Tag Archives: Roanoke

Bella Finds: Supernatural Kitchen!

Spring and Easter are right around the corner, and bring cupcakes and goodies along with them! Supernatural Kitchen offers plant-based food coloring with no artificial colors. Just mix the vegan and gluten free powder in some water, and you’re good to go! Color icing, cookie mix, and cake batter to make your deserts fun and festive. And to top off those goodies add some of their soy-free, plant-based sprinkles. Choose ‘white sequins’ for a simple toping, or ‘rainbow starfetti’ for a fun and colorful addition. You can order from their website, www.supernaturalkitchen.com, where they also offer recipes for Ombre pancakes, Sunny Day cake, and even a tip on how to make your morning toast more fun!

Written by Samantha Fantozzi

Earth Girl Wellness: Eat Healthy!

One of the questions Earth Girl most frequently gets asked is, “How do I encourage my household to eat healthier?” It is a great question and one with a variety of solid answers. It is usually best to provide feedback that is specifically tailored to each individual household since every family has a unique dynamic. Homes all have varying interest or talents to prepare meals, various schedules from serene to hectic, and everyone places a different emphasis on food in their budgets. However, there are three basic suggestions every household can implement immediately to ensure success.
1) Place healthy, easy-to-eat foods within arms reach every day. It is not unusual to hear advice that your cupboards and refrigerators need to be filled with healthy eating options. But as the saying goes…out of sight means out of mind! Place ready-to-eat, already prepared choices on your counter in brightly colored bowls or on seasonally decorated platters. Having the healthy choices in plain sight and/or in a high traffic area places a constant reminder to fill up on nutritious snacks. Red or green grapes, baby carrots, or a bowl of almonds can be quick grabs to nourish your body. Think of all the times it is convenient to grab candy from a dish…just change your habits to something healthy!
2) Water, water everywhere! Carry a water bottle with you everywhere. Water is free, has no calories and is arguably the most important essential nutrient the body needs. It keeps your belly full so you are less likely to eat unnecessarily. We often reach for something to eat thinking we are hungry when in fact, we are simply dehydrated. I often recommend an individual carry a water bottle around the house and at work, especially if a snack room or table constantly tempts her to reach for something unhealthy. You can’t reach for a donut if you already have water in your hands!
3) There are no forbidden foods! Teaching yourself and loved ones that it’s okay to indulge once in awhile is extremely important! Learning how to spread out indulgences and consume them in moderation creates a balanced lifestyle and diet. Plus, it’s no fun to never eat the foods you love! Purchase limited amounts of your favorite foods to have in your house for times you want to savor a beloved treat. If you have only one bag of chips in your house, you learn that if you eat them all in the first day you have none for the rest of the week. If you have a small handful or snack bag full once a day, you can have your salty yumminess all week! This is an especially important lesson for children and youth to learn early in life.
Earth Girl loves to recommend easy to use modifications to ensure a healthy household. My top three recommendations above can be utilized in any household regardless of time restrictions, budget, or culinary talents. Individuals of every age, fitness level, and motivation can put each suggestion to excellent use to create a healthier lifestyle!

Simple Sheet Pan Suppers

At times, spending hours in the kitchen can be a relaxing, enjoyable experience. However, even for avid home cooks, a busy weeknight isn’t one of those times. Fortunately, solutions like sheet pan suppers make it easy to create dishes with exceptional flavor depth that come together quickly and clean up just as fast.

Keeping a variety of vegetables on hand makes it simple to pull together a family meal. Onions, for example, are versatile, flavorful, easy to store, have a long shelf-life and are available year-round from U.S. growers. An added benefit when cooking with onions is that you’re serving up a good source of fiber.

For more tasty recipes to make supper a cinch, visit onions-usa.org and usaonions.com.

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Spicy Sheet Pan Roasted Jambalaya

Recipe courtesy of the National Onion Association and Idaho-Eastern Oregon Onion Committee

Servings: 4-6

1          large yellow onion, diced
1/2       large green bell pepper, diced
1/2       large yellow bell pepper, diced
1/2       large red bell pepper, diced
3          stalks celery, sliced or diced
2          garlic cloves, minced
1-2       jalapeños, seeded and diced
1          pint cherry tomatoes
3          tablespoons olive oil, divided
1/2       teaspoon salt
1/2       teaspoon black pepper
1          link (13.5 ounces) Andouille sausage, sliced
1          pound large shrimp, peeled and deveined
1          tablespoon Cajun seasoning blend
linguine noodles, cooked according to package directions
1-2       lemons, sliced in thin wedges
2          green onions, sliced
fresh chopped parsley

