Eat Well Wednesday: Raspberry Oat Squares!

by Lydia Eat Well Wednesday Uncategorized

 

 

 

 

 

 

 

 

 

 

 

 

               Happy Wednesday Framers!

 

      Looking for a healthy treat?  

 

These Raspberry Oat Squares are so delicious and healthy thanks to the 100% whole grain crust and low sugar filling.  These bars also freeze well, so whip up a batch this week and stock up for your holiday parties and goodie giving.  Happy baking!!

 

           Raspberry Oat Squares

 

Crust

  • 1 1/2 cup Rolled oats
  • 1 cup Whole wheat flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup sugar (You can also try a sugar substitute such as stevia)
  • 1 chia egg (1 tablespoon of chia seeds + 3 tablespoons of water. Let sit for 5 minutes)
  • 1/2 cup Butter (Vegan friends can use earth balance)
  • 1/4 cup maple syrup
  • 2 tablespoons almond milk

 

Filling

1 Jar Low Sugar/Reduced Sugar Raspberry Jam (You can use any flavor of jam!)

 

Directions

 

Step 1 Preheat oven to 350.Line a 9 x 9 pan with parchment paper.Mix the chia egg (1 tablespoon of chia seeds + 3 tablespoons of water) and set aside

Step 2 In a large bowl, combine all the dry ingredients.

Step 3 In a small bowl, melt the butter (earth balance) in the microwave.Add the remaining wet ingredients (maple syrup, almond milk and chia egg). Stir together

Step 4 Combine the wet ingredients to the dry ingredients and mix well.Reserve 1/2 cup of the mixture for your crust and press the remaining dough into your lined 9 x 9 pan.Press down the dough to make a nice thick crust.

Step 5 Spoon your raspberry jam (or favorite flavor jam) on top of the crust. Spread out evenly.

Step 6 Take the remaining 1/2 cup or oat mixture and sprinkle on top of the filling. Don’t worry about it being perfect.

Step 7 Bake at 350 degrees for 30 minutes.Allow to cool, place in the fridge and then cut into bars.

 

 

HeadshotJill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA (San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

A note from the Director

by Lydia Uncategorized

You know those nights where you can’t sleep because you have so much going on in your head that it just won’t quit?  And then when you get past that point and and you can’t even sort it out because it’s just too much?  I had one of those nights last night.  I think I get so emotionally charged (and also driven) that I just can’t put the work down at the end of the night.  Some days I’m ready to disconnect, and others….well, others control me and I cannot put it down if I wanted to.

 

So I thought I’d let you know all that Frame Dance and I are working on.  I tend to like to look at the whole picture before getting started so this will help me sleep tonight as well.  Thank you for that opportunity here on the blog.

 

1.  Dinner / Dance 19  

This is an upcoming live performance collaboration with chef and writer David Leftwich.  Have you seen those images of the Framers in the gardens?  Well, we are doing an in interactive dinner dance performance where we are gleaning all of our movement from the process of farm to table.  We are studying the movements of farmers, chefs, servers and eaters (you and me).  This is the grand slam event where we’ll unveil the fabulous sounds of the Frame Dance Music Competition we announced a few weeks ago. Certainly more details coming soon.


alexgarden jackiegarden

 

 

2.  Framing Bodies: SHAMED

Appropriately named, because I feel so shameful for not having this finished earlier.  But then I realize that I’m in the point of this project that I need the process to progress as it is intended, not with me whipping it into submission.  This is the second installment of our Framing Bodies series where we have a diverse cast of movers, community members and Frame dancers write personal stories and we use those as the source material to create a film.  We’ve shot almost all of it, and I am now piecing together, editing and sorting through this pretty heavy and powerful piece.  Real stories are really the most provocative.  We were so blessed to have photographer Leticia London come out to our shoot.  Here’s a little eye candy:

shamed1

 

 

3.  We are Nowhere

This is a project I’m dancing in.  (yay!) I love choreographing and directing and all the movement that comes with that, but I am particularly excited to dance in a piece that is so multi-faceted.  This is Mark Hirsch‘s master’s thesis, and we’ve started posting his blogs here showing you the development of the technology.  You can follow those developments here.  In this piece music and 8mm film will be reacting to my movement.  Pretty freaking awesome.

