Fun Fruity Salad

I read a recipe in a magazine a few years back that incorporated Asian Pears into salad. I have since been addicted to the costly fruit, so I do try and put it to good use. Here is a recipe for one of my favorite salads.

Ingredients:

For Salad:

- Handful of Spinach Leaves

- Handful of Romaine Lettuce

- Handful of Pea Shoots

- 4-6 Strawberries

- 1/2 Asian Pear

- 1 stalk Hearts of Palm

- 1/4 Cucumber

- 1/4 Avocado

- 3oz Chicken

For Dressing:

- EVOO

- Balsamic Vinegar

- Water

- 1 Egg Yolk

For the Salad:

Well folks it’s a salad, so I will keep it simple. Cut up the lettuce, dice up the vegetables, slice the fruit and chicken and mix it all in a bowl.

For the Dressing:

I use this container to make measuring easy and so I have dressing for a few days. 2 parts vinegar, 1 part water, 1 part EVOO, 1 egg yolk... then SHAKEEEEEE!

Pour some dressing on top of the salad and enjoy!

Seaweed Snacks, The Potato Chip of the Sea???

Growing up I was always told to try food, and if I didn't like it I didn't have to eat it again. Well I have not found many things I haven't liked.

I remember being away at sleep-away camp and when other kids would request candy for visiting day I begged my mom to find me sheets of seaweed to snack on. She thought it was an odd request but non the less she found them and I was a happy camper.

 

Well it has been about 12 years since my summers at camp and seaweed still is a top snack in my life. It has also become much more mainstream. While I still go to M2M (Asian market with tons of options and bulk packs) you can find Seaweed snacks at Trader Joe's nationwide and even at bodega's around the city.

I was an avid roasted seaweed eater but now with other oil options as well as wasabi flavor this healthy snack has come a long way. Go pick some up and try it out for yourself.

Peak Inside the Fridge and Cabinets of a Health Coach

Eating food that tastes good and is good for you is much easier than people seem to think. I believe in simplicity and my fridge and cabinets reflect the way I eat. Every Monday I take an hour to go to the Farmer's Market and Whole Foods, Trader Joe's, or Food Emporium or a combination of the three, I then go home and stock my fridge with all of my fresh ingredients. 

The reason I go the same day each week is because I am usually all out of food. In my fridge I keep foods that only have a shelf life of about a week. In doing so I make sure that I am having the freshest and most pure ingredients. The fewer the ingredients on the label the better, and I try to keep any labeled food out of the fridge.

Which brings me to my cabinets; I keep them stocked with staples, and items which have minimal items on the ingredient lists. 

Now, welcome to my fridge....

As you can see it is full of bright colors and not many packaged items are stored. Now let's go though shelf by shelf. 

Shelf 1: 

- Kale

- Broccoli

- Mustard Greens

- Mizuna

I always like to have ingredients for green juice in my fridge and Kale and Broccoli are two things that I always toss in the juicer. Mustard Greens and Mizuna I have been sautéing with EVOO, Jalapeño and Sea Salt and eating alone, as a side dish or mixing into salads, pastas or eggs. 

Shelf 2: 

- Swiss Chard

- Spinach 

- Crunchy Sprouts

- Sweet Pea Shoots

- Butternut Squash Cubes

- Orange and Red Cherry Tomatoes 

- Rotisserie Chicken Breast

Like the green vegetables on the shelf above I use Swiss Chard and Spinach the same way. I also use the Swiss Chard in my homemade Miso Soup. Crunchy Sprouts, Sweet Pea Shoots and tomatoes I add into salads or snack on by the handful. I always pick up a rotisserie chicken breast to have available if I am in need of a quick meal or quick protein fix before a morning workout. I picked up butternut squash cubes as well not for a soup this week but to roast with some other veggies as a side dish or addition to pasta.

Shelf 3:

- Asparagus

- Butternut Squash Soup

- Organic Miso

- Strawberries

- Pineapple

- Blueberries

- Raspberries

- Blackberries

- Kombuca

- Rice Vinegar

- Hearts of Palm

- Mayonnaise

It is important for me to have mixed berries, I snack on them throughout the day as well as evening and also use strawberries when making morning smoothies. Organic Miso, Rice Vinegar, Kombucha, Hearts of Palm and Mayonnaise are staples in my fridge. I enjoy making my own miso based soup filled with veggies, use rice vinegar on rice as well as salads and other dishes, kombucha is a great drink alternative to my ever favorite WATER, hearts of palm make it into every salad dish I make and mayonnaise comes in handy from time to time in salad dressings and other dishes. I made Butternut Squash soup a few weeks ago and portioned it out into containers and have been defrosting a container each week; it comes in handy to have homeade soup. I also picked up some asparagus to enjoy grilled with some fish for dinner and in other dishes throughout the week. 

