takes on the flavor of the barrel. It also results in a rich and smooth drink with hints of caramel and butterscotch.

Anejo can be likened to when tequila has been made to grow and lose its innocence. It is delicious and can be used as a whiskey substitute. The best way to enjoy it is neat or neat with water.

Extra Anejo

These are ultra-aged tequilas. They have been aged for a minimum of three years and are darker. It is mahogany in color with a complex and smooth flavor. They are usually best sipped alone instead of using it as a mix for other drinks.

Which Tequila Type is The Best?

This is based solely on what you prefer and whatever you intend to use it for. It is best to use either a Blanco or a Reposado for making margaritas. Anejo and Extra Anejo may also be used only that they would give your drink a caramel and oaky flavor.

Also, bear in mind that the more it is aged, the more expensive it becomes. This means Anejo and Extra Anejo are generally more expensive than the rest. You can checkout the guide to buying tequila here https://www.simplyrecipes.com/what_tequila_should_you_buy to learn more.

Conclusion

Tequila is one of the best liquors that you can drink. Like most drinks, it is available in different variants based on the age of the drink. The best type to choose is dependent on the drinker but the aged ones seem to taste better.

4 Dishes that the Whole Family is Sure to Love

Making meals for a family is hard, let’s be honest. Not everyone likes the same things, and you may be craving something fancier, while the kids want chicken nuggets. If your family is made up of fussy eaters, then good luck trying to find a meal that will please everyone. Luckily, we’re here to help. We’ll be giving you a few staple dishes that even the fussiest of eaters will enjoy, and that your whole family – young and old – can have together. These are also incredibly easy to adjust according to dietary preferences, and certain elements can be left out if someone in your family doesn’t want to try something new.

Steak

Steaks are a classic dish in most families. Very few people who eat meat don’t like steak. It’s also great for adjusting to each person’s preference, as you can alter the cooking time of each steak to change how the steak is done. There are various ways of making steak, so you can make it several times a month without repeating a meal. While any steak will be a hit, what will really impress your family is if you make them a steak to outdo all other steaks: the Wagyu steak. Wagyu steak is one of the most beloved steaks, and you can even decide on whether you want American Wagyu vs. Japanese Wagyu.

Pasta

Pasta dishes are great. If you add in enough ingredients, you don’t even need to make sides, which means less dishes! Plus, there are so many different kinds of pasta to be found – from the types of pasta, to the sauce, to the key ingredients . . . You can make a different pasta dishes each week and never run out of ideas. We’d recommend sticking to the classic mac ‘n cheese if you want to make everyone happy, but if you’re feeling adventurous, try this baked feta pasta that has been making the rounds on TikTok.

Fish and Chips

If you’re looking for a simple meal that will please young and old, fish and chips is the way to go. Even children who claim that they don’t like fish are unable to resist the crispy golden batter of fried fish. Of course, you can buy frozen fish already in a batter, but if you want to make an impression you can always try one of these basic batters.

Chicken Parmesan

Chicken parmesan is a dish that is so easy to make, but tastes so good that people will think you’ve spent hours slaving away in the kitchen. Chicken parmesan consists of a breaded chicken breast covered with tomato sauce and a cheese of your choice. To make it more individual, you can be modify it by adding different sauces to each family member’s dish, according to what they like best. Chicken parmesan makes a great dinner that will leave the family satisfied and full. To really make it a dinner they’ll ask for again and again, add one of these simple side dishes.

TikTok Feta Pasta Recipe

Many of you who use the TikTok app or even Instagram might have seen the viral recipe that originated in Finland for Feta Pasta. Apparently this recipe became so popular that grocery stores were completely sold out of feta. The basic idea behind the recipe is to start with cherry or grape tomatoes, a block of feta cheese, and seasonings that gets baked, and then pasta is added.  If you search the #fetapasta hashtag you will see thousands of videos showing so many variations. I admit I don't normally hop on the bandwagon with what's popular on TikTok, but I knew I had to try this dish. 

