15 Minute - Healthy Bowl

This high fiber, low sodium, dairy free dish takes just 15 minutes to prepare and you will be wondering why you never made it before. 

Ingredients

1 cup quinoa
1 cup Organic Sprouted Green Lentils
1 bunch kale, stemmed, chopped 

1 bunch mustard greens, stemmed, chopped

1 head broccoli, cut into florets and steamed 

Choice of chicken, salmon, or tofu (optional)
1 avocado, cut into wedges (optional)

1 tbsp EVOO
Low sodium chicken broth
For serving:
Bragg Liquid Aminos 
Bragg Organic Sprinkle Seasoning 
1 lemon, cut into wedges

Directions:

Cook quinoa and lentils separately according to package instructions. (I cook in chicken broth instead of water)

While that is cooking chop up the greens and sprinkle protein with Bragg seasoning. Heat pan with 1tbsp of EVOO add chicken and sautee until cooked and then toss in greens. 

Divide quinoa among four bowls. Top with lentils, kale and mustard greens and your choice of tofu, chicken or salmon, if using. 

Garnish with avocado if you choose. Serve at the table with liquid aminos, seasoning and lemon wedges.

Kick it Up a Notch - Heirloom Stew

After making a batch of Heirloom Tomato Soup I decided to use some and turn it into a hearty dinner filled with veggies and quinoa. 

While at the Union Square Farmer's Market picking up tomatoes I decided to purchase a few other items; penny zucchini and fairytale eggplant. I have often used penny zucchini in dishes as they cut into a perfect small shape, but I had never seen these fabulous looking eggplant so it was a must purchase for me, I mean look at them, how could you not pick some up?

 

For those of you wanting more information on Fairytale Eggplant, they are picked very young and have the most mild, creamy and absolutely delicious flavor, simply cut them in half and roast or pan sear. 

I decided to slice up the sorted zucchini into, you guessed it penny size slices and went ahead and did the same with the eggplant.

Next I pan seared until they were cooked and softer in texture. While the vegetables were cooking I had another pot on the stove with quinoa. 

 

I decided to cook the quinoa in sme of the tomato soup so it would take on that flavor instead of using water which may have watered down the dish a bit and I was looking for plenty of flavor. Once the quinoa and vegetables where finished i placed in a bowl for a healthy filling lunch.

For those of you looking to add more protein try a fried egg on top, and for those less adventurous how about some chicken.

Farmer's Market Dinner

What’s better then walking to the farmer’s market picking up an assortment of foods and going home to cook dinner for a friend? Today I did just that. After a trip to the gym I headed over to the Union Square Farmer’s Market.

I picked up sorted squash, peaches, sheep’s milk feta cheese, a small watermelon, and basil after that it was a quick stop at whole foods for some shrimp.

After a long day it is nice to prepare a quick, easy, healthy meal with just a few ingredients and I did just that. My friend Heather came over and we sipped on some wine and caught up as I got to work in the kitchen.

To start the meal we had:

Peach, Watermelon, Feta and Basil Salad

Ingredients:

1 peach

Sliced watermelon

3oz feta cheese

Handful of basil

How to Prepare:

Slice up the peaches and watermelon into a bowl. Dice up basil and mix it in with the fruit. Cut up feta cheese and crumple on top of fruit and basil mixture. Serve.

Note: I like to eat this salad without dressing in order to let the flavors of the fruit speak for themselves. Should you want to add a dressing a splash of Balsamic Vinaigrette adds a nice kick.

For the main course:

Sorted Squash Pasta with Shrimp

Ingredients:

1 Zephyr Squash

1 Asian Cousa Squash

1 tbsp Lemon

1 tbsp EVOO

Salt and Pepper to taste

12 Large Shrimp

¼ cup chopped Basil

How to Prepare:

Julienne Squash (I have mentioned my love for my OXO peeler in the past, but a mandolin will also do the trick). Whisk together Lemon and EVOO and add in some salt and pepper to your liking. Add dressing to the squash. Chop up basil and add to squash mixture and let sit (the zucchini will soften when left to sit in the mixture). Next sprinkle a little salt, pepper and lemon on the shrimp and sauté in pan until cooked fully through.

Note: This dish can also be prepared without the shrimp. Great replacement’s for non fish eaters would be haloumi (a greek sheep and goat cheese that is excellent for grilling and holds the shape and texture)

Dinner was a hit! Both dishes where filled with fantastic flavors and it didn’t take more than 30 minutes to prep and cook this meal.

Have you cooked anything from the farmer’s market recently?

SP Cleanse - Days 16-21

Well the cleanse is officially over!!! I have consumed pounds and pounds of fruits and vegetables, come up with new smoothie favorites as well as new salad recipes.