Drawer 1:

- Bucheron - flakey, creamy goat's milk cheese

- Rustico Red Pepper - sheep's milk cheese

- Tilapia

- Branzino

- Cockles

Being allergic to dairy from a cow I like to try a new cheese now and then that is goat or sheep based and today while shopping I decided to pick up two. I had not tried either and am pleased with both the taste and texture alone and look forward to incorporating them into some dishes this week as well as enjoying plain. Fish is a great lunch so I decided to pick up two pieces as well as some cockles to add a little flavor to the tilapia. 

 

Drawer 2: 

- Carrots

- Apples

- Avocados

- Oranges

- Lemons 

- Beets

All of these items are staples each week in my fridge; I eat them as is add them to salads or use to make juice. 

Drawer 3:

- Sweet Potatoes

- Cucumbers

- Onion

- Garlic

- Lemon

- Lime

Again these are items that you can always find in my fridge, I stock up on cucumbers as most of the juice I make has 1-2 cucumbers. I also keep sweet potatoes available as a healthy addition to any lunch or dinner. Onion, garlic, lemon and lime add flavor to any dish and should be on hand when cooking.

Now that you see how I keep my fridge stocked it is time to look into my cabinet. 

Shelf 1:

- Whole Wheat Cous Cous

- Lipton Cold Brew Iced Tea

- Mixed Grains from Trader Joes

- Quinoa from Trader Joes

- Brown Rice

All low in ingredients these foods are not highly processed and good staples to have available for any meal. 

Shelf 2: 

- De Boles Organic Angel Hair with Whole Wheat and Flax

- De Boles Gluten Free Rice Fettuccini  

- De Boles Organic Spinach Fettuccini

- De Boles Organic Artichoke Flour Spaghetti 

- Organic Chicken Broth

- Israeli Cous Cous

- Walnut Halves

- Sunflower Seeds

- Almonds

- Brown Rice

Clearly when I find something I stick with it and De Boles is a new favorite brand of mine and I am not letting it go anywhere. Having been on gluten free diets in the past when testing allergies I have learned what is best for my body and that is staying away from white flour. De Boles has tons of gluten free and whole grain pasta options which are a great household staples. Chicken Broth should be a staple in any home, and try the low sodium option (your body will thank you). Nuts and seeds are great for snacking and adding to salads, and more brown rice never hurt.

How does your fridge measure up? What are your household staples?

Farmer's Market - Part VIII

 As you know by now I love my green vegetables, and after my last few trips to the farmers market my love has only grown stronger . Once or twice a week, I head over to Lani’s Farm stand at the Union Square Farmer’s Market.

I always find myself drawn to Lani’s because they have vegetables cooking as you are shopping. They usually have somewhere between 2 and 6 vegetables going at once and they prepare them perfectly. Each vegetable is cooked EXACTLY the same way, Extra Virgin Olive Oil, Sea Salt, a little Jalapeño and THAT IS IT, does it get any easier? *note: some greens are blanched in water for a minute prior to sautéing*

After trying what they have cooked I usually choose 3 vegetables to base my dishes around for the week. Below are my most recent additions to my life, and you should consider adding them to yours.  Try these vegetables prepared both as mentioned above and raw.

Bok Choy - Also known as Chinese white cabbage, this vegetable is a great addition to your diet and can be found year round in farmer’s markets and supermarkets anywhere. The healthiest member of the cabbage family is full of Vitamin C, Calcium, Dietary Fiber and Potassium. Enjoy this vegetable prepared many ways, sauté, braise or add to a soup. Mildly flavored with a tender sweetness this vegetable is a welcome accompaniment to many meals without overpowering.

Italian Dandelion - This edible green has been used as medicine. Dandelions are very nutritious having more vitamins and minerals than most vegetables. The leaves are eaten in a salad or boiled in water to make tea, which is known to strengthen and purify the blood. To learn more about this top ranking green check out this article Health Benefits of Dandelions .

Mustard Greens - Mustard greens are low in calories and contain a large amount of antioxidants. They provide an excellent source of vitamins B6, C, and E, folic acid, calcium, carotenes, manganese, copper, and fiber.  They also offer a good source of phosphorus, vitamins B1 and B2, magnesium, protein, potassium, and iron. Studies have shown that mustard greens have anticancer effects and assist in supporting bone health. Mustard greens are also beneficial especially for women who are going through menopause.  They have the ability to protect against breast cancer and heart disease. 

 Mizuna - One of the mildest mustard greens, mizuna, which is often found in mesclun mixes is high in immune-boosting vitamin C, folate, and iron. It also contains powerful glucosinolates antioxidants linked to decreased cancer risk. One of the most famous and unique Japanese greens, they are mildly peppery in flavor. Usually eaten raw in salads, they are also good when lightly cooked. 

 

Swiss Chard - With white being the mildest flavor of all different color chards, this vegetable is good even in soups, or replace spinach in any dish for a meatier texture.  Like spinach, it is the store house of many phytonutrients that have health promotional and disease prevention properties. Rich in Vitamin K, also rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like ß carotene, α-carotene, lutein and zeaxanthin this vegetable will surely enhance your diet. 