I was a tad nervous about the idea of using an entire block of feta and wondered if it would be overpowering. Good thing I didn't let that stop me, because the flavor was absolutely wonderful. It was tangy, but in the best way! I did check out several recipes so that I could get a better idea of what I wanted to do to make this dish my own. I shared my results on Instagram and received a lot of positive comments. It turned out that not too many people had heard about it, so I thought I was share a step-by-step recipe with pictures to show you how to make it. 

Here are the ingredients you'll need: 

Cherry or grape tomatoes (one pint per block of feta)

A block of  Feta cheese (can use vegan feta)

Fresh garlic (if cloves are huge, cut in half)

Fresh basil

Olive oil

Seasonings I recommend: Sea salt, cracked black pepper, red pepper flakes, and dried herbs like Oregano, Basil, parsley or Italian seasoning

Pasta of your choice (I used mini Farfalle)

Optional: 

fresh spinach

Grilled chicken or shrimp

How to make it

1. Heat your oven to 400°. Start by adding your tomatoes and garlic cloves to a baking dish, then drizzle with olive oil and seasonings. Make sure the tomatoes are well coated. Make a space in the middle of the baking dish to place your block of feta cheese. Drizzle more olive oil and add more seasoning. 

2. Once the oven has come to temperature, place your tomatoes and feta in oven and bake for 30 minutes. If want the tomatoes and cheese to get a little brown, you can broil on high in the last few minutes or turn on the convection feature if you have that option. Cook your pasta in well-salted water while this step in being done, and set aside one cup of the cooked pasta water. 

3. Take a large fork or spoon to lightly smash the tomatoes and mix it with the feta. Make sure to smash up your garlic cloves first so you don't forget, otherwise you'll have huge chunks.  

4. Now add your fresh basil and spinach. 

5. It's time to add your pasta and gradually add the pasta water depending on how saucy you want it to be. The pasta will absorb the liquid so I added the whole cup. I promise it won't be watery. 

6. Top with grilled chicken or shrimp and enjoy! 

Tips and recommendations: 

• Do not skip the fresh basil or red pepper flakes. Both of them add so much flavor! 
• If you can't get a block of feta cheese, crumbles will work just as well. Add it in the middle of the baking dish the best you can. You might need a larger size container, so keep that in mind. 
• If you don't like feta cheese, you can use goat cheese or Boursin 
• If you are making a larger batch, you can double the ingredients. Be sure to use a large enough baking dish to give enough space to add your pasta. 
• I highly recommend reserving some of the pasta water to keep your pasta from being too dry. Do this by using a glass measuring cup or any heat-proof cup and scoop out some of the water from the cooked pasta before draining. You can add as much or as little as you like. 

Check out these other popular recipes: 

Mashed Sweet Potatoes Side Dish

Air Fryer Chicken Thighs

Greek Pasta Salad

5 Strategies for Controlling Food Portions

At the end of a long day, it can be difficult to come home and avoid snacking too much or overeating at dinner. Especially when your stomach is growling, it becomes less and less clear what is a healthy portion. Consider a few tips that may help you to adjust your meals and snacks to the right amount for you and your health. 

1. Consult Your Doctor

Before making any major adjustments to your diet, it is wise to consult a medical professional. Altering your diet substantially all of a sudden could lead to other health issues, such as nutritional deficiencies. Further, your doctor may have alternate strategies for how you can control your weight or portion sizes, such as a gastric band. 

2. Meal Prep

A great way to eat healthy, filling meals in the right amounts is to make your meals ahead of time and to package them up separately. For instance, you could cook a large pot of soup on your day off of work and then split it up into the appropriate number of sealed containers. Not only will this save you time and money throughout the week, but it will also make it easier to stick to the original portion you decided upon. 

3. Purchase Individually Packaged Snacks

You may also find it helpful to look for snacks that are already divided into individual portions. Snack items are particularly hard to eat in moderation as many people snack while they are focusing on something else, making it difficult to keep track of how much you have eaten. Consider buying individual portions of things like nuts and dried fruit, for instance. These are easy to pack in your bag for work and provide all of the nutrition information you may use to monitor your food intake. If you find that this strategy is too expensive, you could consider buying snacks in bulk and then portioning them out into reusable containers at home.