All in all the SP Cleanse has been a success both my first and second times around. I feel great and I am fitting into pants that felt tight prior to the cleanse which is a nice addition to the extra shine in my hair. 

This cleanse was also at an ideal time for me (aside to doing it prior to bathing suit season, which of course was part of the reason I was doing it at this time) on the positive side it got me going to the Union Square Farmer's Market a whole lot more then before. I have now tried many vegetables that I ever new existed such as Tatsoi and Sunflower Greens and I also learned how to prepare vegetables such as Kale and Bok Choy and many more. 

This week I will slowly be adding eliminated foods back into my diet. It is important not to overload on foods that I was unable to eat on the cleanse. I will continue drinking smoothies for breakfast making salads for lunch and eating fish with vegetables for dinner as well as snacks throughout the day.

I will definitely be doing this cleanse again in 6-9 months. 

Farmer's Market - Part II

The rain and humidity can't stop my trip to the Farmer's Market. I know I have mentioned the benefits of Kale before but today I would like to talk about two specific types of Kale which I picked up at Bodhitree Farm stand.

If you have been reading my blog you know I love Kale; I toss it in smoothies, add it to pasta dishes, and make it into chips and more. Below are two types of Kale which I picked up today:

Tuscan Kale – This Kale has a deep, earthy and nutty flavor and is often referred to as the Italian Variety. Like all kales, Tuscan is extraordinarily nutritious: a cup provides more than 100 percent of the daily value (DV) of vitamins K and A, and 88 percent of the DV for vitamin C. Tuscan Kale is a rich source of organosulfur compounds that have been linked to cancer prevention.

Russian Kale – This Kale is the sweetest and mildest Kale with no bitterness (great for a smoothie addition). Similar to Tuscan Kale and other forms of Kale it is loaded with vitamin A, B complex, and C. It is also a powerful antioxidant. One portion of kale is equal to just about 36 calories and can fulfill your Vitamin A needs for the entire day. It is also rich in beta carotene and enhances vision. It is also a rich source of minerals like copper, calcium, iron, and manganese, high in dietary fiber and contributes to effective weight loss. Kale is also an anti-inflammatory and prevents skin diseases

How to Prepare: Use it in a salad, add it to a smoothie, sauté with some EVOO and garlic or add to a pasta dish. Some recipes I have made are Whole Wheat Pasta with Anchovies and Kale, Smoothies with Kale, Tilapia and Cockles with Kale and Cherry Tomatoes, Sausage with Israeli Cous Cous and Vegetables, Grilled Chicken and Kale Salad, Kale Chips

What is your favorite Kale dish?

Superfoods Part VIII

This week I am going to write about three of my favorite foods I can’t believe I have yet to write about. With summer just around the corner these three Superfoods are in full bloom and packed with nutrients, antioxidants and vitamins.

1. Strawberries – Given their unique combination of antioxidant and anti-inflammatory nutrients, it's not surprising to see strong research support for strawberry health benefits in three major areas: first is cardiovascular support and prevention of cardiovascular diseases, second is improved regulation of blood sugar, with decreased risk of type 2 diabetes, and lastly prevention of certain cancer types including breast, cervical, colon, and esophageal cancer. This little fruit is an excellent source of vitamin C, manganese, has a great amount of dietary fiber and iodine, and they are a good source of potassium, folate, vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), omega 3 fatty acids, vitamin B6 (pyridoxine), vitamin K, magnesium, and copper                .

How to Prepare: I add these delicious fruits to smoothies every day, they are a great addition to a salad with grilled chicken and mixed greens and are also just great to snack on alone.

2. Avocados – This high absorbing food has a wide variety of benefits ranging from anti-inflammatory through nutrients such as  phytosterols, carotenoid antioxidants, as well as non-carotenoid antioxidants including vitamins C and E, and the minerals manganese, selenium, and zinc,  omega-3 fatty acids and polyhydroxylated fatty alcohols (PSA)s. The avocado is high in Carotenoids which aid in food absorption. They also aid in promoting a healthy heart, supporting cardiovascular health, promoting blood sugar regulation, and also has cancer prevention benefits.

How to Prepare: I add avocados to all of my salads; it pairs well with chili, what is better than guacamole in the summer? What is your favorite avocado recipe?

3. Peaches – This delicious seasonal fruit is high in fiber and in Vitamins A, C, and E. Unlike most fruits, they contain calcium. They can help ease dry coughs and relieve constipation. One medium peach provides only about 50 calories, less than the 60 calories in a medium apple.

How to Prepare: I enjoy adding these to my smoothies in the summer as well as making salads. One of my personal favorites; Peach, Watermelon, Basil and Feta Cheese

Be sure to check out my past Super Food Entries:

Superfoods Part I / Superfoods Part II / Superfoods Part III / Superfoods Part IV / Superfoods Part V / Superfoods Part VI / Superfoods Part VII

SP Cleanse - Days 8 and 9

Well I have made it through the tough part, a week of fruits and vegetables and I am finally able to add the protein back in.