 

Past Entries:

Farmers Market Part I / Farmers Market Part II / Farmers Market Part III / Farmer’s Market Part IV / Farmers Market Part V / Farmers Market Part VI / Farmers Market Part VII

Butternut Squash Soup

With Fall in full swing it is important to take advantage of both the fruits and vegetables the season has to offer. Fall is all about grounding foods and what is more grounding then a Butternut Squash?

Butternut Squash Soup

- Total Prep time 25 minutes - Total Cook time 45 minutes - Serves 4 (large bowls) 

Ingredients:

 - 2 tablespoons butter

- 1 small onion, chopped

- 1 piece (2 inches) fresh ginger, peeled and chopped

- 2 garlic cloves, chopped

-  2 3/4 pounds small butternut squash, prepared and cut into 3/4-inch cubes

- 1/4 cup fresh orange juice

- Coarse salt and ground pepper

Directions:

1. Melt butter in a large saucepan over medium heat. Cook onion until fragrant, about 2 minutes. Add ginger, garlic, and squash; cook, stirring occasionally, until fragrant, 6 to 8 minutes.

2. Stir in 4 cups water. Bring to a boil; reduce heat. Simmer until squash is tender, 20 minutes.

 3. Puree soup in two batches.

*Note - When blending hot foods, allow the heat to escape to prevent splattering. Remove the cap from the hole of the blender's lid, and cover with a dish towel.*

 

3. Stir in juice and 1 1/2 teaspoons salt. Serve hot,

Optional to top with sour cream, pepper, and pumpkin seeds, if desired, or try some Greek yogurt to maintain this healthy meal.

Superfoods Part XIV

Time to appreciate the superfoods of the fall season, be sure not to miss these fabulous three foods.

Butternut Squash - Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects. The tangerine hue, of a squash indicates butternut's most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular it boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What's more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. To top it off, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

How to Prepare: Roast a butternut squash and use to make a sweet and creamy soup, boil and mash in combination with white or sweet potatoes, or even blend cooked squash with white beans, garlic and seasonings for a hearty dip.

Sweet Potato - This potato is rich in vitamins A, C, E, copper and fiber. This orange root vegetable is one of nature's candies. One cup cooked has 180 calories, 41 grams carbohydrates, 7 grams fiber and 4 grams of protein.

How to Prepare: Easy as 1,2,3… Preheat your oven to 350 degrees and line a sheet with tin foil. Wash and dry the potatoes. Poke holes with a fork, and you can rub with olive oil, or not. Bake for 45 minutes or until a fork inserted meets softness. Once they're done, let them cool. Then peel the skins off and enjoy. You can do almost anything with them. Eat them just as they are, or throw them in your food processor with some orange zest and a touch of cinnamon and clove, or make them into a healthy fry. 

Leeks – Like onions and garlic, Leeks belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables. They are a good source of dietary fiber, containing goodly amounts of folic acid, calcium, potassium, and vitamin C. Easier to digest than standard onions, leeks have laxative, antiseptic, diuretic, and anti-arthritic properties.

How to Prepare: Sauté leeks and fennel and garnish with fresh lemon juice and thyme. Add finely chopped leeks to salads or slice them into an omelet or frittata. Prepare a cold soup made from puréed cooked leeks and potatoes. Add leeks to broth and stews for extra flavoring. Or braise leeks sprinkled with fennel or mustard seeds make a wonderful side dish for fish, poultry or steak.

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 / Superfoods Part VIII / Superfoods Part IX / Superfoods Part X / Superfoods XI / Superfoods Part XII / Superfoods XIII

Quinoa Salad

In the past year, Quinoa has quickly become my favorite grains. I love the subtle crunch that it has when cooked and that it is so high in protein.

Quinoa is a grain-like crop grown for its edible seeds. It’s considered a “pseudocereal,” — not a true cereal, not a grain, since it’s not a grass. It’s related to species like beets, spinach and tumbleweeds and is 6,000 years old and is native to the Andean region of South America. 

The main reason its star is on the rise here is because of its incredible nutritional value, as well as it's ability to take on so many other flavor. 

Quinoa and Vegetable Salad

Ingredients:

- 1 Cup Quinoa

- 2 Cups Low Sodium Chicken Broth

- 2 Handfuls of Kale

- Cherry Tomatoes

- Yellow and Orange Bell Peppers

- Japanese Eggplant

- EVOO

- Sea Salt

1. Instead of cooking the Quinoa in water I choose to use Chicken Broth in order to give a little added flavor.

2. While the Quinoa is in the pot cooking I diced up all of the vegetables.

 

3. Next I took all of the vegetables and tossed them in a pan with some EVOO and sea salt. 

4. Once the Qunoia was finished cooked I added into the pan of vegetables and let it sit covered for a few minutes. 

This recipe is easy as can be and can be done with any vegetables you have sitting around. Quinoa is also a great addition to salads as well. 

I decided to pair the Qunioa Vegetable salad with 3ox of Rotisserie Chicken Breast to make for a filling balanced lunch.