Spring Cleaning

It's spring! The most impatiently anticipated season of the year. According to Ayruveda spring is ruled by the Kapha dosha. Ayurveda is the ancient health and wellness system which originated in India over 5,000 years ago. Ayurveda literally translated means the "Divine Science of Life". Ayurdic dietary theory is centered around the seasons, and eating in accordance with the seasons for optimal health. This means eating fresh and local produce whenever possible, and adapting the way we eat to best suit our environment as a way of restoring balance to the body. There are three Doshas Pitta (summer and early fall), Vata (late fall and winter), and Kapha (Spring).

Spring is the season of cleansing and detoxifying. Warmer temperatures mean our bodies don't need as many calories to regulate body temperature and keep us strong and healthy through the colder months. Spring time is when our bodies sheds no longer necessary fat, and anything else it has been holding to. This is the best time of the year to embark on a cleanse, to aid our body's natural spring cleaning. Been wanting to try a juice cleanse or maybe the master cleanse? This is the best time of year to do it!

Want a less extreme tool for cleansing that you can incorporate into your diet on a daily basis? I've got you covered! Allow me to introduce one of my favorite morning rituals; hot water with lemon. Every morning upon waking I have a cup of warm (not boiling) water with fresh lemon juice squeezed in. It's a wonderful way to wake up your system.

Lemons are a member of the citrus fruit family, and contain naturally detoxifying compounds. Lemon juice stimulates healthy lover function , which is absolutely crucial to cleansing. Lemons are full of enzymes, which promote optimal digestion and regular elimination. It alleviates common side effects of poor digestion such as bloating, heart burn, and indigestion.

Kale & Italian Bean Salad

After raving about arugula last week, I realized that I have never taken the time to pay homage to my absolute favorite vegetable, which also belongs to the leafy green vegetable family. Can you guess what it is? I'll give you a hint; it's one of the most nutrient dense plants found in nature. Yup, you guessed it. Kale. You might have seen that one coming. Unless you've been living under a rock, you've probably heard about how insanely healthy kale is. Yes, I know it can look a little intimidating if you're a rookie, but when prepared correctly this cruciferous vegetable is absolutely delicious.

So what's so great about kale you might ask? Hmmmm maybe the fact that it is an excellent source of fiber, protein, vitamin K, vitamin E, vitamin C, vitamin A, magnanese, copper, tryptophan, potassium, iron, magnesium, folate, phosphorous, omega 3 fatty acids, vitamin B1, B2, and B3. Whew that's a mouthful, literally. Kale is awesome for so many reasons, you would probably have to write an entire book to cover all of its health benefits. Today I'm going to stick with one particular reason kale is awesome; chlorophyl.

The vibrant green color of kale is due to chlorophyll. This pigment is what enables photosynthesis, the process through which plants derive energy from the sun. Inside the human body chlorophyl protects cells against the effects of aging and stress while boosting the immune system. Chlorophyll also promotes healthy function of the body's detoxifying organs, particularly the digestive track, liver, and blood. It cleanses the blood and promotes the production of red blood cells, which are responsible for delivering oxygen to the rest of our body. Chlorophyll purifies the liver and aids this important organ in eliminating toxins and heavy metals from the body. It also prevents carcinogens from binding to the DNA in the liver and other organs. Chlorophyll is an incredible detoxifying agent within the body.

Chlorophyll is what gives all leafy greens vegetables their color. Kale's vivid green color represents highly concentrated amounts of chlorophyll. The health benefits of chlorophyll are one of the primary reasons leafy greens are so good for you. You've heard it before, eat your greens! They are one of the best things you could possibly put into your body.

Due to the incredibly early warm spring weather here in New York, during recent trips to the farmer's market I've seen an abundance of fresh greens. I always forget how beautiful New York is in the spring, but this past week has reminded me. Spring also just so happens to be one of the best times of year to cleanse. Our body doesn't need extra calories to cope with cold weather anymore, so it's time to lighten our diets. Cleansing this time of year is a great way to improve digestion and boost immunity. That is why the vegetables in season right now, such as leafy greens, are naturally cleansing and detoxifying. So eat your greens  and get outside, it's warm!