4. Grab a Plate or Bowl

Similarly, avoid eating directly out of larger containers of food. This includes both meal and snack items. For example, consider filling up your plate of food while in the kitchen rather than serving things up family style. Additionally, consider pouring out a serving of chips or crackers rather than eating them out of the bag. Both of these strategies make it easier to keep track of how much you are eating and reduce the temptation to finish off the container.

5. Make Mealtime Matter

A final tip to consider when trying to control portion sizes is to change the way you approach mealtimes. Trying to finish a meal as quickly as possible may lead to eating so fast that you don't really feel full once you are finished. Engaging in conversations with friends and family while you eat is a great way to change your focus to relationships and to slow down your eating.

Overeating is such an easy habit to fall into, especially if you are stressed, tired, bored or attending social gatherings. Even so, with a few changes to your weekly routine, you may be able to control your portion sizes without leaving your stomach growling.

Protein Sources for A Healthy Vegetarian Lifestyle

Are you considering moving toward a vegetarian lifestyle? If so, check out these helpful tips on how to incorporate more protein in your diet. 

Since meat and dairy products are the richest sources of protein, non-vegetarians can afford not to monitor their protein intake rigorously. However, if you’re a vegetarian, making sure you’re getting the right amount of daily protein is crucial to your health and well-being. Because protein is a critical nutrient without which you cannot stay healthy and active, you need to plan your diet around it. 

Here is a list of protein sources to include in your nutrition plan so you can maintain a healthy lifestyle. 

Soybeans 

No doubt, soybeans are the best protein source you can find as a vegetarian. Most importantly, soybeans are considered a whole protein source because they contain all nine essential amino acids that the body needs. Because meat products provide complete protein whereas most plants provide incomplete protein, soybeans are an excellent replacement for meat. Learn more about Sustainable Soy to get the whole range of health benefits from this essential plant. Besides tofu or tempeh, you can incorporate soybeans into a wide variety of delicious vegetarian recipes. 

Lentils

Made up of 25% protein, lentils are an excellent protein source and meat alternative. Although today these highly-nutritious and inexpensive legumes are often neglected, lentils were considered in the past the equivalent of a superfood, in many cultures around the world. Besides containing a high amount of protein, lentils are packed with other nutrients, including magnesium, potassium, zinc, B vitamins, and iron. Lentils are also very versatile when cooked so you can include them easily in your diet. From lentil soup to salads, there’s a wide variety of choices. 

Chickpeas & Beans

Most varieties of beans contain high amounts of protein. This includes chickpeas, which are also known as garbanzo beans. Whether you prefer kidney, pinto, or black beans, you can get at least 15 grams of protein from each cooked cup.  In addition, beans contain iron, fiber, potassium, and several other crucial nutrients. A diet rich in chickpeas and beans not only can help you keep your protein intake at an optimal level, but can also bring you many health benefits such as low cholesterol, balanced blood sugar level, and reduced belly fat. 

Hemp seeds 

Although soybeans and legumes are known for being great protein sources, few people know about hemp seeds. Not only that hemp seeds provide whole protein, but they also contain 50% more protein than the popular flax seeds and chia seeds. They’re also a source of omega-3 and omega-6 fatty acids, iron, zinc, calcium, and magnesium. You can add hemp seeds to your salad, oatmeal, or daily smoothie, but you can also include it as an primary ingredient in granola bars or vegetarian desserts. 

Being a vegetarian doesn’t require a compromise in nutrition quality, as some people wrongly assume. There are plenty of high-protein vegetarian foods and ingredients you can add to your diet that will help you maintain excellent health. The only thing to remember is to diversify your diet to include a variety of protein sources since most plants don’t provide whole protein. 

4 Ways That Dark Chocolate Benefits Your Health

One of the most decadent and appreciated treats on the planet, chocolate is available in white, milk, and dark varieties. Although which chocolate you prefer indulging in when you eye the Chocolate Display Cases is a personal choice, dark chocolate is definitely the variety with the most health benefits. Next time you have the urge to eat a piece of chocolate, reach for the dark variety, and leave the guilt behind.