Talking about my cleanse seems to have had quite an effect as I have 2 friends that have asked me to put them in contact with my doctor's office to order the cleanse. Feel free to contact me if you are interested as well. I do not get paid to advertise for the SP cleanse and I do not profit off of it at all it is just something that has worked for me and I am just looking to share my experience.

Being able to add protein back to my diet is a nice treat, while limited to 3 ounces 3 times a day it is important to choose wisely. It is important to stay off of red meats and to eat white flaky fish as well as light meat. 

After a Pilates class this morning and a meeting for a summer part time nanny job I headed to whole foods and picked up some Tilapia and Cockles to have for dinner with some sautéed kale, cherry tomatoes and brown rice. 

Now that I am on part 2 of the SP Cleanse I am taking the Green Food pill as well as Fiber with my shakes. I am now decreasing my vegetables in my smoothies and increasing fruit.

While 21 days is a long commitment it is nice to see I have made it to Day 9 and have not run into too many issues. 

I will be rounding the day out with acupuncture as my foot is still healing and has been sore for the past few days. 

I hope everyone has had a chance to enjoy the sunny warm weather we have been experiencing in New York!!!

SP Cleanse - Day 4

The SP Cleanse continues…

It is Day 4 and I am definitely starting to feel some changes. I am less groggy and have more energy. I had been having trouble waking up in the morning for the past few weeks due to an inability to fall asleep at a reasonable hour.  Well I am finally falling asleep before 1am and waking up by 9am without a groggy feeling.

This morning I took advantage of the way I was feeling and woke up and made a quick smoothie filled with Strawberries, Blueberries, Raspberries, Kale, Pear and SP Complete Powder.

I had about 90 pages of reading to get done for my final tomorrow so I decided instead of taking a body sculpt class I would head over to the gym and get on the bike and do some multitasking. So I headed over to the gym and got on the bike 2 hours later I had rode over 20 miles and finished half of my reading.

Once I finished at the gym I headed out to pick up some last minute Mother’s Day Gifts, and then I was headed home for a salad filled with a ton of fresh vegetables. For the base of the salad I used komatsuna and tatsoi, I then added in fresh chives and scallions as well as a yellow bell pepper, cherry tomatoes, avocado, corn and hearts of palm. 

After that it was time for more studying and another smoothie filled with Strawberries, Pear, Mango and SP Complete Powder.

 It is time to head back to the books and pack up to go to my parents for the weekend.

Stay tuned for cleanse updates through the next 17 days.

Superfoods Part VI

After a trip to the Farmer’s Market I am inclined to write about 3 Farmer’s Market Superfoods, all of the green variety. Each of these foods can add A Hint of Green to a meal or be the main ingredient.

1. Komatsuna – A type of leaf vegetable that is a variant of the same species as the common turnip. It is grown commercially in Japan, Taiwan and Korea and is also known as Japanese Mustard Spinach. This plant is an excellent source of calcium.

- How to Prepare: Komatsuna is usually stir-fried, pickled, boiled and added to soups or used fresh in salads.

2. Broccoli Raab – Also known as Rapini, it has been described as nutty, bitter, and pungent. Broccoli Raab is a good source of vitamins A, C, and K, as well as potassium, calcium, and iron. Rapini has many spiked leaves that surround a green bud which looks very similar to a small head of broccoli. There may be small yellow flowers blooming from the buds, which are edible.

- How to Prepare: Blanch them and sauté with a little garlic and olive oil as a side to any dish.

3. Tatsoi – Has a pleasant and sweet aroma flavor almost like a mild mustard flavor, similar to bok choi. Tatsoi is generally eaten raw, but may be added to soups at the end of the cooking period. When tatsoi is mixed with other greens it enhances the flavor and nutritional value. It also provides vitamins and minerals, and is a good source of fiber.

- How to Prepare: Use it in a salad or a stir fry. It is also used in soups, to add a delicate flavor. You can also sauté and pair with a larger meal.

Past Superfood Entries:

Superfoods Part I / Superfoods Part II / Superfoods Part III / Superfoods Part IV / Superfoods Part V

A Hint of Greens Snack - 4.21.11

What do you get when you mix Bok Choy with Carrots and Apple? Give up, a great Martha Stewart slaw recipe.

Try out this great dish, great as a snack, side salad with a piece of grilled fish, or over a piece of chicken.

