Fail-proof Roasted Veggies 🥕

Fail-proof Roasted Veggies 🥕

Hey fam 😊

Hope you’re loving summer, wherever your summer might have landed you!

If there’s one summer meal must-have, it’s grilled fish. Or grilled chicken wings. Or, grilled anything. If there’s two – oven-roasted veggies are going on at the same time.


I’d like to let you in on the secret to perfect roasted veggies, because I feel like it’s a complete game-changer. If you already know about this, you know exactly what I mean. And once you’ve got a method you like, it’s easier to want to try different veggies and easily bring a lot more variety to your plate.

Who ever thought asparagus could look so tempting? 👀


Ok. Here’s the classic “recipe” –

🥒🥕🌽🥔🍠🍆🌶

You’ll need:

  • An oven
  • A baking sheet, or pan of any kind
  • A spatula
  • Olive oil
  • Salt
  • Veggies (carrots, potatoes, sweet potatoes asparagus, broccoli, etc.)
  • Other spices/parmesan (optional)

Start by preheating your oven to “bake” around 375 F, or a little hotter for potatoes. Maybe 425. You’ll figure out what works best for your oven/each veggie pretty quickly, but you can always cook longer or less depending on how toasty you want them to look!

Wash up your veggies if they’re fresh – use a scrubber to get all that dirt off 😝

(This works great with frozen veggies as well! Just pour them right outta the bag onto the pan.)

If you’re using potatoes or something bigger like that, you can chop them into thin strips, little wedges, chunks, “fries” – whatever!

The fun part- drizzle a little olive oil all over your pan of veggies. About a tablespoon for a decent-sized tray, or just enough to lightly coat the veggies.

The good fats in olive oil help us absorb more of the vitamins and minerals in veggies, so it’s a win-win for taste and nutrition.

Then, hit em with a few pinches of salt. Sea salt, pink salt, whatever! You can add other spices if you have some you really like. If you’re roasting sweet potatoes or butternut squash, you could skip the salt and add cinnamon. But they’re good salted too!

P.S. – If you’re watching your sodium, either a) measure the total amount of salt you use and make sure you don’t consume more of a serving than you need, or b) substitute other spices or one of Mrs. Dash’s salt-free seasonings. Or skip it all together, because just the olive oil will make these pretty darn good.

Once you get ready, stick your pan in the oven! You should do this about 1 hour before you wanna eat.

Cook 25-30 minutes, pull the tray out (with hot pads!), flip all the veggies over with a spatula, and cook 25-30 more.

If you wanna add some Parmesan, pull the tray out again with 10-15 minutes to go and sprinkle some on. This is especially great on green veggies like asparagus or broccoli! 😊

And after about an hour, here’s your final product!


Veggies should be crisp and lightly browned. YUM 👅

Temperature, time, etc. are totally modifiable to suit different ovens, vegetables, and tastes – but this should be a good outline to cooking veggies well. It’s hard to mess up – and if you turn the oven light on, set a timer, and stay nearby, you’re not likely to!

It’s also a nice method because you can put these in, forget about them until your timer goes off and it’s time to flip, and use that time to get the rest of your meal ready. Or, if you have some chicken or something already cooked, you can roast these and keep studying or cleaning or whatever, heat up the other stuff in the good old ‘wave, and you’ve got a super low-maintenance but awesome dinner.

This method has also been known to win over even the pickiest of veggie eaters, because it makes them taste super crispy like french fries 🍟

Hope you love ’em!

If you have (or find) a favorite roasted veggie or a favorite spice to add, let us know in the comments below!

xoxo 😘 Stay bright!

Rae

Image

M-day 💕

I hope you all had a great Mother’s Day 🙂 Ours was perfect. We started off the day making some “real deal” chocolate chip waffles with bacon, and ended with seeing our grandparents, picking up my sister from dance rehearsal, and scarfing down some amazing grilled shrimp that I was too hungry to consider taking a picture of.

waffle with bacon
Real whipped cream + toasted coconut + berries 🙂 And some special cold brew coffee with almond milk!

One day or one weekend to celebrate moms is absolutely not enough, because they are the reason all of our lives are possible. On top of that, they do so much thankless work. Thank them for everything you can think of, because there is always more that goes on behind the scenes.

That being said, we ought to just be able to give moms a rest day, but I know mine always ends up working, even on Mother’s Day. Laundry is still running, and Mom is still full-throttle getting us ready for the week ahead. She’s superhuman.

However, it is possible to incorporate restfulness into even the busiest of days. Whether it’s a yoga session, enjoying a good meal, watching a little TV, or just going to bed early, rest is important to your mental health. We weren’t created to run 24/7, and many moms (like mine) have figured this out.

You’ve probably heard it before, but if you want to be present for others, you need to take care of you. Why not take initiative and incorporate planned rest into your life? In my experience, if you try to be “on” all the time, you’re going to crash. Give yourself the satisfaction of taking breaks, on your own terms.

beach1

May is Mental Health Awareness Month, probably because they thought the M’s would be cute. May is actually a really good time to think about it, though, because for many of us the school year is coming to a close. Things get really busy, and then they just drop off. If you’re in the busy phase, it’s a great time to consider how you can improve your performance by keeping your mental health strong. If you’ve made it through, congratulations! Allow yourself to relax, and definitely consider de-stressors that you can incorporate into your life when it winds back up again. If life is calm for you, considering your mental health can boost your happiness, help you to care more for others, and just overall make you whole and healthy.