As you can see, I have a lot going on in the ol’ brain, and there’s some anxiety that comes with that.  And then there’s the rest of life’s work that prevents me from diving into the creative work as much as I want to.  Does this resonate with any of you?  It’s just so important to have a creative practice set into your schedules so that you’re exercising that part of your mind, so that when you need to get to that creative place in like….uh, 30 seconds, and then switch gears into paying the electricity bill, you can.  I’m preaching to myself.

Take care, and please stay in touch.  Lot’s happening.

xo and to art,

Lydia

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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Cabbage is such a wonderful vegetable and often forgotten about.  Not only is it full of fiber, it is also a great detoxifier and gets the blood moving and circulating throughout the body.  Cabbage is also very affordable, one of the most cost friendly vegetables out there, so don’t miss out on this refreshing citrus cabbage salad.  Your wallet and your waist line will thank you!

In an effort to get more cabbage in our diets, I made this dish………

         Citrus Cabbage Salad

 

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Looks Yummy, huh? Gather up these ingredients and follow these simple directions to make your own nutrient-dense, refreshing salad.

 

Ingredients

 

1/2 large Head of Red cabbage

1 medium Orange

1 tablespoon Olive Oil

1 tablespoon Apple cider vinegar

1 tablespoon Lemon juice

Dash Chili powder

 

Directions

 

Step 1 Slice cabbage as finely as possible.

Step 2 Peel orange and slice into 1/2 inch segments.

Step 3 Add cabbage and orange slices to large bowl. Toss with olive oil, apple cider vinegar, lemon juice, and a dash of chili powder.

Step 4 Let sit in the fridge for a while to marinate or serve immediately.

 

The ingredients are simple and besides the red cabbage, probably already in your fridge/pantry.

If you use a whole head of cabbage, it makes a ton of salad, so I suggest making it for your next potluck and share with friends.

 

Eat Well. Live Well. Be Well.

 

 

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Jill Wentworth is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

 

 

 

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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         Enjoy, dear Frame Readers!

 

 

eat well jan 23

 

 

This is one that both kids and adults will love and it is a wonderful alternative to fried chicken tenders and fast food chicken nuggets.

The chicken is coated with a mixture of almonds, whole wheat pastry flour and spices. You simply coat the chicken, bake in the oven, and there you have it!

Pair them with a side of roasted sweet potatoes and some veggies and you have a perfect well balanced meal that we have everyone saying YUM!!!

 

Ingredients

  • 1/2 cup Almonds
  • 1/4 cup Whole wheat pastry flour
  • 1 1/2 teaspoon Paprika
  • 1/2 teaspoon Garlic Powder
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Pepper
  • 1 1/2 teaspoon Olive Oil
  • 3 large Egg Whites
  • 1lb Chicken Breast Tenders

 

Directions

Step 1:  Preheat oven to 475 degrees and line a baking sheet with foil. Place a wire rack on the baking sheet and spray with cooking oil.

Step 2:  Place almonds, whole wheat pastry flour, paprika, garlic powder, salt and pepper in food processor and blend until almonds are finely chopped, about 1 minute.Add in the olive oil while processor is running and blend together until well combined.Transfer almond mixture to a shallow dish.

Step 3:  In a bowl, whisk 3 egg whites together and add chicken tenders.

Step 4:  Transfer each tender to the almond mixture and coat both sides well.Place breaded chicken onto wire rack.

Step 5:  Bake for 20-25 minutes or until no longer pink in the center.

Step 6:  Pair these up with a little bit of ketchup (high fructose corn syrup free) and a plate full of veggies and you have a well balanced meal that both kids and adults will love.

 

Eat Well and Be Well:)

 

0-1Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

We are Nowhere

by Lydia Uncategorized

I have the privilege of dancing in Interartist Mark Hirsch‘s master’s thesis at Rice University this spring.  You probably know him as composer of Quiver (April 2013) and collaborator on FM (Diverse Works July 2013).  You know we love the technology stuff here, and I’m super pumped that he is creating a blog to take all of us through his development of the installation.  It’s pretty amazing.

Mark writes:

“..I’ve starting testing some of the technology that will be an integral part of my master’s thesis. The piece (an interactive work for dancer–Lydia Hance of the baller-status Frame Dance Productions–, film, and music) will utilize image tracking of the dancer to control the playback of the film and music. Elements of her movement, such as velocity, position/depth, gesture recognition, etc., will tell the old 8mm projectors how fast to play the film as well as the direction.
The music playback will follow suit–drawing on a vast library of pre-recorded material to tailor the music to the exact moment and motion of the dancer.

