Articles with 'natural foods'


Cucumber, Tomato & Onion Salad with Dulse

 

P1030042

  • 1 large tomato, chopped
  • 1 cucumber, chopped
  • 1 small onion, peeled and sliced thin
  • Extra virgin olive oil
  • Apple cider vinegar
  • Sea salt
  • Black pepper
  • Dulse flakes

Combine tomato, cucumber and onion in a bowl. Drizzle lightly with olive oil and apple cider vinegar. Season lightly with sea salt and black pepper. Taste. Adjust seasoning. Garnish with dulse flakes.

(No Ratings Yet)
Loading ... Loading ...

Roasted Summer Squash & Zucchini Lasagna

 

 

P1010940

  • 4 zucchinis
  • 2 summer squash
  • Olive oil
  • 1/3 cup grass-fed ricotta cheese
  • 6 oz. grass-fed mozzarella cheese
  • ¼ cup grated Parmigiano-Reggiano cheese
  • ½ cup tomato sauce
  • Dried oregano
  • Dried basil
  • Sea salt
  • Fresh basil for garnish

Preheat the oven to 350°. Using a mandolin, slice the zucchini and summer squash into long thin strips – lengthwise. You could use a sharp knife, it’ll just take a bit longer to do all the slicing. In two separate 9×12 baking pans lay the strips of vegetables on top of each other and drizzle with olive oil. Season with sea salt and roast in the oven 35-40 minutes or until much of the natural water is released from the vegetables and evaporates. If you don’t have two baking pans, roast the vegetables in two separate batches. Remove the vegetables from the oven.

In a 9×9 casserole dish or baking pan, place a layer of roasted zucchini and summer squash and top with ricotta cheese, plus a pinch or two of dried herbs (basil and oregano). Place another layer of vegetables on top of the ricotta cheese, and top that with a few tablespoons of tomato sauce, a couple of pinches of dried herbs and some mozzarella cheese. Repeat with a final layer of vegetables, tomato sauce, dried herbs, Parmigiano-Reggiano cheese, and mozzarella cheese. Roast in the oven 35-40 minutes. Garnish with fresh basil, minced.

(3 votes, average: 3.67 out of 5)
Loading ... Loading ...

Kale Salad with Crispy Tempeh Croutons

 

kale salad with tempeh croutons

  • 2 bunches of kale, washed
  • Juice of 2 lemons
  • 1 eight oz package of tempeh, cubed
  • 1/3 cup organic coconut oil
  • 1/3 cup organic olive oil
  • 1/8 tsp. sea salt
  • 1/3 cup dried cranberries
  • 1/4 Parmesan cheese, grated
  • 1 avocado, diced

Remove stems from kale and discard (or save stems to use in a stir fry or a soup). Rip kale leaves into bite-sized pieces. Put kale leaves into a large mixing bowl with lemon juice. Vigorously massage and squeeze kale until it releases liquid – about 5 to 7 minutes. Let the kale sit while you prepare the tempeh croutons. Heat coconut oil in a small saucepan on medium heat. Drop tempeh cubes into the oil and fry until browned on all sides. With a slotted spoon, pull the tempeh out of the oil, drain on paper towels, and season with sea salt. While the croutons are cooling, return to the kale and squeeze out ALL of the liquid that has been released. Discard the liquid. Add cranberries, parmesan cheese and oil to the kale salad and toss until well coated. Season with sea salt. Add diced avocado and toss. Top with Crispy Tempeh Croutons. Serve and enjoy!

(1 votes, average: 5.00 out of 5)
Loading ... Loading ...

Sautéed Broccoli Rabe

 

Sauteed Broccoli rabe

Wash broccoli rabe. Fill a sauté pot with approximately 1/4 inch water. Bring water to a boil and toss in broccoli rabe. Cover and steam 4-5 minutes. Remove cover and allow any excess water to burn off. As the water evaporates, add olive oil, garlic, a few pinches of sea salt and a generous pinch of hot red pepper flakes. Toss all ingredients together and continue sautéing 1-2 minutes.

(No Ratings Yet)
Loading ... Loading ...

Hey Michelle Obama! What Did You Do Now?

 

Cereal NutritionI’m not into politics. Really.

I vote with dollars and my food purchases, not at the polls.

But, I gotta tell ya… I really like Michelle Obama’s food sense.

A few years ago she launched Let’s Move. A program that teaches kids and their parents the importance of moving their butts and eating better food otherwise the economic health and security of our nation is at stake.

With over one-third of the population diagnosed obese, it’s just a matter of time before America sinks into the ocean (figuratively speaking) unable to support the weight of its gluttony.

If we are unhealthy in body, we may be unhealthy in mind and spirit as well. A nation of fat, sick and depressed people can be a HUGE drain on our resources and our strength.

Michelle also planted an “organic” garden at The White House. Ahhhhh, an earthmother, disguised as a politician!

I love that she dug deep and got reconnected to the earth, and back to the very mother that supports us all. She recieved some serious flack from the big chemical companies about her little garden that doesn’t use pesticides and herbicides.[1]

I know her garden is not certified “USDA organic,” but that’s okay. Any garden that is clean and pure and not doused in chemicals is akin to the Garden of Eden to me.

