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.

Meatless Monday

Through the Health Coach program at IIN I am learning a great deal about nutrition, dietary theories and the best part is applying them to not only the life of clients but to my life as well. After learning a great deal about raw foods I made the decision that I would go raw 1 day a week as well as incorporate a day of no meat to my diet to better allow my body to digest, heal and work to its full potential. 

After a weekend that included red meat, fresh fries and more I decided today would be a good day to go meatless and incorporate mainly raw foods. 

I started the morning with Tons of Greens Juice - Spinach, Cucumber, Apple, Parsley, Ginger, Lemon (I substituted Kale for Spinach since I had it on hand) 

After an hour workout it was off to the farmer's market to pick up some fresh vegetables. I then headed home and made myself a Meatless Monday sandwich.

- Whole foods hummus

- Shredded Carrots

- Sprouts

- Cucumber

- Heirloom Tomato

- 2 slices of Bread Alone Organic 9-Grain Bread

Now, what to make for Meatless dinner? Perhaps some tomato soup with quinoa and broccoli rabe... stay tuned

Benefits of Juicing

After learning more about a raw food diet I decided to step up my "juicing game" I decided to challenge myself to a 4 day juice cleanse, and I was shocked at how I felt. Prior to the "cleanse" I thought I would be spend the 4 days tired and miserable but it was just the opposite, I was filled with energy and never had a moment of bitterness or anger towards the cleanse. I did not go into this cleanse looking to loose weight, I wanted to challenge myself to see what my body can handle. I also thought it would be good to treat some pain and swelling I was having in my jaw. For those of you unaware I had reconstructive jaw surgery and was suffering from a major flare up. 

I decided to look into the benefits of fruits and vegetables and go from there. Here is a list of some of my findings:

Apple - increases elimination

Beet - encourages a healthy cardiovascular function, possesses strong detoxifying properties

Carrot - liver cleanser

Cucumber - purifies the blood and cleans the intestines

Ginger - known as a natural healer for the entire body, reduces inflammation, aids digestion

Grapefruit - improves liver function, high in antioxidants

Lemon - liver cleanser

Pear - high in vitamin c and copper, potent anti-inflammatory 

Pineapple - reduces inflimation

Spinach - provides support to both liver and kidney function, reduces fatigue, heals the digestive tract, high in antioxidants

When juicing it is important to use Organic fruits and vegetables in order to steer clear of pesticides.

Here are a few of my favorite combinations:

Hint of Greens - Pear, Cucumber, Pineapple, Ginger

Tons of Greens - Spinach, Cucumber, Apple, Parsley, Ginger, Lemon

BApples - Beet, Apple, Pineapple

aLive - Carrot, Apple, Ginger
Gingade - Grapefruit, Ginger

When making juice don't be afraid to try out different combination's, you will be surprised how great fruit and vegetables blend together to create unique flavors. 

Adventures in Juicing

After weeks of purchasing Blueprint Cleanse and Terri NYC juices I figured it was time to bite the bullet and purchase a juicer. I headed over to Bed Bath & Beyond and picked up the Breville® Juice Fountain® Plus. I had read great reviews online and the woman in the store pointed me in the direction of this juicer so I figured it was the right fit.

Once home with the juicer it was time to hit the gym and head to the Farmer’s Market and Whole Foods. I did not have any set recipes in mind I just wanted to play around and see what combinations I liked together so I grabbed some Kale, Cucumber, Apples, Celery, Parsley, Carrots and Lemons.

Returning home from the supermarket I was so excited to get the juicer out the box and start juicing!!!

Greens with A Hint of Lemon

Ingredients:

-          A few stalks of Kale

-          2 stalks of Celery

-          1 Granny Smith Apple

-          ½ Cucumber

-          ¼ Lemon

I was so pleased with the final product, just like the juices I have been spending $6-$9 dollars on each day. I am looking forward to trying out new recipes. This early birthday present to myself is going to be used for years to come!!!!

What are your favorite juice recipes???

A Day Full of Liquids and Workouts... and more

I started the day catching up on some Nutrition School work. Last week had been extremely busy and it was time to get back on track. While I was home doing my work I made myself a Boars Head Low Sodium Turkey Sandwich and had it with a BluePrint Red Juice containing Apple, Carrot, Beet, Lemon and Ginger. The flavor of the juice packs a big punch, it is really refreshing and an enjoyable way to add fruits and vegetables into a diet. 

After I finished a good portion of my work I headed to spin class at NYHRC. I had broken my foot back in February and was unable to spin until this past weekend. This was my third class in four days, I am an addict!!!! The class was fantastic I really got in a good burn. There were quite a few hills and the perfect amount of sprints. While there was no jumping today I was glad because I figured both my legs and foot could use the break. 