Heat oven to 400 F.
Line 13-by-18-inch sheet pan with parchment paper.
In large bowl, combine onion, bell peppers, celery, garlic, jalapeños, tomatoes, 2 tablespoons olive oil, salt and pepper until evenly combined. Spread out evenly on pan in single layer. Add slices of Andouille sausage. Roast 15-20 minutes, or until vegetables are tender and start to brown.
Toss shrimp with Cajun seasoning and prepare linguine noodles.
When ready, remove baking sheet from oven. Place shrimp on top of vegetable and sausage mixture in single layer. Top with half the lemon wedges. Return to oven and cook about 5-8 minutes, or until shrimp is no longer pink.
Serve over linguine garnished with green onions and parsley with remaining fresh lemon wedges on side.

 

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Easy Drumstick-Quinoa Sheet Pan Supper

Recipe courtesy of the National Onion Association and Idaho-Eastern Oregon Onion Committee

Servings: 4-6

8-10     chicken legs
1          fennel bulb
1          large yellow onion, sliced
1          large red onion, sliced
2          garlic cloves, sliced
3          medium-sized potatoes, cubed
1          orange (1/4 cup juice and zest)
1/4       teaspoon thyme, dried
2          tablespoons olive oil
1          teaspoon sea salt
1/2       teaspoon black pepper
2          tablespoons fresh chopped parsley
orange rind curls
brown rice, cooked according to package directions
quinoa, cooked according to package directions

Heat oven to 400 F.
Line 13-by-18-inch sheet pan with parchment paper.
Place chicken legs on pan. Spread fennel, yellow onion, red onion, garlic and potatoes around and in between legs.
In small bowl, whisk together orange juice and zest, thyme and olive oil. Pour mixture over chicken and vegetables. Season with salt and pepper.
Roast 45 minutes, or until chicken is cooked through and vegetables are tender. Cook rice and quinoa.
Garnish chicken with parsley and orange curls. Serve over brown rice and quinoa.

 

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Sheet Pan-Style Buddha Bowls

Recipe courtesy of the National Onion Association and Idaho-Eastern Oregon Onion Committee

Servings: 4-6

2          yellow onions, peeled and cut into 1/2-inch wedges
1/2       head of red or purple cabbage, cut into wedges
2          red potatoes, cut into 1/2-inch wedges
1          small butternut squash, peeled and 1/2-inch diced
1          pound Brussels sprouts, halved
extra-virgin olive oil
salt, to taste
black pepper, to taste
1 1/2    cups quinoa, cooked according to package directions

Tahini sauce:

1          tablespoon tahini
1/2       lemon, juiced
1          teaspoon Dijon mustard
1/2-1    teaspoon maple syrup
2          avocados, peeled and sliced
fresh parsley

 

Heat oven to 400 F.
Line 13-by-18-inch sheet pan with parchment paper.
Place onion, cabbage, potatoes, squash and Brussels sprouts in single layer on pan. Drizzle with olive oil and season with salt and pepper. Roast vegetables 40 minutes, or until tender. Add more salt and pepper if needed.

While vegetables roast, cook quinoa.
To make tahini sauce: In small bowl, whisk tahini, lemon juice, mustard and syrup until smooth.
To assemble Buddha bowls: Spoon quinoa into bowls. Add roasted veggies and garnish with avocado and parsley. Drizzle tahini sauce over each bowl and serve.

 

All About Onions

Knowing how to buy and store onions can make them true superstars in your kitchen. Growers and shippers of the National Onion Association and Idaho-Eastern Oregon Onion Committee offer these tips:

Buying
When shopping, buy onions with dry outer skins, free of spots or blemishes. The onion should be firm and have no scent. Avoid bulbs that have begun to sprout.

Yellow, red and white onions are available year-round from producers in the United States.

Seasonal differences like flavor and texture are noticeable and highlighted during these time frames:

Fall and winter onions (available August-April ) have multiple layers of thick, paper-like layers of skin. Known for their mild to pungent flavor profile, these varieties can be eaten raw, and are ideal for roasting, caramelizing, grilling and frying because they have less water content.

Spring and summer onions (available March-August) have thin, often transparent skins and are typically sweeter and milder than fall and winter varieties. Due to their high water content and mild flavor, they are best used for raw, pickled, lightly cooked or grilled dishes.