Here is a little preliminary test to make sure the motion tracking (Processing) is getting along nicely with the audio side of things (Max/MSP).”

To Art,

Lydia

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

 

 

 

 

 

 

Today is the day that millions of “diets” begin and tomorrow is the day that millions of “diets” fail.  The good news is that you don’t have to “diet” to be healthy, happy, balanced and full of life!

Sure, the holidays introduce more sugar into our diet.  We consume more treats and drinks that normal, but you don’t have to give in and surrender to a life of sugar crashes and tight pants.

Instead starting a “diet” today, set the intention to fill your plate with vibrant, colorful, nutrient dense foods.  The glowing effect it will have on your body will be reason enough to continue eating a balanced, array of natural and whole foods.

The perfect way to jump start your New Year is with this delicious Kale Salad.  Kale is a superfood, jam packed with vitamin, minerals, and fiber.  The lemon is a great detoxifying ingredient, and the avocado adds a punch of heart healthy fat to keep your skin glowing and your hunger at bay.

        Kale Salad with Avocado

 

Ingredients
  • 1 bunch kale
  • 1 cup grated carrots
  • 1/2 avocado (peeled and chopped)
  • 1/4 cup sliced red onion
  • 1 juice of lemon
  • 1/2 teaspoon Bragg’s liquid amino acids (Reduced sodium soy sauce would also work)
  • 1 teaspoon Sesame seeds

Directions

Step 1:  Chop kale and red onion.  Grate 1 or 2 carrots.
Step 2:  In a bowl, combine kale, carrots, avocado.  Add lemon juice and Braggs.
Step 3:  User your hands or a spoon to massage salad ingredients together.  Massage the kale and other ingredients until well coated.  If you like your kale a bit more tender, feel free to let it sit and marinate for about 10 minutes.  Sprinkle with sesame seeds and enjoy.

 

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful.  Tune in every Wednesday to get some great recipes and advice from someone who really knows health.  In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life.  Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

 

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

EWSA Logo

 

 

 

 

 

 

 

 Creamy Salad dressings don’t have to be full of saturated, trans fat, and bad for you. 

Sure Kraft Ranch dressing is creamy and pretty yummy when dipping chicken fingers or dressing your salad. 

However, it is full of trans fat, chemicals, artificial coloring and preservatives.

 

Homemade Creamy Chipotle Salad Dressing!

 

Creamy-Chipotle-salad-dressing

Ingredients

    • 2/3 cups Plain Greek yogurt
    • 1/3 cup Cilantro, finely chopped
    • 1 teaspoon Ground cumin
    • 1 teaspoon Chili powder
    • 4 teaspoons Lime juice
    • 1/4 teaspoon Garlic powder
    • 1/4 teaspoon Salt

Directions

Step 1
Add all ingredients into a bowl and mix well.
Step 2 
Wash and chop romaine lettuce, add chopped onion, and tomatoes.
Step 3
Pour dressing over salad and toss well.Top with grilled chicken and sliced avocado for a yummy, well-balanced meal.

 

This is a wonderful alternative to mayo and sour cream based dressing and because the Greek yogurt is fully packed with protein.

There are endless possibilities for this dressing! Change-up the flavoring by adding some dill and onion powder or a great veggie dip.  Put a dollop on a baked sweet potato for a creamy substitute to sour cream and butter, or make a savory spread with chives and onion powder to spread over a whole wheat bagel.

Enjoy the possibilities and Be Well 🙂

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HeadshotJill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

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Looking for a delicious lunch recipe?

 

Whip up this Avocado Egg Salad and you have a yummy meal full of heart healthy fats from the avocado and protein from the egg. And with only 4 ingredients, it is easy to prepare and budget friendly too!

 

Avocado Egg Salad

egg_salad

Directions

  • 6 Hard Boiled Eggs
  • 1/2 Medium Avocado
  • 2 tablespoons 0% Greek Yogurt
  • Salt and Pepper

 

Ingredients

Step 1  Hard boil 6 eggs, let cool and peel.
Step 2  In a bowl, add 3 whole hardboiled eggs and 3 eggs whites.Cut eggs into small pieces
Step 3  Add greek yogurt, avocado, salt and pepper and mix well
Step 4  Serve in a 100% whole grain tortilla, wrap or on top of a bed of greens

 

 

Enjoy and Be Well!

 

 

 

0-1Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.