Ingredients:

1 pound baby bok choy (4 to 6 heads)

1 teaspoon coarse salt

1 peeled apple, cut into matchsticks

2 large shredded carrots

3 tablespoons fresh lemon juice

1 tablespoon vegetable oil

1 teaspoon finely grated peeled fresh ginger

Coarse salt and ground pepper

Directions:

1. Halve baby bok choy lengthwise; rinse under cold water to remove grit. Cut crosswise into thin strips; place in a large colander, and sprinkle with coarse salt. Toss to coat. Top with a plate that fits inside colander; weight with a heavy object (such as a skillet or canned goods). Set aside in sink to drain.

2. In a large bowl, mix apple, carrots, lemon juice, vegetable oil, and peeled fresh ginger. Add bok choy; season with coarse salt and ground pepper. Toss.

Superfood Note: Bok choy has a mild, sweet flavor, crisp stalks, and tender leaves. It’s also rich in vitamin C, calcium, and folic acid.

Superfoods Part IV

Today I am going to talk about 3 Superfoods that I plan to prepare in a dish later this week to celebrate my parents 33^rd Anniversary.  Stay tuned for recipes and photos.

1. Anchovies – Not only are they high in heart friendly polyunsaturated fatty acids but these little fish also help lower cholesterol level and reduce the risk of heart disease. Anchovies are also a good source of essential vitamins E and D as well as calcium and selenium.

How to Prepare: Cook into a pasta dish, add to a sauce or dressing for extra flavor, and my personal favorite make a Cesar Salad and put some one top.

2.  Kale – Containing iron, calcium, copper, dietary fiber, vitamins C, B1, B2, B6, E, as well as other phytonutrients the real question is what doesn’t Kale provide? One portion of kale is only 36 calories but it provides a massive 192% of your daily vitamin A needs.  The health benefits seem endless and this healthy vegetable is extremely versatile.

How to Prepare: Use it as the base of a salad, sauté it as a side with fish or chicken, add it to a pasta dish or cous cous, bake it into a chip, or my new personal favorite is adding it to a smoothie to get my day started.  

*** DO YOU HAVE A DAIRY ALLERGY?*** If you need calcium but are allergic or intollerant to dairy products kale could be the answer as is a great source of calcium. It's not as high in calcium as cow's milk, but it does not have the saturated fat associated with cow's dairy milk making it an excellent choice for both children and adults.  

3.  Hot Peppers – This spicy addition to a meal have many benefits aside from containing vitamins A and C, dietary fiber, potassium, and iron. Hot Peppers contain a substance called capsaicin which helps fight inflammation, topical capsaicin aids in natural pain relief, cardiovascular benefits, clear congestion, boost immunity, lower risk of type 2 diabetes and more.

How to Prepare: Roast them, toast them, sauté them or just eat them raw. If you like spice you can’t go wrong adding these to any dish; add them. to Guacamole for a Taco Night, toss them into a pasta dish or salad.

I will be back later this week with a recipe featuring all 3 of these ingredients…

Past Superfood Entries:

Superfoods Part I / Superfoods Part II / Superfoods Part III

Poor Girl's Sushi

Since my full time job these days are school, this new blog and rehabbing my foot I am trying to find efficient ways to enjoy the foods I like on a budget.

Sushi is one of my favorite foods and I have finally found a way to satisfy the craving for just a few dollars.

I stopped by M2M located at 55 3rd Avenue, if you like Asian Markets take the trip they have everything! Anyway, I stopped by and picked up a pack of frozen crabmeat for $5.99 Included are 30 sticks of crab!!

On my walk home I picked up a Mango from a vendor for $2 to eat with the crab

For $7 I now have at least 15 snacks I can eat... well I may need another mango.

This dish is also very good with julienned cucumer,avocado slices and arugula (or most greens (you can never have a bad Hint of Green). When I make this with all of the mentioned ingredients I like to top it with a little Nakano Balsamic Rice Vinegar.

Make this a dinner by adding some edamame and having some brown rice on the side or even tossed into the salad.

Do you have a favorite at home recipe to cure your sushi craving???

Hint of Greens Sauce 4.5.11

I had a few leftover vegetables that I had  not had a chance to use last week, and I wasn't about to let them go to waste so I decided to take a few minutes out of my afternoon to make a Hint of Greens sauce.

Ingredients:

1 Zucchini

1 Eggplant

5 Brussels Sprouts

1 Can Peeled Plum Shaped Tomatoes

2 tbsp EVOO

1 Garlic Clove

Italian Seasoning

Clean and dice vegetables and then coat with a 1 tbsp and a dash of seasoning

Cut up Garlic and heat in deep pan with EVOO. Once pan is heated place vegetables in pan and sauté until vegetables are partially cooked

Slowly start adding the tomatoes into the pan (I like to squeeze them in order to release some juice and to break up the whole tomatoes)

Cover and simmer sauce

Once it is finished you can add this to a chicken or fish dish, or for a quick meal add it to some whole wheat pasta.

Note: Eggplant is considered a brain food so this meal is not only smart on the wallet, but it also contains nasunin a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage