Here’s a flashback post from Kath Eats Real Food. Kath’s blog was one of the first blogs that I ever read, and she continue to inspire me to eat, well, more real food. She’s a registered dietitian and co-owns a bakery with her husband, Matt.


Hi HTP friends! Caitlin does a great job of sharing snippets of her vegetarian lifestyle – she sure makes steamed greens, veggie scrambles and millet toast look delicious! Caitlin asked me to share a favorite post of mine, and this one came to mind. We all could use some ideas on how to eat more real food, yes?


1. Read the ingredient list on a package and ask yourself “Could I make this in my kitchen at home if I had the knowledge and time?” An example of a “yes” answer might be homemade yogurt. An example of a “no” answer might be hydrolyzed whey protein.


2. Make leafy greens a diet staple. Enjoy them as salads, in smoothies (you can’t taste baby spinach in a banana smoothie!) or as crispy baked kale chips.


3. Prep for busy weeknights on a weekend. Boil beans, cook some brown rice, chop veggies or make a pasta salad so you’ll have “fast food” when you’re hungry.


4. Eat a diverse diet as a means to cover your bases and combine foods that work together, such as citrus and leafy greens or herbs with grilled meats. Make a simple plan for the day based on your preferences to ensure you get a good balance. An example: dairy, whole grains and fruit for breakfast; grains, protein and veggies for lunch; fruit, dairy and nuts for snacks; and veggies, protein and grains for dinner.


5. Start plain and add your own flavor. Rather than buying sugary yogurt or flavored instant oatmeal, use plain yogurt and rolled oats and doctor them up with your own toppings. Stir pumpkin into either base and top with cinnamon and a dash of maple syrup, or swirl a little jam into plain yogurt.


6. Plan your meals around vegetables rather than meats. Let meats act a garnish to the meal rather than the focus. And eat more sardines!


7. Invest in a crockpot or rice cooker. to help you cook staples from scratch. You’ll not only save money and excess packaging, but you’ll be more efficient with time too.


8. Pair carbohydrates, proteins and fats for meals and snacks to feel the most satisfied. For a snack, put almonds with an apple or cheese with crackers. Add a slice of whole grain toast to your salad, a tablespoon of nut butter to your oatmeal or a half cup of brown rice stirred into your soup.


9. Try new sauces, spices, herbs and seasonings to take plain, boring vegetables to delicious. Try smoked paprika, lemon juice, Liquid Smoke, herb blends, Garlic Gold and other flavor-packed garnishes. A drizzle of maple syrup takes greens from bitter to better. {More ways to spice up your veggies here!}


10. Just because a brand is popular for being “healthy” doesn’t mean all of its products are. Look for products with simple ingredient lists. There are both processed and real-food versions of veggie burgers, ice creams, nutrition bars and cereals. Look for the simplest ones and ask yourself if you recognize all of the ingredients as real food.


What is your favorite ‘real food?’  Mine (CaitlinHTP’s) is probably juicy summer watermelon.  Ahhhh.  So good.



  • Carrie January 17, 2014, 9:20 am

    Fruit, fruit, and more fruit! Great post : )

  • Aishah @ Coffee, Love, Health January 17, 2014, 9:39 am

    Kath, your blog along with Caitlin’s was one of the very first ones I came across many years ago. I love your healthy, “real food” ideas. My favorite is probably watermelon too lol I eat it alllll summer long. It’s the most refreshing and sweet treat first thing in the morning.

  • Elisabeth January 17, 2014, 12:41 pm

    My favorite real foods are cheese, blackberries, eggs and a good steak!

  • Michelle @ A Healthy Mrs January 17, 2014, 3:16 pm

    Great reminder post!

  • Megan @ TheSkinny-Life January 18, 2014, 3:25 pm

    Brussels sprouts are my favorite! Baked in the oven for 20 minutes with a dash of pepper & garlic powder. They are like candy!

  • Swami Mami Teas January 21, 2014, 10:44 pm

    I think this is the smartest thing to do “Pair carbohydrates, proteins and fats for meals and snacks to feel the most satisfied” to balance your taste buds and appetite.

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