When spin was over I headed downstairs to the attached to-go Organic and Vegetarian restaurant, Terri. For some reason I had never noticed it before but my friend Nikki mentioned dropping in after a recent workout and walking out with a great juice and some kale chips and mentioned some salads they had on the menu. Since I knew I would be going to Core Fusion at Exhale later in the day I thought it would be good to grab something on the go since I would be running errands for a bit and not home before class.

I decided to order the Brazilian Bombshell Smoothie which contains acai, acerola, blueberry, mango, banana and I replaced soymilk with almond milk, I also got a container of Kale Chips and took a menu to go as I knew this would be the first trip of many to Terri. (PS – they offer a 3 day juice cleanse for $155!!!)  The juice was absolutely fantastic and the chips were the perfect consistency, it was exactly what I needed to take me through the day until Core Fusion.

After some further school work, searching for jobs and running some errands it was time to head to Core Fusion. Thanks to Ruelala.com bought a 10 pack for classes otherwise I would be sticking to the DVD’s right now. Well, I am so glad that I was able to go to class today, the teacher Michael who was a substitute for the day was great and I felt thoroughly challenged throughout the class (and just 4 hours later I am feeling sore.)

I ended the day with a favorite, SUSHI! A brown rice California roll, brown rice Alaska roll and one piece of Ikura sushi followed by a Blueprint Green Juice containing romaine, celery, cucumber, apple, spinach, kale, parsley, lemon and ginger. 

Day’s like today do not happen as often as I would like but I look forward to challenging myself these days more of a common occurrence in my life.  Of course I am headed out of the city for a good portion of the next two weeks and I hope I can find options equally as good for me.

SP Cleanse - Day 10 - Cooking

I woke up this morning to find that the water was shut in my building. So I decided to brush my teeth with some bottled water... I know I am so fancy right?! I then had a bowl full of berries, usually I would have started the day with a SP Complete Smoothie but with no running water I didn't want to leave a mess to later clean up.

I headed off to NYHRC for a Body Sculpt class with one of my favorite instructors, I can’t wait until I can go to Zumba before Sculpt, but my foot just is not yet ready.

After the gym I headed to the Union Square Farmer’s Market to see what was available today. I picked up some fresh Asparagus as well as some more Tatsoi as I enjoyed it so much raw last week and thought I would try and cook it this week. It had been a while since I had seen Windfall Farms at the market and I was thrilled to see they were there. I stocked up on some sunflower greens, pea greens as well as mixed greens. After I hit the market I decided I would make a salad for lunch.

I headed over to Whole Foods and picked up some Tilapia as well as Cod which was today’s special and a few Cockles to add for flavor for tonight’s dinner.

Then I was headed home and had a salad in mind for lunch.

Mixed Green Salad with Tilapia and Clementine’s

Ingredients:

Mixed Greens

Sunflower Greens

Pea Greens

1 Kirby Cucumber

¼ Avocado

1 Clementine

1 pc Tilapia

1 tsp EVOO

First I placed the Mixed, Sunflower and Pea Greens in a bowl.

Next I heated a nonstick pan with 1 tsp of EVOO and placed the Tilapia in the pan. I seared on each side and then squeezed half of the Clementine over the fish.

I sliced the remaining Clementine over the salad and squeezed them a bit for a bit of flavor and added in the Cucumber and Avocado.

Once the fish finished cooking I placed it over the salad.

And good news, the water is back on!!!!

Dining on a Cleanse

Now that I have added Protein back into my diet I decided to cook myself a nice balanced dinner. 

Tilapia and Cockles with Kale and Cherry Tomatoes

Ingredients:

Tilapia Filet

Cockles

Kale

Cherry Tomatoes

2 tsps EVOO

Brown Rice

First I lightly season the Tilapia with a little seasoning and then place in a non-stick pan with 1 teaspoon of extra virgin olive oil. I cook the fish on both sides and then add the cockles into the pan as well and coat the fish and clams with chicken broth for added seasoning. 

  Once the clams and broth are added to the pan I cover and let simmer until the clams open. While the fish is cooking I add my Hint of Green, kale and cherry tomatoes to another non-stick pan with 1 teaspoon of Extra Virgin Olive Oil and sauté until fully cooked.

In a third pot I cooked up some Instant Brown Rice to add to the meal. I know what you are thinking after my post earlier today, why didn't I have black rice? And the reason is the cleanse allows for wild and brown rice only. 

On the cleanse I am supposed to eat 3oz of protein 3 times a day so this dish will last me for 2 meals. Dinner (and leftovers for lunch) made easy in just 20 minutes.

For “desert” or my evening smoothie I decided to have A Hint of Green Antioxidant Smoothie filled strawberries, blackberries, raspberries, kale and Standard Process Complete Powder. 

 The perfect way to end a Cleanse Day 9… stay tuned for Day 10.

Superfoods Part VII

The darker the food the better. Just like in fashion, black is always in… the little black dress is just as important as the little black antioxidant. 

I have talked about blueberries and black beans and today I will talk about black Super Foods.

1.  Blackberries – As I mentioned the darker the food the more potent the antioxidants. In just 1 cup of you are eating 50% of the daily recommendation of vitamin C. Vitamin C is used for protection from immune system deficiencies, it may lower the risk of developing heart disease, certain types of cancer, and macular degeneration. Vitamin C aids in healing, and studies and it may actually lessen the appearance of wrinkles. Blackberries are also a great source of Phytoestrogens which are naturally occurring plant estrogens that may help relieve the common symptoms of PMS including bloating, food cravings, and may even provide relief for menopausal symptoms. Phytoestrogens may also contribute to brain and immune functioning and heart health. One cup of blackberries also contains 8 grams of fiber, meeting 31% of the daily recommended amount of fiber. Fiber promotes healthy digestion and can lower the risk of developing certain diseases such as heart disease and diabetes .Fiber aids weight loss and makes weight management easier. In addition, blackberries offer up 36% of the daily recommended amount of vitamin K which aids in normal clotting of blood and to aid the absorption of calcium. Blackberries also contain Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Vitamin A, Vitamin E, and Folate.

How to Prepare: Add them to a smoothie, mix them in a fruit salad or bake some muffins. No matter what you do with this Super Food you can’t go wrong.

2. Black Rice – It has been said Kale is the new Spinach and now is Black Rice the new Brown Rice? Though brown rice has been perceived as the healthiest because it is more nutritious, and has higher levels of healthy vitamin E compounds and antioxidants, black rice is gaining ground as a tasty and healthier alternative to brown rice. An analysis of black rice bran from rice grown in the southern United States revealed that it may be healthier than brown rice. Black rice has much higher levels of nutrients and amino acids than regular rice varieties. In addition, this rice has minerals, iron, fiber, and a nutritional profile somewhat similar to brown rice. Moreover, it is especially rich in anthocyanins, which give black rice an edge over brown rice.

How to Prepare: Black rice goes with both sweet and savory dishes. Replace brown rice, cous cous or whatever you may normally use. It is a nice change filled with new flavors and texture.

3. Black Lentils - These legumes are loaded with iron: One cup has about 8 milligrams, getting you almost halfway to the daily requirement of 18 milligrams for women. Lentils also boast high levels of soluble fiber, which may not only lower your cholesterol, but could also improve immune function.

How to Prepare:  Try a Black Bean and Lentil Salad or a Black Lentil Soup

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

SP Cleanse - Days 5 through 7

With it being Mother’s Day this past Sunday I decided to make a weekend of it and pack up and go home to my parents. I picked up a few things at the farmer’s market, packed my Shake and Take blender and a ton of unnecessary clothes.

Being on the Standard Process cleanse was definitely tough. Friday was pretty easy, I woke up and had a smoothie then headed to take my final which I think went well. After the test I went food shopping with my mom for a few things and then went home and had a salad. Friday night was tough, living along I haven’t been surrounded by others eating the past few days and my family had Shrimp with Orzo, Zucchini and Feta Cheese and it looked delicious. While they ate that I made myself some Zucchini and Kale Cooked in Tomato Sauce. I then headed over to a friend’s house to catch up; it had been a while since I was home.

Saturday was a great day to be outside. I made myself a smoothie and then headed outside. My dad started planting his vegetables for the season, we are hoping for a good crop this year, last year was a bit lacking. He planted 6 tomatoes bushes, 2 zucchini plants, 1 eggplant, 1 cucumber bush, cilantro, rosemary, oregano, basil, lavender, and mint. Chives are back outdoors after being stored for the winter; this plant is 10 years old as well as the sage which is 6 years old. 

 

When it was time for lunch I decided to make myself a big salad filled with komatsuna , tatsoi, bell pepper, avocado, cherry tomatoes and a tangerine to add a refreshing taste to act as dressing.

Saturday night I treated myself to some vegetable sushi rolls as well as edamame, it was a nice treat.

Sunday was Mother’s day and my family spent the day relaxing and enjoying the nice weather. We ended with dinner with our family friends at their Country Club. Since it was day 7 of the cleanse I decided to eat a few pieces of sashimi along with a large salad for dinner. I really showed restraint, we were at a buffet filled with lobster tails, sushi bar, pizza, pasta, carving stations not to forget desert and more. I decided the sashimi would fill a craving as something off the diet but still something I would be able to eat days 8-21.

The overall weekend was great. Great weather saw some friends and enjoyed quality time with my family.