Weekly Challenge

Try adding fresh herbs or spices that you wouldn’t normally use to 3 different dishes you prepare this week.  Complete the Discussion Questions attached below.

NOW SHARE YOUR PROGRESS IN THE HOMEMADE MEMBERS’ FACEBOOK GROUP BY ANSWERING THESE QUESTIONS:

1. How did you do with the Cooked Grains challenge last week? Post your pics in our Facebook Group!

Which grains did you cook? Did you have success in making your grains light, fluffy and chewy? Were you inspired to try any new grains dishes this week or in the future? You can share your cooking photos in our FB Group.

2. Which lifestyle factors impact the most on your healthy eating goals? Comment on 2 Members’ responses in the FB Group who have trouble with something you’re strong at – and share your tips! Learning from each other is SO powerful!

Which of the following are you doing well and which could be improved a little (or a lot!): Sleep, Exercise, Stress, Alcohol, Peer / Community Influence? For those you are strong at, please share with the group how you do it to help them? For those that you need to improve share one specific change or action you can take to improve today – make it realistic, small & sustainable.

BONUS CHALLENGE: Identify 1 favorite treat food that you absolutely love, and then schedule a day to go out and enjoy a single serving of the very best you can find (perhaps with a friend or family member?).  Enjoy it fully & mindfully, with no guilt.  Make it a weekly occasion!  Meanwhile, identify 3 things you eat or graze on out of habit (eg. cereal in front of the TV, crackers at work, etc) and see if you can cut them out.  You will notice that you don’t really miss them or feel deprived because you still get to enjoy your favorite treat.

BUILD ON IT: Continue to enjoy Homemade Smoothies, Homemade Breakfasts & Homemade Salads as much as you can.  Continue to use your oven, searing, cooked grains & flavor combining principles in your cooking each week. And continue Listening to your Body – it is a practice that improves with time, you will see!

TIPS FOR SUCCESS

• This Week’s Challenge will not add to your weekly time spent on meal preparation, because you will be adding the herbs & spices to the meals you already prepare.  Examples:
  • Cinnamon in your smoothies or oatmeal
  • Cracked pepper & chilli flakes on your eggs
  • Fresh torn basil or parsley in your salads or sandwiches
  • Rosemary, sage or thyme on roasted items
  • Cumin & curry powder in soups with a cilantro garnish.
• Buy 2-3 varieties of fresh herbs when you go to the Grocery Store.  Keep your herbs & spices easy to reach and in view so you don’t forget to add them while cooking this week and in future. 
• As a general guide, add fresh herbs to raw meals or after cooked foods are removed from heat to maximize their aroma, flavors and health benefits.  Dried herbs can be added early in the cooking process as their flavors develop with cooking.
• As a very rough rule, you can add a handful of leafy herbs (basil, cilantro, parsley) to your meals, a tablespoon of other fresh herbs (thyme, rosemary, sage) and a quarter to half teaspoon of spices (paprika, cumin, pepper, chilli). 
• Herbs & spices have powerful health properties & are rich in antioxidants and have been used by millennia for preventing & treating diseases.  They also add depth, complexity, delicious flavors and aromas to your cooking. So enjoy!  

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