Many say that mental health is just as important as physical health – and I agree. You might work your tail off for a performance, or to look good for an event… but when you get there, can you enjoy it? In our everyday quest to keep our bodies healthy, if we stress ourselves out, we will not succeed. We might make the grade, reach our body goals, or lower our cholesterol, but we are not fully healthy or successful if we are not mentally healthy. Mental health will determine the overall quality of your life. Everything you experience is processed in your brain… the way you interpret life is ultimately what matters.

GPA 3.69

It’s not just a concept – physical proof of the negative effects of poorly managed stress on the body includes elevated cortisol – a stress hormone that is naturally elevated when we stress the body. Cortisol isn’t all bad – levels go up when we work out hard. It’s essential for performance, but if elevated all day long, it can negatively influence fat storage (more around the middle), among other negative effects. A workout only temporarily spikes cortisol, but not getting enough sleep or being under constant stress can result in chronically high cortisol levels. Additionally, stress itself has been linked to an increase in heart disease! You can do all the healthy things, but if you don’t live life with moderation and allow yourself rest, you could seriously impact your physical health.

Exercise, though it temporarily stresses the body, is good for your mental health because it releases other “feel-good” hormones, like serotonin. Encouraging, not forcing, the body to move will give us the best results. I don’t mean stop if running or lifting is hard- challenge yourself, but don’t work beyond sense. Don’t push exercise to the max if you are feeling drained. Work with your body, not against it.

Being mindful with exercise ties right in with one of my favorite things in the world – mindful eating. Learning to listen to my body’s true needs when it comes to food has been one of the best changes I could ever have made in my life. God gave us hunger and fullness cues, and emotions, for a reason- and it’s our job to listen and nourish ourselves well.

A healthy and varied diet full of good fats, lean protein, whole grains, and colorful fruits and veggies can really make you feel and look your best. And the body is happy. However, food was also meant for celebration! Though I do feel rejuvenated after eating most days, there’s something fulfilling about enjoying a special meal with family. Though my healthiest breakfasts might contain more antioxidants than chocolate chip waffles, those waffles we had yesterday had their own sort of benefit. Happiness, letting go, not caring that they’re full fat and full sugar. Letting yourself enjoy a total splurge is good for the mental state.

The thing is, we don’t have to deserve good food. We don’t deserve anything in life. It’s all a gift. Our bodies are a gift, too.

I have also found that good old fashioned dessert loses its luster if you start feeling “entitled” to it. What’s there to celebrate is you eat this way every day? I say, enjoy healthy food most of the time, and fearlessly indulge when your body needs it. You don’t have to have cake on every occasion, but you should certainly have cake in your life. Or ice cream. Or whatever you love. Structure and groundedness in your diet are good. Making treats healthier is good. But chocolate chip waffle mix from William’s Sonoma is good, too.

And don’t call it a cheat meal. Call it living your life.

To close, here are some of my favorite ways to keep my mind healthy and happy –

  1. Going to bed early
  2. Yoga
  3. Taking walks
  4. Drinking hot tea ☕️
  5. Hammocking
  6. Crossfit
  7. Watching the sun rise
  8. Reading my bible
  9. Relaxing with friends/ family
  10. Bubble baths 🛀🏼

These are just examples, and I encourage you to find your own ways to incorporate rest and healthy movement into your lives on a daily basis. Your mind, body, and family will all thank you!

view

Be well,

Rae

Love Day & Love Tea

Love Day & Love Tea

Valentine’s Day is absolutely one of my favorite holidays. It’s right up there with Christmas and Thanksgiving, and I love it because it has all my favorite things…

#1: Love

#2: Pink

#3: Pretty things like flowers & jewelry

#4: Yummy treats

I know this day isn’t supposed to be fun for single girls – who do we have to celebrate? Ironically, I love Valentine’s just as much when I’m not dating someone. Maybe more. It’s a great chance to consider the love we have in our lives and cultivate more. My family means so much to me, and I can’t wait to see and celebrate with them this weekend! My friends are really amazing too, and it was so nice to spend my senior Valentine’s Day in Troy with them.

This year I felt really spirited and wanted to make some valentines for my girls’ team. I’ve recently been crazy about the Pukka “love” tea that I got from my first trip to Publix. I decided buy another box and make these somewhat “grown-up” Valentine’s cards!

And of course, I had to drink some myself while I was working on these!

Pukka love tea hot chamomile rose
Yummmmm.

This tea is a blend of organic rose, chamomile, and lavender. It’s caffeine free and ethically -sourced, so it shows some love to you, and the earth. Hot tea is great for calming nerves and relaxing the mind, and it’s also a great alternative to sugar-filled drinks. Even if you add a tablespoon of honey or a dash of cream, it’s still a great, light, waistline-friendly choice.

I just tied each bag with some pink tulle and cut heart-shaped pink notes to slide in the back. They read “You are beau-tea-ful!” (Caption credits: Mikayla Hodges)

The girls thought these were really cute, and they loved the tea too. It’s easy to get into a rut of thinking that every holiday has to be about sweets and candy. They have their place, but come on – we can have fun and be sweet without chocolate.

Check out my Valentine’s breakfast!

egg toast valentine breakfast healthy
Open-faced egg sandwich on whole grain heart-shaped bread, topped with strawberry all-fruit spread.

This was soooo good with a cup of hazelnut coffee with coconut-milk creamer (in my smiley mug, of course)!

I hope your Valentine’s Day was beautiful – and remember, fresh and healthy can be just as delicious as rich and decadent. I make room for a little of both.

Stay lovely!

Rae