just a pinch.

Roasted Acorn Squash & Fall Salad (adapted from sprouted...

Mon, 26 Nov 2012 15:47:00 -0500

roasted squash.

with market salad.

Roasted Acorn Squash & Fall Salad

(adapted from sprouted kitchen)

With winter comes squash. By far, my favorite squash is the acorn, which to my surprise many shy away from, or opt for the better known butternut instead. Acorn squash is actually the only squash where you can eat the skin, though in this recipe the skin gets a bit too crispy for that. Packed with Vitamins A and C, potassium, manganese and the fatty acid necessary to good health, omega 3’s. With their abundant phytonutrients, they are thought by many to have an anti-cancer effect. The beautiful orange-yellow color in the squash resembles a strong presence of beta-carotene. Let’s not forget that beta carotene reduces free radicals in the body, the chance of heart disease and even colon cancer. That, my dear, is one powerful vegetable.

Roasting only enhances its sweet, creamy texture. A fresh fall salad combining market greens, roasted potatoes, quinoa (essential amino acids and protein) and a tangy balsamic vinaigrette piled over top adds a perfect accompanying texture. Though cheese is never really a desired garnish of mine, a few shaves of pecorino over top lends a salty touch to each bite.

ingredients.

1 medium acorn squash, quartered, seeds removed

1 1/2 tbsp coconut oil

1-2 tbsp balsamic vinegar

sea salt and freshly cracked black pepper

salad.

4 cups market greens (feel free to get creative here)

1/2 cup cooked quinoa

1 cup boiled fingerling potatoes, cut into coins

1/3 cup pecans (preferably raw, but no judgement if you opt for roasted)

shaved cheese of choice (optional)

simple dressing.

2:1 ratio of your best quality olive oil and balsamic vinegar

1 tsp dijon mustard

sea salt and freshly cracked black pepper, to taste

proceed on.

Preheat your oven to 400 degrees F.

Prick the flesh of the squash a few times with the fork. Coat the squash in the coconut oil and balsamic vinegar, sea salt and pepper. Lay them cut side up on a baking tray and bake for about 35 minutes, or until you can easily pierce through the flesh. Set aside.

Meanwhile, in a mini mason jar add your dressing components and give them a good shake. Wah-lah! Simple dressing, just like it says.

Combine the greens, quinoa, potatoes and pecans in a bowl and toss with the desired amount of dressing. Arrange the squash on four plates and stuff the cavity (a little over flow of veggies is never a bad thing) with your prepared salad. Top with cheese, if desired, and freshly cracked black pepper. And as easy as that you have a perfectly healthy, vegetarian dinner for four.

Lemony Roasted Brussel Sprouts Salad We know winter is upon us...

Sun, 18 Nov 2012 09:17:00 -0500

Lemony Roasted Brussel Sprouts Salad

We know winter is upon us when the stalks of brussel sprouts return to the market. As a part of the cabbage family, it is one of the vegetables that many of us manage to steer clear of in the produce aisle. I fell in love with them when I was working in the restaurant kitchen where actually, it was more of a love/hate relationship. After serving up twenty PLUS orders every night you begin to dislike the things you grew to love. Thankfully as a personal chef I no longer have to prepare, cook, and consume brussel sprouts eight days out of the week, so back on the love boat it is. Nothing pairs with brussel sprouts quite like lemon juice and the fiery kick of chili peppers. Lemon adds the perfect amount of acidity to balance out the bitterness of the sprout (and of course a touch of vitamin C), while the added spice gives the cabbage a pinch of heat.

Brussel sprouts are an incredibly nutritious vegetable. They are rich in vitamin A (maintaining healthy skin), vitamin K (promotes bone formation and strengthening) and vitamin C (protects body by trapping harmful free radicals). They are a powerhouse of several flavonoid anti-oxidants (phytochemicals) that together offer protection against prostate and colon cancer.

With Thanksgiving less than a week away, this recipe could not have better timing. I’m sure everyone will be thankful for your colorful, vitamin packed side dish on the table next to grandma’s famous gravy.

Ingredients.

2lbs brussel sprouts, trimmed and halved lengthwise

2 tbsp extra virgin olive oil

10-15 cherry tomatoes, halved lengthwise

1 small (or 1/2 large) red cabbage, cored, shredded

1 clove garlic, thinly sliced

1 small shallot, thinly sliced

juice and zest of one large, juicy lemon, separated

1-2tsp chili flakes (depending on your heat index)

coarse sea salt

freshly ground black pepper

Proceed.

Preheat the oven to 450 degrees F.

Heat the oil in a large saute pan over medium-high heat. Add the sprouts and season with a good amount of salt and pepper and your chili flakes. Once the sprouts start to brown place in the oven until cooked through, 8-10 minutes.

Meanwhile, in a large bowl add your halved tomatoes and shredded cabbage.

Replace the pan back on the burner. (keep your towel on the handle for a reminder that it is still HOT).

Add your thinly sliced garlic and shallot. Saute for 2-3 minutes.