1. Promotes Heart Health

One of the most touted benefits of dark chocolate for your body is its ability to improve your cardiovascular health. Studies have shown that individuals who consume it on a regular basis have less of a risk of developing heart disease and stroke. Researchers attribute this finding to the flavonoids found in dark chocolate, which help the body produce nitric oxide. In turn, blood vessels relax and your blood pressure lowers.  

2. Beneficial for Your Brain

Studies have also shown that eating large amounts of dark chocolate is beneficial to your brain. This is due to the fact that chocolate stimulates pleasure and reward centers in the brain, which lessens stress and betters your mood. Brain health improvements were also found to be due to the presence of flavonoids found in it.

3. Reduces Risk of Diabetes

Although eating chocolate doesn’t sound like the best way to prevent diabetes, studies have shown that eating small amounts of dark chocolate each day has the ability to improve the way that glucose is metabolized by the body. In a 2017 study, the flavonoids in dark chocolate were shown to lower oxidative stress, which is believed to be the main cause of insulin resistance. When insulin sensitivity is improved, the risk of you getting diabetes is lessened.

4. Good for Your Skin

Dark chocolate is packed full of vitamins and minerals, such as copper, iron, and magnesium. It also contains manganese, which helps the body produce collagen, a protein that keeps your skin from aging prematurely. The calcium found in dark chocolate is important for healthy skin repair and renewal, and its high antioxidant content works to protect your skin against free radicals.

You may be wondering if all dark chocolate is created equal. If you are looking to reap its health benefits, the optimal cacao percentage you should look for on the label is 70% or higher. The higher the percentage of cacao, the more nutrients and antioxidants it contains.

Working In a Grocery Store

From the outside looking in, working in a grocery store seems like a pretty simple job. Stocking shelves or icing cake all day may even look easier than your high-pressure job, but this career comes with its own struggles. Being an employee in a grocery store isn't all stocking shelves and cleaning food display cases; it's a lot of hard work and requires superb customer service skills. If you're thinking about joining the team at your local grocery store, there are a few things you should know and consider before applying for a position. 

Schedule

The most important thing to accept if you're going into the grocery business is that you won't have control over your schedule. Most employees are able to get a somewhat stable schedule, but it can change at a moment's notice based on the store's or your department's needs. Additionally, don't bet on having weekends off. Weekends are the busiest times for grocery stores and often require all hands on deck, so if you aren't available to work on Saturdays and Sundays, it might be a problem. The holidays are another big push for grocery stores and usually require all staff to work as much as possible. This means long hours, weekends, nights, and early mornings to keep the store running. Some stores even refuse to let employees take time off during holidays, so prepared for that discussion if you're trying to plan a holiday vacation.

Attitude

A calm, collected employee is the gold standard in grocery stores. Things can get hectic quick; you might spill heavy cream all over the bakery floor while a customer is yelling about a messed up order and your frustrated coworker keeps shooting you "can you believe this?" eyes. That's a lot to handle at once! Staying calm under pressure will help you to navigate the many stressful situations that can pop up when you work in customer service and with various raw materials. It's also important to remain positive and helpful because you're the face of the store with the customers. They'll come to you with questions, concerns, and problems, and you'll need to handle them respectfully and completely while reassuring the customer. If you're not a people person, working in this industry probably isn't the best fit for you.

Grocery store jobs may seem easy and care free, but they can be very stressful and require a certain kind of person to thrive.

Benefits of Shopping at an Online Italian Grocery Store

There is something special about Italian food. While there are many foods from around the world that are delicious to eat, there is just something about Italian food. Perhaps it is the love and passion that goes into making the food that makes the flavors burst in your mouth. Every bite makes you feel like you have been wrapped in love and warmth. Not everyone was blessed with an Italian grandmother to feed us, but that does not mean we cannot get the best food available. This is when an Italian grocery store can be the best thing ever. Not only do you have access to an Italian grocery store, but you can order online. As if you have not been convinced already, here are some more benefits to ordering Italian food online.