 

Storing
Store onions in a cool, dry, well-ventilated place, not the refrigerator. Do not store whole, unpeeled onions in plastic bags. Lack of air movement reduces storage life. Peeled or cut onions may be stored in a sealed container in the refrigerator for up to 7 days.

Source: National Onion Association and Idaho-Eastern Oregon Onion Committee

 

Meet Pareena G. Lawrence, Hollins President!

Pareena G. Lawrence became the 12th President of Hollins University in July 2017. During the same summer, the book she coauthored, Life Histories of Women Panchayat Sarpanches from Haryana, India, was published. The book considers stories of elected women leaders in villages across India. Her life, research, and professional accomplishments have elevated and continue to support women in her community and around the world.

Lawrence grew up in India. Her childhood was filled with a lot of rules and things she couldn’t do, and the only reason she wasn’t allowed to do them was simply, “because she was a girl.” The fact that women were so confined in her society sparked her eagerness for change.

“Changing the world and rules seemed wrong became a passion of mine at a very young age,” she recalls.

After she finished college in India, at the University of Delhi, she followed her friend’s lead and applied to some grad schools in the states. In the education department of the US embassy, she looked through pamphlets of colleges and wrote to them asking for applications. She found that continuing her education in America would be the best option for two reasons. The first was that she heard a PhD in America could be finished in a more reasonable time frame than in India. Second, she was surrounded by family in India that, sooner or later, were going to start to push her towards marriage, and she wanted to have her education completed before thought of marriage.

Two years she after she graduated from her University in India, Lawrence started at Purdue to work towards her PhD. She decided to take an education job while there was the hiring freeze in her intended field, international development. She planned to go back and apply for a job in that field after the hiring freeze was lifted. However, Lawrence found that education was the perfect place to put her passion for change. She thought her impact would be larger through higher education. She explains, “The most important thing for me to do was to help prepare [this] generation to be change agents of the world.”

Her last job before coming to Hollins University was the Provost, Vice President of Academic Affairs, a Augustana College. When asked why she took a job with Hollins, President Lawrence recalled her time at an all-women’s school she attended in India.

“The whole idea of ‘of course I can do anything’ and self-confidence came from that all-girl environment,” she explains.

This feeling stuck with her throughout various career positions in her life, so when she was offered the job at Hollins she already believed in their mission.

“I strongly believe that this education we have at Hollins and the environment we have is transformative,” Lawrence says. She also believes that, at an institution like Hollins, the students strive to be the best they can be and the support systems give them a chance to believe in themselves.

President Lawrence is a big believer in the importance of a liberal arts education, not just for women, but for all genders. To her, it works so well in a women’s institution because people are willing to take more risk in a place they feel safe and supported. For more information on President Lawrence and her accomplishments, visit www.hollins.edu.

Written by Lilith Turman

The Next Literary Voices: Cara Hadden

It’s a classic story. A group of possessed marshmallows unleashes havoc on a small town in California. You’ve heard it before, right? Probably not. This type of atypical idea can only come from an inventive mind with a Roald Dahl sense of humor.

This story of marshmallow mayhem came from a mind in Virginia’s Spotsylvania County, just outside of Fredericksburg. This brave mind isn’t afraid to invent strange stories about sugary snacks. In a world where book readership is shrinking, it’s the kind of mind that just might be the future of books. It’s the mind of Cara Hadden.

“The worst kind of failure is to not try at all,” Cara explains when talking about writing and the fear criticism.

This sounds like an old proverb from a tattered library book or a piece of advice a grandparent might rattle off over dinner. It’s a thought of a person who has experienced life and its fickle fate.

But Cara’s not a grandparent or even an adult. She’s a 15-year-old freshman at Chancellor High School, and she understands failure and loss in a way most teens do not. I certainly wasn’t spouting Confucius-like quotes in high school. Like many, in my teens, my problems were more of the self-created melodrama variety.

This was not so for Cara.

There is an old saying that artists must suffer for their art. Whether this is true or not is debatable. In Cara’s case, from suffering an artist was born.

When Cara was just over a year old, her father was diagnosed with brain cancer. He battled the disease for ten years, passing away in 2014 when Cara was eleven and had just started middle school. Cara could have channeled her grief into any number of noble causes. Barely a decade old, it would have been understandable if she did nothing more than get up in the morning, hug her mother and grandmother, and go to school.

A few months after her father’s death, as part of an in-class assignment, Cara wrote a time travel story about a boy living during a nuclear war, based on a prompt titled, “Another Time, Another Place.” By the end of class, Cara’s story was not complete. She had more to say. Her teacher allowed her to finish the story at home. The next day, she returned to class with 9-pages of prose and a realization. She wanted to be a writer.