Now she’s at it again! Michelle has taken on the notorious food labeling system. Most folks don’t realize that the portions of food they are being fed may NOT be the best size for the sake of their health and well being.

Her new labeling system also makes it pretty clear how much sugar and calories something contains. Very smart!

This new move has the manufacturers of food products a wee bit angry. But, that’s okay.

Michelle, I want you to know that I got your back. And, I know that thousands of Health Coaches around the world have got your back, too.

You’re speaking the language we understand and promote on a daily basis… “You are what you eat.”

For the next go round maybe you could consider adding these two ideas for the new labeling system as well:

  • How much love went into the making of that food product? It could be an outline of a heart on the package. If the heart is filled in, then a whole lotta love went into the making of that food. If the heart is empty… well… it may have a similar effect on the person eating it.
  • Was that food naturally grown or grown in a laboratory? A simple yellow smiley face would work. The more natural the product, the bigger the smile.

I’m sure your hubby knows how important your work is to the health and happiness of the people in this country, and to people around the world. America is a BIG influence on many countries.

From one earth mother to another… keep up the great work!


[1] http://www.cbsnews.com/news/the-war-over-michelle-obamas-sort-of-organic-white-house-garden/

(No Ratings Yet)
Loading ... Loading ...

Bean & Buffalo Chili

 

chili

  • 2 tbsp. olive oil
  • 1 large onion, peeled and diced
  • 8 oz ground buffalo meat
  • 2 carrots, diced
  • 3 celery stalks, diced
  • 4 garlic cloves peeled and minced
  • 2 tsp. cumin powder
  • 1 tsp. dried oregano
  • 1 tsp. chili powder
  • 1 & 1/2 cups kidney beans, cooked (if using canned beans, rinse the beans)
  • 1 can diced tomatoes, 15 oz.
  • 2 tsp. sea salt
  • ¼ cup of parsley, minced

In a deep pan or medium sized soup pot, sauté onion 1-2 minutes. Add ground buffalo meat. With a large spoon, chop the buffalo meat into bite sized pieces as it cooks. Add carrots, celery, garlic, and spices and cook 5-7 minutes. Add cooked beans and tomatoes, cover and cook 15-20 minutes. Adjust seasoning if needed. Garnish with fresh parsley.

(1 votes, average: 5.00 out of 5)
Loading ... Loading ...

Tasty Travels!

 

P1000837Eating, for me, is just as high a priority as finding shelter. I certainly would not plan a trip without figuring out, beforehand, where I was going lay my sleepy head for the night!  As a conscious eater, before traveling, I do food research too.

I’m not the kind of person who shows up in Podunk, USA, and plops myself down into any old restaurant for a meal. My travel itinerary always includes eating the best quality food available.  Once I know my needs for food and shelter are met, I can truly relax and enjoy the destination.

Thanks to the internet, locating great food is practically effortless. It’s as simple as entering the name of the city where you are headed plus the words, “local, seasonal, organic, naturally raised or pastured meats and restaurants.”  If there is something in that area it will pop up in an article, website, or blog. You could also go to localharvest.org and enter the zip code or city where you are headed to help you find farmer’s markets, grocery stores, and natural foods restaurants.

This little bit of detective work makes discovering new places a yummy experience instead of a frantic search for food after arriving famished from a long day of traveling.  Once food becomes a priority, it’s pretty darn easy to eat well no matter where you are.

You may be surprised to learn how many restaurants and chefs are sourcing high quality ingredients and they are proud of it – they boldly showcase local farmers and artisanal food producers on their menus. Savvy chefs and restaurateurs purchase from people who care about the products they create. For example, you may see something like this on a menu: “Appearing at Big Bob’s diner… Martin Farms pastured chicken, Stoneledge Farms Heirloom Tomatoes, and Squiggly Piggly Farms Heritage Bacon.” Farmers are certainly the new rock stars!

If you don’t have access to the internet, try the old fashioned way of digging up information: call the hotel, inn, or place you are going to be staying and ask if they know any local, natural, seasonal restaurants, or health-food stores in the area. The local town-folk may know where to get the best homegrown fresh products.

I love exploring new places and savoring local, seasonal, and indigenous ingredients. As an added bonus, eating locally grown food helps my body become physically acclimated to each new environment and eases the effects of jet lag and general fatigue from traveling. For example, I live in NYC, which has a temperate climate.  If I were traveling to Costa Rica or some other tropical climate, upon arrival, I would need to eat the food growing in that area of the world to help balance my body. Eating locally in Costa Rica includes more fish and coconuts, as well as tropical fruits and other foods that help cool the body and keep it naturally balanced in the sweltering heat. 

HOTEL, MOTEL, HOLIDAY INN…

Clients sometimes tell me that they don’t have the option of leaving the hotel due to seminars, meetings, and other business obligations. In that case, it’s imperative to check out the hotel restaurant menu before arriving. Many hotels have restaurants with great food on their menus. Some offer international fare for people traveling from all over the world.