You can get all of your favorite foods and spices delivered directly to your door. You never have to leave the comfort of your home to get all the items to make your favorite Italian dish. There may be items and spices that you just cannot find at your local grocery store. Ordering online allows you to have access to all of your favorites quickly and easily. Another obvious benefit is you do not have to stand in long lines to purchase your items. Many Italian grocery stores are small or packed full of amazing items and you want to see them all, but so does everyone else. When you order online, you do not have to compete with anyone else looking at the same items. You do not have to get jostled or feel rushed while browsing. You can take all the time you want.

While there are many items that catch your eye while walking through the store, you probably do not need most of them. Something about being in the store will entice to make that impulse buy. Not to say that it cannot happen online, but the chances decrease when you are online. You do not have to walk through the check out area with all of those chocolates or something else that tempts you. When shopping online, you are more likely to stick to your list. Since you do not feel rushed you are less likely to may an impulsive decision because you can take all the time you want to think about it. You are able to shop anytime you want, even if it is the middle of the night. You are not subject to the hours that the store is open. 

6 Tips to Help You Start Your Owning Catering Business

Starting your own catering business can be a great choice that can help you be on your way to becoming a successful entrepreneur. On top of this, you get the opportunity to work from home and establish an outstanding work-life balance.

In this article, we are going to talk about six tips to help you get started! Sound interesting? Then keep on reading!

Choose a catering style

The very first step in starting a catering company is to choose a particular style. For example, you might think about focusing on business events, weddings, or funeral wakes. You also can decide what style of food you will be making. While some caterers offer both sweet and savory options, others offer grazing platters or desserts only.

Design a menu

Once you’ve got an idea of what type of catering services you will be offering, you can then move on to designing a menu. This is the tricky part, as you want to be able to serve great food, easily and quickly. You have to remember that you will be serving multiple guests, so you need to be able to do most of the preparation in advance. Check out these tips for planning a menu for more inspiration and advice.

Sort out the paperwork 

Just like any other business, there is always going to be paperwork to sort out before you can operate. Permits, licenses, and tax forms all need to be completed before you can start serving your clients. It may be irritating, but it’s better to get it sorted out first to avoid issues further on down the track.

Source your ingredients

Once you’ve got a menu established, you can also start sourcing your ingredients. In order to save money, try shopping at local markets. You might even look at finding a distributor. You can get chicken meat by poultryeu.eu and even find fresh fruit and veg wholesalers to make your overall ingredient costs much more affordable.

Purchase the necessary equipment 

Just like the ingredients, there is also going to be equipment that you need before starting your catering business. You will need to invest in catering delivery bags to transport food. From platters, cooking gadgets, and cutlery, there is certainly a lot to think about. Try searching for items that you can buy in bulk, and don’t forget to check out garage sales and thrift stores. You never know what you might find!

Advertise

Lastly, once all that is in order, you can now move on to advertising your business! Get creative with different methods, such as social media, print, and radio advertising. There are many different options, but make sure you stick to a budget so that you don’t go overboard. Check out these inexpensive ways to advertise your small business if you are a bit strapped for cash!

And that’s it! These were six different tips to start your own catering business. You’ll have everything ready in no time and be on your way to establishing a successful company out of your own home. Good luck!

Reasons To Try Online Grocery Shopping

In the world today, everything moves a mile a minute. It's like the universe is on hyperdrive, and humans are along for the ride. With all the world's responsibilities, sometimes it feels like there isn't enough time in the day. Shopping online for clothes and other household items saves time, but you could save even more time by shopping for your groceries online, too. It may sound scary to think about someone picking out your produce, but there are many added benefits to visiting Good Market and giving online grocery shopping a try.

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1. No more struggles with kids. 

What should be an in-and-out trip can end up feeling like a marathon when you have to bring your kids to the store. They want to try everything and are mesmerized by the simplest snacks. To make it worse, it's so hard to say no when they see something they want, even if you had no intention of buying the item. Online grocery shopping takes away the ticking time bomb of how your kids may respond during a grocery store visit. You can spend time with them doing activities they actually enjoy and still come home to fresh food everyone loves.

2. No more frustration. 

Don't you hate it when you walk into the grocery store, and it's totally redone? Now, the milk is where the meat should be, and you're all turned around trying to check the items off your list. Instead of getting caught off guard with store renovations or struggling severely to find the one item you need for your cheesy potatoes, online shopping takes away this added stress. The people who work at the store know where everything is and can get every item you need, without making you tenser. Leave it to the experts, and you'll end with everything you ordered and none of the frustration.

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3. No more impulse buying. 

Standing in line waiting to check out is probably the worst part of shopping because you end up with 10 more items than you intended. Whether it's the chocolate bar or tabloid magazine, impulse buying is a serious issue. These extra purchases add up and can cost you a lot of money in the long run. However, when you order your list online, there's no temptation to buy what you don't need. Your wallet will thank you.

Trying something new can be scary, but it may lead you to something you never knew you needed. Online grocery shopping will give you more freedom to enjoy the things you love and multiply your valuable time.

Delicious Mashed Sweet Potatoes Side Dish Recipe

Are you a fan of sweet potatoes? They have been a family favorite in my home for decades. My husband and kids love the classic Southern style candied yams, while I prefer a them baked or as a mashed sweet potato side dish. One of our favorite steakhouses makes a delectable sweet potato casserole. While I do love it, the topping adds so much extra sugar that can be a bit too much.

I have experimented with sweet potatoes and finally came up with the winning combination that makes for a delicious side dish. I like serving mashed sweet potatoes with pretty much any protein and some steamed or sauteed veggies. I used to bake the sweet potatoes in the oven, but it takes way too long and heats my kitchen up a lot, especially during the warmer months. Now I use my electric pressure cooker which takes about one third of the time to bake them to perfection.

The first step is choosing sweet potatoes that are very close to the same size and thickness. This ensures that they will all cook through properly. Trust me, I've used different sizes before and it was a disaster! I recommend going with smaller, slimmer potatoes if they are available. It might all be in my head, but I find them to have a smoother texture and a sweeter taste.

Mashed Sweet Potatoes Side Dish Recipe

Ingredients: 

4 small to medium size sweet potatoes

3 tbsp salted butter

1/4 cup light brown sugar

1/8-1/4 cup maple syrup

pinch of salt

Preparation: 

Rinse off sweet potatoes with cold water and dry with paper towels. Pierce whole sweet potatoes with a fork in multiple places. Pour 1 1/4 cup water in the bottom of your pressure cooker. Place rack on the bottom. Place whole sweet potatoes on rack as evenly as you can. Set pressure cooker on low setting for 14 minutes. I use a Cuisinart 6-qt pressure cooker, so you might have to check your instruction manual for the brand you have. 

Let sweet potatoes sit for 5 minutes when the cooking process ends, then release the remaining pressure. Place potatoes on a plate and carefully remove the skin and place in a large bowl. Mash the sweet potatoes and add the butter, brown sugar, maple syrup and salt. Give it a taste to see if you need to add any additional brown sugar or syrup if needed. 

Transfer sweet potatoes to a oven-proof baking dish. Add several tiny pieces of butter on top of potatoes (optional) and microwave for 5 minutes or bake in a preheated 350 degree oven for 20 minutes. Serve with your favorite fish, chicken or beef dish. Enjoy! 

This sweet potato dish is so creamy and delicious! You can make it as sweet as you like. If you aren't a fan of maple syrup, you can omit it and add a little bit of cinnamon and some vanilla extract. 

Our favorite main dishes we enjoy pairing with these mashed sweet potatoes are meatloaf, salmon, air fried chicken thighs and ribeye steaks. We also love to serve it at holiday dinners along with this mac and cheese recipe. 

If you are a sweet potato lover, you will definitely enjoy this recipe. If you decide to give it a try, drop me a line and let me know what you thought of it. Thank you so much for stopping by today! 

Alaskan Cod In A Creamy Lemon Butter Sauce (Recipe)

Do you feel like you are forever stuck in the rut of figuring out what to cook? It seems like many of us have the exact same menu that rotates week-to-week. I am always up for trying something different for dinner. I am happy to be partnered with Sitka Salmon Shares to show you what's been cookin' in my kitchen. 

A little background on Sitka Salmon Shares: 

• Wild: Wild-caught from the pristine waters of Southeast Alaska and the North Pacific
• Sustainable: Harvested using hook-and-line methods to minimize negative ecological impact
• Traceable: Our relationships ensure that your fish is traceable to the boats of our fishermen-owners and trusted community partners
• Fishermen-centered: Individually caught by one of our fisherman-owners or partner fishermen (who we hope are on their way to ownership!). Fishermen ownership makes us distinct from our competition and creates a more just system that values hard work, high-quality fish and low-impact harvesting methods.
• Just: Our fishermen receive an average of 20-30% more for their harvest, which can equate to $10,000 extra income in a given season
• Premium: Blast-frozen at the peak of freshness to ensure the highest quality, guaranteed
• Convenient: Home delivered directly to your door, with recipes and a newsletter about the fishermen who caught that month’s share
• Conscious: Carbon offsets purchased and 1% of revenue donated to efforts promoting small-scale fisheries and conservation in Alaska.  

The April share box was Wild Alaskan Pacific Cod. The box was completely full of blast-frozen cod just waiting to be cooked. This has been a life-saver since meats are harder to come by these days. Plus, fish is healthier overall anyway. Cod has always been a tricky fish for me, so I knew I had to find a way to cook it so it would not be dry and tough. 

I poked around on Pinterest looking for some inspiration. I decided on baking the cod in a creamy lemon butter sauce. I used this recipe as a guide, but made a few alterations to suit my family's taste. 

Alaskan Cod in a Creamy Lemon Butter Sauce

Ingredients:

2 lbs Cod filets cut into smaller portions

4 tbsp unsalted butter

1/3 cup heavy whipping cream

2 cloves of finely minced garlic

1 tbsp Dijon mustard

2 tbsp lemon juice

Salt & pepper

Creole or seafood seasoning (optional)

finely chopped red onion (optional)

How to cook the fish:

1. Heat oven 390°. Arrange the fish filets in a baking dish and season with salt, pepper, and Creole or seafood seasoning. Sprinkle red onion on top of fish. 

2. Melt butter and add mustard, garlic, lemon juice, cream, and a little salt and pepper. Pour over fish, and bake for 12-15 minutes (based on thickness of filets) until cooked through. Garnish with chopped parsley and lemon slices. 

3. Serve with desired sides such as rice pilaf, mashed potatoes, broccoli or asparagus. Enjoy!

Note: If sauce is too thin, you can transfer sauce into a small saucepan and simmer for a few minutes to thicken. 

This was one very delicious dish! Even my picky 12-year-old devoured it. The fish had such a nice firm texture. It flaked beautifully and was not dry at all. This entree has already been requested again. Good thing we received so much fish in this share! 

How does Sitka Salmon Shares work? 

Community Supported Fishery (CSF) members purchase their very own "shares" of their harvest. Similar to preorders or vegetable shares ordered through your favorite CSA, these purchases determine how much fish their fishermen catch! After that, CSF members receive a monthly home seafood delivery - their "share" - of their wild Alaskan catch, ranging 4.5-5lbs per month and ranging 3-9 months during the CSF season (April thru December). Prices range from $18 to $28 per pound, depending on the species you choose and the quantity you buy. Shipping is also FREE, which is a plus! 

Right now, Mom Files readers can get $25 off any share except for the Taste of Fall share, using our affiliate code: MomFiles. Your share will be well packaged to stay completely frozen for several hours after the delivery is made. Shares start as low as $109 per month. If that seems like a lot to you, I assure you that it's well worth it. What you get in your local grocery store can't compare to the quality you get from Sitka Salmon Shares. The salmon we had a few months back was the best we ever tasted hands down!  It's a great feeling knowing that your monthly shares helps keep small fisherman in business. Here is the delivery schedule for upcoming shares. Just enter your zip code.

We hope you will give Sitka Salmon Shares a try. Please stay safe and healthy, and thank you for stopping by today!