Armed with this new purpose, in 7th grade, Cara wrote another story, a very personal about her father’s life, including his four years in the Army’s 82nd and his battle with cancer.

“Even though he knew he was dying, he dealt with life as it came, and always had a positive attitude. That is one of the most heroic things that anyone could ever do,” Cara says of her father.

It wasn’t an easy story for Cara to write. Despite the fear of judgment not just of her writing, but of her representation of her father, Cara submitted the story to a writing contest. It won. She placed 2nd in the 2015 Spotsylvania County Teen Veteran’s Day Writing Contest.

Cara didn’t just write it to heal herself. She wrote it help heal others.

“Maybe other teens who have gone through similar experiences as me can be comforted by my words,” Cara says of the story.

What is clear about Cara is that her young mind understands a fundamental truism in writing. Whether it is marshmallows springing to life, memorializing her father or historical romances, writing is about connections. It’s about creating something that cuts through the confusion and pain to reach another person.

Perhaps Cara understands this because she has known suffering. But there is more to Cara than loss. To talk to her is to talk to a vibrant young woman who oozes potential and positivity. She’s a girl whose love of musical theater causes her to break into song in the middle of the day. She easily admits to her clumsiness while downplaying her obvious talents. Not only has she won writing contests, she has also starred as Ariel in a school production of The Little Mermaid. She’s a real, complex girl who has the same worries as most teens.

“At times I struggle with the normal fears that come with being fifteen, like fitting in and meeting new people,” Cara admits.

Cara describes herself as an imaginative, God-loving, intelligent, performer and bibliophile. She left out an important descriptor, likely a symptom of her humility. Cara is a writer. She’s not the kind of teen writer who scribbles a few lines in notebooks and hides them in a drawer, collecting cobwebs and dreaming of the day she sees her stories in print.

At 15, Cara is already an award-winning writer and soon to be published. Her story called The Letter, which is loosely based on her grandparents’ love story, was chosen to be part of an anthology from her writing group, the Riverside Young Writers, part of the Virginia Writers’ Club.

She credits the writing group with giving her a safe space to share her work and recommends potential writers join a writing group or create one.

“I cannot recommend joining a writing group highly enough. It is such an amazing opportunity because you get to be in an accepting environment with other kids around your age who share the same love of writing that you possess,” Cara says.

Cara and her story serve as a lesson for any girl or woman who wants to follow her dreams. You cannot let tragedy or difficulty stop you. If you don’t try, you’ll never know what you can do.

Written by Kristin Kanes

Pardon Muah: Trends for Spring!

Is it that time already?! Time for spring cleaning and setting a date for a good ole’ fashion closet clean-out. Yes, it might take you a full weekend to get everything ship shape (okay, maybe two weekends), but in the end, it means lots of room for new clothing and accessories! This is the perfect time to add in new trends and a fresh color palette. Remember, there are several items you may want to have on hand year-round like camis & tanks, white tees, lightweight knits, jeans, and a legging or two. You never know when temperatures will fluctuate! And don’t pack or throw away your neutrals… those will always be seasonally appropriate.

Lately, I’ve been crushing on several trends and love when one piece of clothing can combine with more than one outfit. Bell sleeves, pops of pink, off the shoulder, ruffles, and oversize knits are some of my favorites. The olive gilded ruffle hem bell sleeve top shown meshes two of my favorites! The detailing works well for a casual look with jeans and mules, or can easily be dressed up with a skinny pant, a pump, and a statement earring. I decided on a mix of casual and dressy with a flared jean and a pink heel.

You may be wondering now if flared jeans are really back in style… and yes they are! It’s another trend I just can’t get enough of with a shape that helps bring proportion to the body. The pair shown is by STS Blue and under $60, making them incredibly affordable. Other retailers to check out for bell bottom inspired denim are Nordstrom and Express. I highly recommend adding a pair to your closet if you don’t already have some!

If you hadn’t already figured it out from last month’s edition, I’m obsessed with a pink pump and colored aviator–a winning combo! I love them worn with a bright top, because of the fun color contrast. Vivid colors (and a mix of lighter hues and patterns) will be all the rage this coming season. Lots of yellows, pinks, and mint mixed with navys and whites. You could even wear this bell sleeve top with colored shorts and sandals as the weather warms up!

For trendy items, I always try to keep price points in check (this top was less than $50). One of my favorite local retailers for affordable and stylish pieces is H&M because they offer so many great finds and a wide range of styles.