If the hotel doesn’t provide any quality food, or doesn’t have a restaurant on site, ask if they have a room with a kitchenette. If yes, bring some simple travelling food: a small plastic baggie filled with rolled oats, dried fruit, and nuts and seeds (trail mix). With these few ingredients you can prepare a nourishing breakfast in your room.

If you don’t want to travel with food, you could always find something to eat somewhere.  This is America for gosh sakes! When I worked for MTV Networks, I remember getting off the plane and driving directly to the nearest Whole Foods or natural foods market to stock up on eggs, bread, oats, butter, yogurt, and snacks like hummus before going to my hotel. I simply stored that food inside the small refrigerator in the hotel room.

If you do not have a room with a kitchenette and/or stove, you can still make a variety of foods in the coffee machine. Yes, that’s right; I said, “in the coffee machine.”  To prepare basic oatmeal, we only need hot water. The same goes for soft-boiled eggs. You can acquire magical cooking liquid by running the coffee machine without adding coffee. Voila! You’ve got hot water.

For oatmeal, pour the hot water on top of rolled oats and let it sit covered overnight. In the morning pour a little more hot water on top, add some trail mix, a dab of yogurt, and you’ve got a nourishing breakfast.

To soft-boil an egg, fill a coffee cup with hot water and let the egg sit in it for 3 to 5 minutes. Change the water 3 to 4 times to achieve desired consistency. The longer you continue adding hot water, the more the egg cooks and the firmer it will be.

Or you can drink the eggs “Rocky-style”; gulped down raw. Bleachhh!  Not my favorite. And, I can’t believe I’m going to tell you this; but, you could even fry an egg on top of the coffeepot heating element (although not recommended, and very messy). By sharing that last tidbit of coffee-pot-cooking knowledge with you, I may have just been banned from every hotel in America.

Depending on how long you are traveling, you may want to consider renting a house or an apartment instead. They usually come equipped with stocked kitchens. The Egg Burrito pictured above was prepared in my apartment/hotel in Miami. What a great way to start the day.

All you have to do is bring some food savvy and cooking skills with you wherever you go and you’ll always have access to good food.health-is-wealth

Want more tips on how to make food a priority for you? Check out Health is Wealth – Make a Delicious Investment in You! And, get ready to book your next trip to anywhere without any fear.

(No Ratings Yet)
Loading ... Loading ...

Kale Salad with Fried Quail Eggs

 

kale salad with quail eggs

  • 2 bunches of kale
  • 1/2 cup organic olive oil
  • Juice of one lemon
  • 1/2 tsp. prepared mustard
  • 1 tsp. local honey
  • 1/8 tsp. sea salt
  • 1/4 cup pepitas (toasted pumpkin seeds)
  • 1/3 cup dried cranberries
  • 2-3 quail eggs per person
  • Grass-fed butter
  • Sea salt

Remove stems from kale and discard. Chop kale leaves and wash thoroughly. Spin dry (in a salad spinner) and put the leaves into a large mixing bowl. Combine lemon juice, olive oil, mustard, honey and sea salt. Pour over kale. Massage dressing into the kale using your hands until leaves soften (about 2-3 minutes). Add pepitas and cranberries and toss the salad. In a small frying pan, heat butter. Crack open the quail eggs and fry 2-3 minutes or until cooked. Season with sea salt and freshly ground black pepper. Place fried eggs on top of salad. Enjoy!

(No Ratings Yet)
Loading ... Loading ...

Massaged Kale Salad with Pepitas & Cranberries

 

IMG_7550

  • 2 bunches of kale
  • 1/2 cup organic olive oil
  • Juice of one lemon
  • 1/2 tsp. prepared mustard
  • 1 tsp. local honey
  • 1/8 tsp. sea salt
  • 1/4 cup pepitas (toasted pumpkin seeds)
  • 1/3 cup dried cranberries
  • Parmesan cheese

Remove stems from kale and discard. Chop kale leaves and wash thoroughly. Spin dry (in a salad spinner) and put the leaves into a large mixing bowl. Combine lemon juice, olive oil, mustard, honey and sea salt. Pour over kale. Massage dressing into the kale using your hands until leaves soften (about 2-3 minutes). Add pepitas and cranberries and toss the salad. Top with grated parmesan cheese. Enjoy!

(No Ratings Yet)
Loading ... Loading ...

It’s Party Time!

 

FAVORITE_01How many times have you attended a party and midway through the festivities noticed your belly felt uncomfortably swollen? You filled up with chips, pretzels and other junk food because there was nothing else to nosh on. Ugh!

Notoriously, party foods tend to be highly refined junk foods loaded with salt, sugar and other belly-ache making crap.

When throwing your next party, keep this in mind and wow your guests with something delicious that won’t leave them feeling like they need to go on a three day food-fast to feel better.

Or, if you are attending a party, bring either of the two dishes below as a gift for your lovely hosts. They’ll appreciate you for it, and you will get to eat something yummy that won’t leave you feeling crummy!

These are two of my favorite tasty treats for the perfect party food. What is your favorite party snack?

White Bean Bruschetta on Whole Grain Baguette

 Andrea_bruschetta[1]

Easy Hummus

Hummus8

(No Ratings Yet)
Loading ... Loading ...