Add lemon juice and lemon zest. Season to taste with sea salt and freshly cracked black pepper. Add the sprouts (and juices) to the bowl with the tomatoes and cabbage. Toss and serve immediately. If you’re feeling indulgent, it is the holiday season after all, add an extra crunch with toasted breadcrumbs, toss in a handful of chopped walnuts or garnish with a bit of shaved pecorino romano.

The Healing Power of Magnesium. I have only recently been...

Sat, 17 Nov 2012 19:29:00 -0500

dulse. (red seaweed)

molasses.

raw almonds.

The Healing Power of Magnesium.

I have only recently been introduced to the amazing healing powers of magnesium. Personally, I believe that most Americans are magnesium deficient and certain are even more likely to be deficient due to genetics, but thankfully there are numerous ways to add it to your daily regimen. Though I don’t typically suggest many supplements, this is one that I highly recommend. (and of course I must add in here to consult your doctor). That being said, as far as taking a supplement goes, it really depends on each individuals diet. Remember: bio-individuality.

How much magnesium is enough? Well, for the most part you want about 300mg/day combined from all sources (see list below), so you may not need any in pill form at all, which to be frank, is rarely the case. Also, keep in mind that a decent multivitamin only contains about 50mg. Minimalist isn’t the trend when referring to our magnesium levels so If you decide to get your levels tested, aim to have optimum levels, not just skirting rock bottom.

Many people believe that magnesium needs to be balanced with calcium for maximum absorption, but it does not have to be taken with calcium to be absorbed properly. If the body needs the magnesium, which it most likely will, then it will have no problem soaking it up. In the rare case that your body has enough, then it will be easily excreted, no need to worry about that.

There are plenty of ways that magnesium is lost from the body: grains, soy, alcohol, coffee, black tea, pharmaceutical drugs, and calcium supplements, are only just a handful.

Now lets get on with the invaluable information about the benefits of magnesium, shall we?

(the following information is from an article by Marcus Julian Felicetti):

1. Better Sleep: The sleep regulating hormone melatonin is disturbed when magnesium is deficient. Furthermore, magnesium brings balance and controls stress hormones. Stress and tension are often reasons why people suffer from insomnia in the first place.

2. Relaxes the Nervous System: Serotonin, which relaxes the nervous system and elevates mood, is dependent on magnesium.

3. Bigger, Stronger Muscles: Magnesium allows the body to produce more Insulin-like Growth Factor (IGF-1), which is a major contributor to the growth and strength of muscles.

4. Better Flexibility: Magnesium loosens tight muscles. Without magnesium, muscles do not relax properly and cramps occur. Magnesium is important for flexibility, because low magnesium results in a buildup of lactic acid, causing pain and tightness.

5. Bone Integrity & Strength: Magnesium helps to fix calcium properly. It may blow some people’s mind that the calcium supplements they’re taking are not only useless, but are actually contributing to osteoporosis! There are actually about eighteen essential nutrients that contribute to bone health; magnesium is definitely one of the most essential because it stimulates a particular hormone called calcitonin. And, it also suppresses a hormone called parathyroid that breaks down bone.

6. Remineralizes Teeth: Magnesium deficiency causes an unhealthy balance of phosphorous and calcium in saliva, which damages teeth.

7. Alkalizes the Body: Magnesium helps return the body’s pH balance. Magnesium reduces lactic acid, which is partly responsible for post-exercise pain.

8. Hydrates: Magnesium is a necessary electrolyte essential for proper hydration.

9. Helps to Relieve Constipation: Magnesium can be used to cleanse the bowels of toxins.

10. Enzyme Function: Enzymes are protein molecules that stimulate every chemical reaction in the body. Magnesium is required to make hundreds of these enzymes work and assists with thousands of others.

11. Diabetes: Magnesium enhances insulin secretion, which facilitates sugar metabolism. Without magnesium, glucose is not able to transfer into cells. Glucose and insulin build up in the blood, causing various types of tissue damage, including the nerves in the eyes.

There are many other benefits of magnesium: It helps prevent strokes, heart disease, period pain, relieve migraines, and more.

I was astonished when reading through all the healing powers of magnesium. I know that I personally include a small amount of magnesium in my diet daily by consuming plenty of almonds and dulse, but I am beginning to wonder if that has been enough.

Here is a list of six of the highest food sources of magnesium (mg per 100g/10 tablespoons):

1. Kelp (760mg)

2. Soaked Almonds (270mg)

3. Soaked Cashews (267mg)

4. Molasses (258mg)

5. Buckwheat (229mg)

6. Dulse (220mg)

If your diet is lacking in the above six sources of magnesium rich food, like that of several Americans, here is a list of some recommended supplements:

*magnesium amino acid chelate

*liquid colloidal magnesium

*magnesium chloride

*magnesium citrate

Also, another notable recommendation is magnesium oil, which is rubbed onto the skin. It has been highly suggested to rub the oil on your feet before going to bed, especially if you have trouble falling asleep or your legs tend to twitch at night. (guilty). What better excuse to have a loved one comfort you with a foot massage?

NOTE: Magnesium OXIDE is NO good. It forms a caustic magnesium hydroxide that burns intestinal walls and it is extremely poorly absorbed.

A Sip of Soda: How Soft Drinks Impact Your Health A little tid...

Sun, 04 Nov 2012 23:27:00 -0500

A Sip of Soda: How Soft Drinks Impact Your Health

A little tid bit I have yet to share with you: my whole life I have been a “diet soda drinker.” Who would have thought, right? Well even us nutrition nerds all have our shortcomings, and this was one of mine. Unfortunately, my parents didn’t know much better either because that’s what I was brought up on. That and of course my other essentials: crystal light, diet snapple, skim milk (see a trend?), capri sun, maybe toss in a starbucks contraption in there somewhere, and more soda…an abundance of diet (mostly) soda. I’m sure I took a couple sips out of the water fountain every other day or so in my school days. Of course now is a entirely different story; I haven’t had soda since February 2011. (round of applause). Yea, it’s been quite a while. I do, however, clearly remember the one day when I was working in the kitchen at A Voce and I went back to my station to take a sip of my diet coke and I saw something scribbled on it in big red sharpie, messy chef handwriting: This Shit Will Kill You. The shocker wasn’t that someone vandalized my property (one of two girls in a kitchen dominated by dudes, vandalizing property was the least of my annoyances), it was that they - he - was, in a way, right. This 16oz soft drink I was indulging in once, if not twice, a day was loaded with aspartame, preservatives (citric acid, phosphoric acid and potassium benzoate) and of course caramel color (FDA-approved, whatever that means). But it tasted sooooooooooooo marvelous, what did I care? Well a few months later (I was pretty stubborn so it took me a bit) I came around to doing some extensive research and elected to say farewell to my nutrient lacking soft drink. I’m not sure that I can really tell you that I feel “different” in any way what-so-ever, but I do know that it has been one of the healthiest decisions I have ever made. That and parting with splenda. (gasp). I’ll save that for another “revealing of my imperfections” post.

For now, my nutritious readers, I encourage you to take a good look at this chart and at least limit your soda intake. I normally tell those willing to listen: everything in moderation. But, I think we can all agree that some things in life just need to be nixed all together.

Roasted Carrots with Pistachio Vinaigrette Seriously, how...

Sat, 03 Nov 2012 09:10:59 -0400

bounty of market carrots.

roasted carrots with pistachio vinaigrette.

Roasted Carrots with Pistachio Vinaigrette

Seriously, how gorgeous are these carrots? The bright orange and deep magenta nearing purple hues are stunning. If you’re able to, you should definitely make a pit stop by your local farmers market this week to see the variety of colorful vegetables fall has to offer. I’m hopeful that even though Sandy rattled us up pretty severely here in New York and the surrounding states that our local farmers are safe and their crops survived Sandy’s demolition.

Naturally sweet, delicious and crunchy, carrots are a healthy addition you can make to your weekly menu. Lets not forget, these root vegetables come with wholesome health benefiting compounds such as beta-carotenes (this powerful natural anti-oxidant helps protect body from harmful oxygen-free radical injury), vitamin A (promotes good vision, reproduction, sperm production, maintenance of epithelial integrity, growth and development), minerals and anti-oxidants in ample amounts.

Pistachios are one of my all time favorite nuts. I remember when my girlfriends are I were much younger (sigh) we used to play cards with pistachios. They are a rich and important source of energy, protein, fats and minerals especially to those is Central, West and South Asia. This powerhouse “fruit” is a source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including carotenes and vitamin E.

So yes, I would bookmark this recipe under nutritious and delicious! You can enjoy them as a side, toss them in a salad or pile them over warm quinoa. Oh, and remember to always soak nuts, seeds and grains over night. Helps immensely with digesting them! Give them a good rinse the next day. I normally let them dry out in a colander in the refrigerator, that way they don’t get moldy.

The goods.

1 bunch carrots, washed and sliced lengthwise

Sea salt

Fresh black pepper

5 cloves garlic (with skin on)

Olive oil

Vinaigrette.

1 tsp mustard (good quality Dijon is best)

2 tbsp fresh lemon juice

3-4 tbsp olive oil (break out the good stuff for vinaigrettes)

Sea salt

Fresh black pepper

1/4 cup raw pistachios, roughly chopped, separated

Proceed on.

Preheat oven to 400 degrees F. Toss the carrots and garlic with salt, pepper and olive oil. Add in other spices if you are feeling fancy. Herb de Provence is great addition or some chili flakes to give them nice kick of heat. Roast in the oven for 35-40 minutes, or until al dente!

Meanwhile, combine all you vinaigrette ingredients in a small mason jar (baby food jars are great for dressing) and give it a good shake (I know, it’s so easy to make a homemade vinaigrette with no added preservatives). Adjust the seasoning to your liking and add half the pistachios to the vinaigrette and reserve the rest for garnishing.

When the carrots are done roasting, toss them in a bowl with a couple tablespoons at a time of the dressing. Carefully remove the garlic from its skin and toss them in with the carrots as well. Garnish with pistachios. Simple as good be!

Homemade Apple Pie. Ahhhhhh. Fall eats are some of my absolute...

Fri, 02 Nov 2012 16:23:55 -0400

spiced up and piled in.

lid on and ready for the oven.

fresh out of the oven

Homemade Apple Pie.

Ahhhhhh. Fall eats are some of my absolute favorite, including of course homemade pie. I have to admit though, this is the very first apple pie I have ever attempted to make! To be quite honest, I’ve never been a big fan of cooked fruit, or so I thought. Now lets admit, we are all pretty picky when it comes to pie crust. Flaky? Buttery? Gluten Free? Most of us cave in and purchase the store brand (guilty.) while some of us cannot make a homemade pie without a homemade crust. Well for me, if I am going to make a homemade pie crust then it might as well be gluten free. I found a great gluten free pie crust recipe from glutenfreegirl. But of course, which ever you prefer, no judgement.

the goods.

3 lbs apples (I used honey crisp because they are my favorite!)

1 lemon, juice and zest

3/4 cup + 1 tbsp packed brown sugar, separated

2 tbsp flour (use all purpose or GF if you’re going that route)

1/2 tsp sea salt

1-1/2 tsp cinnamon

1/2 tsp ground nutmeg

1/2 tsp ground allspice

1 egg white, beaten lightly (optional)

melted butter (optional)

procede on.

Adjust the oven rack to the lowest position and heat oven to 350 degrees.

Transfer your prepared pie dough to your pie plate by rolling dough around rolling pin and unrolling over pie plate. Ease dough into the corners of the pan by gently lifting dough edges with one hand while pressing around the pan bottom with the other hand. Leave dough that overhangs lip of plate in place. Refrigerate until needed.

Peel, core and cut apples into 1/4” slices and toss them with the lemon juice and lemon zest.

In a bowl, mix 3/4 cups sugar, flour, salt and spices together. Toss dry ingredients in with the apples. Turn fruit mixture into chilled pie shell and mound slightly.

Roll out the second piece of dough and place over filling. Trim top and bottom edges of the pan. Tuck the rim of the dough underneath itself so that the folded edge is flush wit the pan lip. Make a beautiful design with a knife like above or just add a couple slits to the top of the dough for steam to release. If pie dough seems very soft, place in the freezer for about 10 minutes before cooking.

Brush the egg white or butter onto top of the crust and sprinkle with the remaining sugar.

Bake until the top crust is golden, about 30 minutes. Rotate pie and continue cooking until juices buble and the crust is a deep golden brown, 25-30 minutes longer.

Transfer pie to wire rack and cool to room temperature for 4 hours…or however long it takes to dig in!

Hearty Potato & Leek Soup It’s that time of year again for...

Thu, 01 Nov 2012 23:25:51 -0400

Hearty Potato & Leek Soup

It’s that time of year again for a few bowls of soul warming soup. This past weekend and the beginning of this week was not only frigid but quite the record breaker for New York City. Hurricane Sandy ripped her way up the east coast, landed in Atlantic City and barreled on up through New York. Thankfully during the worst of it I was upstate in Cornwall with a good friend of mine and her family. After a handful of runs, hikes, and couple polar bear dives all we really wanted was a big warm bowl of homemade soup. Well, maybe some apple pie too but I’ll be posting about that later on, have to keep you on your toes and coming back for more.

With the countless red potatoes and onions available at the Quinn residence it was quite obvious that potato and leek soup (vegan version of course) was going to be on the menu for the afternoon. I normally feel obligated as a chef to use all the leftover goods available, hence the added roasted acorn squash to the soup. It adds the perfect amount of sweet creaminess, it’s definitely not something that should be over looked in this recipe. Paired with my purple cabbage and walnut salad and some hearty bread for dipping and you have yourself a perfect autumn lunch.

the goods:
1 large white onion, diced
5 cloves garlic, minced
2 leeks, cleaned and sliced thin
12 red potatoes, diced
1/2 roasted acorn squash, skin removed
2 qts low sodium vegetable stock
1 tbsp dried thyme
Olive oil
Salt
Freshly ground black pepper
Apple cider vinegar
Scallions for garnish

Proceed on:

Heat a large soup pot over medium high heat. Add a good glug of olive oil.

Add the onion and leek and a big pinch of salt. Let the onions sweat but not caramelize, about 8-10 minutes.

Next, add in the potatoes, squash and garlic. Add the thyme, another generous pinch of salt and numerous cracks of fresh black pepper. Sauté the flavored together over medium heat for 8-10 minutes.

Deglaze with a couple tablespoons of apple cider vinegar and scrape the bottom of the pot with a wooden spoon to bring up any favors that have stuck to the bottom of the pot. When most of the liquid has evaporated add the vegetable stock. Bring to a boil and then reduce to a simmer.

Cook until potatoes are tender, 45 minutes to an hour. Blend with an immersion blender (hand blender) or in batches in your regular everyday standup blender. Season to taste with salt and pepper. Ladle into mugs or bowls and garnished with fresh scallions.

Fish Oils. Capsulated Sewer of the Sea? As a vegetarian this is...

Fri, 26 Oct 2012 21:14:14 -0400

Fish Oils. Capsulated Sewer of the Sea?

As a vegetarian this is quite a touchy subject. And as a health coach we are taught about bioindividuality and that one persons food is another persons poison, which has taken me a while to grasp but I truly believe it to be practical. I guess I should rewind a bit and take back the fact that I am a vegetarian because in reality my diet consists of mainly vegetables, fruits, seeds/nuts, grains (mostly of the gluten free variety) and on very rare occasion do I tend to eat fish. Why I don’t eat animal protein is quite simple. To me animal protein can be rather toxic to the body, especially seeing how the majority of the animal protein we are eating as Americans is chock full of hormones and antibiotics that were given to the animal to plump up faster and of course to rid of any diseases they may have from the horrible environments they live in. Also I personally have noticed it to be very hard for my body to digest animal proteins. Now, of course there are many organic and green farmers out there that care for their animals, but let’s be honest, they are few and far between. Living here in New York City I’d say people eat out 50% of the time, if not more. I would also say 10% of the restaurants in NYC use organic/sustainable animal protein on their menus and that is me being very considerate. So with that being said I’m sure you can see that the animal protein we are consuming really isn’t top notch.

Now let’s get back to the subject of fish. We have all heard of mercury and for the most part we have all heard of PCBs (polychlorinated biphenyls). We also can’t deny that our waters are dangerously polluted. So when the fish we are consuming are swimming around in polluted waters, it is impossible for them to not be absorbing these toxins, following me? So now let’s talk about fish oils. The fish oils we consume are obviously from the “fat” in the fish. Mind you the toxins that the fish are consuming are fat soluble so they are being stored in the fat that is then being turned into your daily dose of omega 3 fatty acids. In short, the typical fish oil supplement is basically capsulated sewer of the sea. Yikes, right? But thankfully there is another source: ultra refined fish oils (EPA-DHA concentrates). There are still some companies that sell the best of the best that contain the omega 3 fatty acids that are an absolute must in our diets. Omega 3 fats are essential for anti inflammation. Inflammation is seen as arthritis, obesity, MS (inflammation of the brain), diabetes, cancer, alzheimers and basically any disease ending in “itis” is inflammatory. Also if you can control inflammation you can control aging and who doesn’t want to control aging without the use of Botox? Studies have also been shown that these EPA-DHA concentrates help with brain function and can make you smarter.

After learning all of this priceless information from a recent lecture from Dr. Barry Spears, I decided to incorporate ultra refined fish oil capsules into my diet once daily. Today is only day 5 but of course I will keep you all posted on any radical changes, if any, that I encounter in the next few weeks. I encourage you to also experiment and to please reconsider the rather toxic version of omega 3s or better yet, capsulated sewer of the sea.

When you see a rainbow there are a handful of things that tend...

Tue, 23 Oct 2012 00:24:20 -0400

When you see a rainbow there are a handful of things that tend to come to mind: a pot of gold, good luck, leprechauns, gay pride, even those infamous California sandals that everyone has a pair of. Very few of us think of the plentiful variety of vegetables that line the aisles at the farmers markets. If you do associate a rainbow with food it’s most likely “Hearts, stars and horseshoes! Clovers and blue moons…” Yes, the infamous lucky charms jingle we all know so well. It is, however, a goal of mine and a wonderful challenge to change the way my beautiful readers think about food. A great way to start is by sharing this poster with all of you. I know you’re excited to do so, so please feel free to go right ahead and add it to the background of your computer to remind yourself everyday how important it is to have a variety of colors in your diet. I promise you “…they’re magically delicious!”

Chickpea Salad with Pesto Yes, you are right, I have been on a...

Mon, 22 Oct 2012 23:41:00 -0400

Chickpea Salad with Pesto

Yes, you are right, I have been on a pesto kick lately. I just can’t seem to shake it. There are countless varietiesto make and each one has been just as, if not more, delicious than the last. I over did myself late last week when I cooked more chickpeas than I knew what to do with. I made a large batch of hummus, but one can only eat so much hummus. Then the other day for lunch I was craving pasta salad and of course I didn’t have noodles handy to make it. Then, as always, an “ah ha!” moment arouses and a recipe is created and low and behold, chickpea salad with pesto. Of course toss the chickpeas not only with the pesto but with some of your favorite vegetables, and since you’re reading my blog you must have some favorite vegetables or you wouldn’t be coming back here every week to check out my vegetarian recipes! This time around I added capers, diced red pepper, avocado and plenty of freshly ground black pepper.

Although this pesto deserves a post of its own, I’m going to go ahead and give you the recipe now. Cilantro and cajun cashews. Yup, that’s it. It is heavenly! Cilantro is a powerful natural cleansing agent and can be used to help remove heavy metals and other toxic agents from the body. There are numerous, well-documented benefits of cilantro including:

**acts to increase HDL (HEALTHY cholesterol) and reduces LDL (LOUSY cholesterol)

**relief for stomach gas

**wards off urinary tract infections

**reduces feelings of nausea

**eases hormonal mood swings and cramping associated with mensturation (PMS)

**terrific source of iron and magnesium

**helps promote healthy liver function

**contains immune-boosting properties

**helps with insulin secretion and lowers blood sugar

(and the list goes on…)

Then there are the cashews. Since cashews are very susceptible to mold, you ~~should~~ MUST purchase the organic variety, it is well worth the splurge. They contain oleic acid which studies have shown promotes good cardiovascular health, even in individuals with diabetes. Cashews are also rich in the mineral copper (healthy skin and hair) as well as magneisum (necesarry for strong bones).

With all that useful information, off to the market you go to purchase the following:

ingredients.

2 cups cilantro

1/3 cup cajun cashews (raw, organic, soaked overnight)

1-2 garlic cloves

1/3-1/2 cup olive oil

sea salt and freshly ground black pepper to taste

procede.

In you high powered blender (or food processor) add the cilantro, cashews, garlic, a bit of sea salt, black pepper and half of the olive oil. Start to blend while slowly adding the remainder of the olive oil. Season to taste with sea salt and black pepper. Enjoy with pasta, potatoes, quinoa, and of course, chickpea salad.

Caramelized Shallot Soup First soup of the season! I can’t...

Tue, 16 Oct 2012 21:45:29 -0400

Caramelized Shallot Soup

First soup of the season! I can’t even begin to tell you how incredible my whole entire apartment smells right now, my neighbors must be going crazy. Now, before you read the ingredients below let me just tell you ahead of time that there is beer in this recipe…purely as a flavoring agent of course. You could use white wine if you desire or just deglaze with a little vegetable stock and a splash of apple cider vinegar. I decided that a little beer never hurt anyone, so why sacrifice the flavor of a hearty fall soup? Lets all admit that it didn’t take much to convince you otherwise. Gluten free? They most certainly make gluten free beer now-a-days, too!

Toppings can vary as you wish. I opted for some chopped, delicious cajun spiced raw cashews tossed with fresh cilantro and a little crumble of goat cheese. Mix it up a bit and have fun with it, this recipe makes quite a large batch of soup so you will have several cups to experiment with. Cheers to soup season!!

ingredients.

2 1/2 lbs shallots, sliced 1/4” thick

4 tbsp unsalted butter (the good stuff please, organic is best with dairy products)

sea salt and freshly ground black pepper

3/4 cups beer (your favorite dark beer)

1 bay leaf

8 cups low sodium vegetable broth

topping.

1/2 cup nuts (I used raw, cajun spiced cashews slightly chopped)

1/4 cup cilantro, chopped

5oz goat cheese, crumbled

procede.

In a large dutch oven style pot over medium high heat melt your butter.

Add shallots and a heavy pinch of salt and saute, stirring occasionally, until tender and slightly caramelized. About 30 minutes.

Add your beer and cook until almost evaporated.

Add vegetable stock and bay leaf and bring to a boil.

Reduce to a simmer and cook for about another 30 minutes.

Season to taste with sea salt and freshly ground black pepper.

Meanwhile, mix your topping ingredients together lightly.

Remove the bay leaf. Ladle your soup into bowls, garnish each and enjoy this delightful soup on a chilly night.

*yields about 6 servings.

Quinoa with Mint & Pistachio Pesto As of recently I’ve...

Thu, 11 Oct 2012 16:27:59 -0400

Quinoa with Mint & Pistachio Pesto

As of recently I’ve become obsessed with making pesto. Store bought pesto just doesn’t stand a chance to the fresh homemade kind you can whip up, quite easily, yourself. Plus this way you can play with ingredients, and mix and match your favorite herbs with your favorite nuts! This week I wanted to experiment with mint. Now, I know to some of you (ahem…mom) this doesn’t sound all that appetizing because your mothers made you eat mint jelly with your omelets in the morning (yes, THAT sounds disgusting and cruel), but I’m telling you, this is on point. Especially when pairing it with pistachios, a true match made in heaven, you will be thanking me. This would taste wonderful with pasta too of course, but don’t forget about your other gluten free grains that are just as delicious mixed with pesto. Saute some greens, dice up some tomatoes, add whatever veggies you desire, you really cannot go wrong here. You will notice that I do not add cheese to my pestos. Yes, because it is THAT good without it. Happy Blending! :)

Ingredients:

2 cups mint, rinsed well

1/3 cup RAW pistachios

2-3 garlic cloves (depending on if it is date night)

1/3-1/2 cup of your best quality olive oil

sea salt to taste

Procede On:

In your blender add your mint, pistachios, garlic, a good pinch of salt and about 1/2 of your olive oil.

Start to blend, when you see there isn’t much going on this is when you need to be slowly drizzling in the rest of your olive oil. Continue to blend until smooth. Season with salt as needed. Feel free to add some chili flakes if you want to spice it up a bit!

Sweet Potato Salad - deconstructed Sweet potatoes. I. Love....

Tue, 09 Oct 2012 18:43:05 -0400

Sweet Potato Salad - deconstructed

Sweet potatoes. I. Love. Them. They are a staple in my warming meals during the fall and winter. They are beyond delicious when they are tossed with the perfect seasonings and roasted for fries or baked and smothered with every delicious (and healthy of course) topping known to man kind. Even roasted and tossed into your salad along with a handful of pumpkin seeds adds an autumn touch to your summer-go-to.

This recipe was actually a “mistake.” A glorious mistake, but one none the less. I was actually attempting to make gluten free crostini, using the sweet potato coins as a replacement for bread. Though that recipe is soon to come, I think my sweet potato was a tad too skinny this time around. In an attempt to also empty my frig, the topping is an “everything but the kitchen sink” sort, which makes it that much tastier.

Ingredients:

1 medium sweet potato

1/2-1 tsp paprika

sea salt

freshly cracked black pepper

olive oil and/or coconut oil

an assortment of veggies, I used:

1 medium onion, diced

2 cloves garlic, minced

8oz shitake mushrooms, diced

1/3 cup frozen corn

2 cups of fresh spinach, washed

1 oz goat cheese, crumbled (optional)

Preparation:

Preheat the oven to 400 degrees F.

Slice the the sweet potato into about 1/4” thick coins. Toss them in a bowl with olive oil, salt, pepper and paprika. Lay on a baking sheet and bake for 35-40 minutes (time can vary from oven to oven).

Meanwhile, in a saute pan over medium high heat add a splash of coconut oil. Then add your onions, sprinkle with a touch of salt and saute until translucent, 5-7 minutes.

Next, add your mushrooms and garlic. Sprinkle with a tad bit more salt (you should always season each layer). If the pan looks dry feel free to add a touch more coconut oil, vegetable stock or filtered water. Saute until mushrooms are cooked, about 5 minutes.

Add in the spinach and corn. Sautee until the spinach is wilted and the corn is heated through. Season as needed.

Pile the sweet potatoes as you desire on a large plate. Top with your delicious assortment of veggies and a crumble of goat cheese, if desired. Wah-lah! Now you have yet another dish to add to your vegetarian repertoire.

Red Cabbage & Arugula Salad Often red cabbage is the thin,...

Tue, 09 Oct 2012 16:32:48 -0400

Red Cabbage & Arugula Salad

Often red cabbage is the thin, though usually rather thick, shredded georgous purple “pieces” you find in your salad mix. Yes, the ones you normally pick out or eat around. This forgotten about veg has a robust flavor and adds a perfect crunchy texture to any salad, without the wilting, you would know if you tried it! Not only is cabbage hearty and beautiful it contains polyphenols which may offer antioxidant, anti-inflammatory and anti-cancer benefits. This vibrant veggie is low in calories (though who is counting those silly things anyway), a great source of dietary fiber and a rich source of several vitamins (A, C, K) and is rich in minerals potassium (important for regulating heart beat & blood pressure) and manganese (important for converting carbs, proteins and fats into energy).

Red cabbage may scare some, but it’s extremely easy to prepare. Just peel the outter layers and trash them, or compost for those green thumbs out there. Give it a quick rinse. Cut it into quarters and then carefully remove the heart (veggies have a heart too you know) which really isn’t needed. Then just take your knife and start shredding away. In this particular case, thinner is better.

When using cabbage as a main ingredient for a salad I like to dress it first (use your favorite HOMEMADE dressing of course) and let it marinate for a good 15 minutes or so. Then I lightly tossed in some fresh arugula, which adds a peppery bite and another striking color. Top it with some raw, chopped walnuts and you have yourself a simple, healthy and delicious lunch. No need for another boring salad at lunch time.

Eating Compassionately.

Tue, 09 Oct 2012 11:38:00 -0400

Eating Compassionately. :

“My goal for this article was simply to plant a seed of awareness so that you can take action in your own way. I am not asking for you to make a major life change, as becoming a vegetarian is as such. But I am encouraging you to consider where your meat comes from, what it was fed, how it was raised, and brought to you. I realize that there is a great disconnect between the animal itself and the food on your plate, but bear in mind that every time you eat meat you are voting for, and supporting the kinds of conditions that that animal lived, good or bad. Choosing free-range meat that is raised organically is a good start towards standing up for animal rights, but choosing to cutback, or cut out meat consumption is of course, the strongest statement you can make.” - Sarah B.

eating compassionately.

AS CALIFORNIA GOES, THERE GOES THE NATION! PROP 37: YOUR RIGHT...

Tue, 09 Oct 2012 08:58:22 -0400

AS CALIFORNIA GOES, THERE GOES THE NATION!

PROP 37: YOUR RIGHT TO KNOW.

With your help we can mandate the labeling of GMOs! November 6th, lets make it happen California!

“Democratic & Republican administration, and Congress, have repeatedly ignored the overwhelming majority of Americans who favor labeling genetically engineered (GE) food in the marketplace. Our politicians seem to be listening to the corporate executives (donors) instead of the citizenry. But in California, the people have a right to craft laws of their choosing. Proposition 37, on the ballot in California November 6th, would mandate labeling of foods containing GE ingredients. If we win this fight in California, manufacturers will likely begin to label food nationally for GE ingredients.”

How do you feel about this type of Food Pyramid followers??

Thu, 30 Aug 2012 23:22:18 -0400

How do you feel about this type of Food Pyramid followers??

Polenta with Mushrooms, Tomatoes & Basil… Good evening...

Mon, 06 Aug 2012 22:28:01 -0400

Polenta with Mushrooms, Tomatoes & Basil…

Good evening my lovely followers! I know you probably all think I’m a little crazy for having polenta smack dab in the middle of summer, but tonight was surprisingly a cool summer evening and my body was craving something dense and filling. The mixture of fresh mushrooms, cherry tomatoes and basil did however make it sparkle with a bit of summer flare.

For those of you who may not know what polenta is, get ready because it is about to become your new best friend. This is, like almost all of my recipes, gluten free, nutritious and simple dish to make. Polenta, made of ground yellow corn, is a staple in northern Italian dishes and is great because it has a very neutral flavor so it easily adapts to anything you pair it with, either sweet or savory. You will also be happy to hear that polenta is a complex carbohydrate, which means that it rests low in the glycemic index and takes our bodies longer to digest. For every 100 grams of dried polenta there are approximately 8 grams of protein (cha-ching!) a great source for us herbivores! Vitamins and minerals? You better believe it! Polenta is chock full of them! Each serving offers up vitamins A & C, potassium, phosphorus and magnesium. I told you to be prepared…

Ingredients:

1/2 cup dry polenta

1-1/2 cups of water

sea salt

pepper

8oz mushrooms (chose your favorite), sliced thin

5-8 cherry tomatoes, sliced thin

handful of basil, chopped

coconut oil

chili flakes (optional, to taste)

apple cider vinegar, to taste

Directions:

In a saute pan over medium-low heat saute mushrooms with a pinch of sea salt for approximately 5 minutes, until soft. Add a pinch of chili flakes and a dash of apple cider vinegar.

Add in your sliced tomatoes and turn off the heat. Add basil and toss again.

Meanwhile, in a sauce pan, bring 1-1/2 cups of water to a boil. Add the polenta in a thin, steady stream, stirring constantly. If you add it too quickly, the polenta becomes lumpy.

Cook slowly, stirring constantly, over very low heat. The hot polenta may spatter as it cooks, so use a long-handled wooden spoon.

Spoon a little polenta onto a plate. Set aside to cool slightly. Rub between your fingers - if the grains feel soft, the polenta is ready. Season with sea salt to taste

Spoon polenta in a bowl and top with sauteed mushrooms, tomatoes and basil. As difficult as it may be, try your hardest not to shovel it all in within minutes, remember to chew your food to get all your nutrients. :)

Summer Refreshments Talk about heat wave…hot damn! This...

Wed, 25 Jul 2012 21:49:00 -0400

Summer Refreshments

Talk about heat wave…hot damn! This sweltering summer has us all craving something delicious to indulge in without exactly wallowing in the calories, sugar and caffeine. I’m sure you’ve all heard that water cures all, I too am an avid believer in this, but some of us can’t gulp down plain old water all day long. Unfortunately I am a gal who unless I’m absolutely parched (usually after I run) I cannot drink just plain jane water. I usually add a big squeeze of a juicy organic lemon. But lately I’ve been craving something a little more creative. So let me take this chance to introduce to you cucumber water and agua fresca!

Cucumber Water is extremely easy to make and fantastic for you. Cucumbers are chock full of phytonutrients that provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. Just slice up some up and throw them in a pitcher and fill to the top with filtered water. Let sit for a good hour or so in the refrigerator to help enhance the flavor of water and enjoy a refreshing glass on these hot NYC afternoons.

Agua Fresca(Spanish for fresh water) is extremely popular in Mexico, Central America and the Caribbean. Another exceptionally simple drink to make. The one shown here is my delicious grape version. All you need is a blender, fresh fruit and water. Here I blended 1 cup of grapes with 2 cups of water (you can use this ratio for any type of fruit you decide on) blend everything together and strain through a fine mesh strainer. Serve up with a slice of lemon if you wish. Cheers to hydrating summer!

Caramelized Onions (the healthy way) Who’s mouth just...

Mon, 23 Jul 2012 17:21:55 -0400

Caramelized Onions (the healthy way)

Who’s mouth just watered? I mean c’mon, how delicious are caramelized onions?? You can add them to just about anything from a salad, sandwich, homemade pizza (mouth is watering again), quinoa, even to a spoon, and gobble them right up! Many of you might not know but most recipes call for butter when making caramelized onions, but they can be so much healthier than that. I also like to keep my veggies as raw as possible but I’ve never been a huge fan of raw onions (they are great roasted as well) so I decided that onions can at least be one of the vegetables that I allow myself to have cooked when I want.

1. So to start off I would get as many delicous, organic and local onions you can carry and get them all sliced up.

2. Remove your largest saute pan (preferably one with sides) and put it on the stove over medium-low heat.

3. Add ALL the onions, this may see like you are over crowding the pan but you aren’t so pile them all in!

4. Sprinkle with a good amount of Celtic or Himalayan sea salt and cover with a lid for a good 5 minutes or so to help the onions “sweat.”

5. Remove the lid and adjust the heat a LITTLE higher to about medium and let them cook away. This could take about 40 minutes to 1 hour. I usually set my timer for 15 minutes then go stir the onions around and set it again.

6. Once you begin to see brown pieces on the bottom of the pan add a little water (a tablespoon or two) and stir up some more. Continue this until onions are brown and golden and sweet to taste!

Add to anything your big beautiful heart desires and enjoy!