To find out more about this season’s hottest trends and for more outfit and beauty inspiration, head to my blog Pardon Muah (pardonmuah.com) or check out my Instagram @pardonmuahinsta.

xo – Amanda

Be Your Best Athletic Self!

In our country’s constant weight loss craze, it is easy to forget that there is more to exercise than the number shown on the bathroom scale. Being FIT is a goal everyone can aspire to, and here are some focus points to help you get there: FIT = Function, Intensity, Time!

Function: As spring begins to bloom, think about your favorite activities! Are you a hiker? A runner? A rock climber? Are you seeking more energy to accomplish your household tasks? Well then, being functional is important. In other words, prepare your body for the motion your activity requires. As a fitness professional, one thing that drives me nuts is watching people weight-train in a stationary position. Life doesn’t happen in one spot! Vary it up! Stagger the stance of your feet while doing arm and shoulder exercises. Try your squat exercises on one leg. Alternate your arms while doing rows; alternate your feet while doing push-ups! Remember: walking, running, and climbing usually happen one leg or one arm at a time. It is beneficial to, at times, train in the same manner. Keep this in mind while doing simple household tasks, such as bending down to pick up the laundry! You can equate this same action to doing sumo-squats or lunge-reaches in the gym. The majority of your activities aren’t done in a “stand-still” position. So, neither should your training.

Intensity: The intensity is the level of demand an activity places on your body. But don’t think of it too seriously! There are several ways to achieve this in your training. Try switching up the tempo! Monitor the speed at which you normally exercise: Is it quite monotone? Or, are you hopping around like a rabbit? Before you increase the overall time you spend exercising, change the tempo! Try a slower pace with isometric holds at the end of your movement.  For example: hold a push-up at the bottom to check your posture tightness. Then, try a more dynamic and explosive pace. Steadily increase the velocity of your jump-squat to increase your heart rate. Vary your tempo and intensity; keep your body guessing and wanting more!

Time: Remember ‘once upon a time’ when you were (if not still) single? You know how people said that you would find “the one” when you stopped looking? How annoying those people were (and right!). Well, my goal right now is to be equally as annoying and right! What if you begin to look at your fitness that way, and quit obsessing over the results? Give yourself the time you need to be your best FIT self. This means consistency along with patience. Stay in the moment! Enjoy your exercise and aim to be better at it each day. Don’t compare your performance or your body to others. Yes, we should all gain inspiration, but without comparison. This will make the improvement process that much more rewarding! You are a beautiful design. Know that whatever your body-type is, you can be heart-healthy, train athletically, and look fabulous! Give yourself the time to improve each day, and love yourself in the process.

Written by Bryan Christon

Save Smarter: Spring Clean Your Finances

Put the shivering cold behind you and look ahead to warmer temperatures. Spring is coming! But this time of year isn’t just about rain showers and blooming flowers—it’s time for some spring cleaning, which includes tidying up your finances. Follow these tips to de-clutter your financial life and give you a fresh start for spring.

Close dormant accounts. A financial institution will typically send you a notification if you have an open account that hasn’t been accessed for a set amount of time. If you don’t plan on using the account, close it as soon as possible. This ensures that you’ll avoid any dormant account fees and recoup any remaining funds. It also helps simplify your finances by reducing the number of accounts you have to monitor, which makes maintaining your household budget easier.

Check your credit report and fix any discrepancies. By law, you’re entitled to one free credit report each year, which can be accessed by visiting annualcreditreport.com. You’ll receive a report from each of the three major credit bureaus. Review them to make sure the information looks familiar. If you see something you don’t recognize, like an account you didn’t open, contact the bureau directly to address the discrepancy.

Go paperless and set up automatic bill pay. If you find yourself tossing aside paper account statements, opt to receive electronic statements instead. Not only is it better for the environment, you’ll reduce clutter and receive your account information faster. Another way to reduce clutter and increase efficiency is to set up automatic bill pay, which can typically be done through your financial institution’s online banking system. This will help eliminate your chances of missing a payment and being charged a late fee.

Organize and shred financial documents. Save it or shred it? Experts recommend keeping tax-related documents for seven years, which should cover you in case of an audit. If you’re a homeowner, keep documents related to the purchase of your home, records from any major improvements, and mortgage paperwork. Things like receipts and bills can be safely shred once they clear your account. Rather than piling financial paperwork in one place to deal with later, set up a filing system so you can quickly store what you need to keep and shred what you don’t.

Presented by Member One Federal Credit Union