Ingredients:
(makes 3 or 4 servings)

1 head of curly kale

1 cup of Canneli beans

1 cup of pitted olives

1/2 cup of homemade sun dried tomato pesto (recipe below)

2 tbsp extra virgin olive oil

1 tbsp balsamic vinegar

high quality sea salt


Thoroughly wash kale.
Remove kale stems and tear into bite sized pieces.
Place in large bowl.
Add olive oil and a sprinkle of sea salt.
With your hands gently massage the kale (this makes the kale easier to digest).
Do this until the kale is soft and the olive oil is evenly distributed.
Add Canneli beans, olives, sun dried tomato pesto, and balsamic vinegar.
Toss and enjoy!


Sun Dried Tomato Pesto

Ingredients:

3 cups sun dried tomatoes

1 cup walnuts

1/4 cup extra virgin olive oil

1/4 cup raw goat parmesan cheese (optional)

2 tbsp balsamic vinegar

a dash of sea salt and dried basil

Combine all ingredients in a food processor.
Blend until desired consistency is reached.

Seasonal Arugula & Mushroom Salad

For someone who tries to eat locally and seasonally as much as possible, the month of March doesn't offer a myriad of options. Especially if you live in the North East, like moi. And as much as I love winter veggies, recently I've found myself craving something a little bit lighter and greener. I discussed in my last post the benefits of eating cooked food during the colder months to boost immunity and help the body cope with low temperatures. Well, now that the weather has shifted into spring overnight (hello freakishly warm 70 degree days in NY) it's time to incorporate more raw foods back into our diets. I like this salad because it's a happy balance of cooked and raw ingredients, in my opinion a perfect solution to this akward seasonal transition.

The other plus is that all the ingredients in this salad are fresh and in season! Mushrooms are best this time of year, and arugula is one of the first greens available in the spring.  Leafy green vegetables are some of the healthiest foods one can eat. There are many varieties of greens, and they're all wonderful for so so so many reasons, but for today I'll limit myslef to raving about arugula. 

Arugula is a memeber of the cruciferous vegetable family, which also includes kale, broccoli, and brussel sprouts. Like its cousins, arugula is bursting with nutrients, antioxidants, and vitamins including vitamin A, vitamin C, and vitamin K. Leafy greens are hands down the best source of vitamin K. So eat your greens, because vitamin K is an immune boosting nutrient and a potent antioxidant which protects cells against oxidative stress and free radicals. Vitamin K promotes healthy brain and and nervous system function. As if that weren't enough, vitamin K also protects against blood clots and reduces inflamation. Arugula is also rich in calcium, and while some greens (such as spinach and swiss chard) contain oxylates which block calcium absorbtion, arugula contains very low levels of oxylates which means that our bodies can efficiently absorb and utilize the calcium available in this leafy green. And I'm sure you've heard a million times that adequate amounts of calcium are vital to strong bones and teeth. It's true, but that doesn't mean you have to chug gallons of milk, leafy greens are an excellent source of calcium.

Yup, arugula is a nutrient power house. So pass on the flavorless and nutrionally devoid ice berg lettuce, which won't be in season till this summer, and enjoy your new favorite salad base.

Ingredients:

(makes 2 servings)

2 cups wild mushrooms (I used baby portobello, but any variety will work)

1/2 of a red onion

4 cups arugula 

a few crumbles of goat cheese (optional)

1 tbsp agave nectar

2 tbsp olive oil

2 tbsp balsamic vinegar

sea salt and pepper

Thinly slice onion and place in frying pan with 1 tbsp olive oil and a sprinkle of sea salt.

Allow to carmalize for 5 to 7 minutes.

In the meantime wash mushrooms, pat dry, and slice.

Add sliced mushrooms and agave nectar to onions in pan.

Sautee until the mushrooms are soft and the onions are almost transparent.

Wash and dry arugula and place in salad bowl.

Add onion and mushrooms to salad bowl.

Add 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a generous amount of black pepper.

Toss and top with crumbled goat cheese (if using).

Enjoy!

Roasted Roots

You probably already know that carrots are incredibly good for you. Well, did you know that the vitamin beta-carotene was actually named after carrots because they are such an excellent source of this crucial nutrient? Beta-carotene is a potent antioxidant with numerous health benefits. Antioxidants, such as beta-carotene, reduce free radicals within the body, repair cell damage, and slow the aging process. Beta-carotene boosts the body's immune system, and protects against colds, flues, and viral infections. Especially important during this time of year! This wonderful nutrient also improves eye and skin health. The best part is that just one carrot provides almost four times the daily recommended dose of beta-carotene! Don't worry, in this case, it's not possible to have too much of a good thing.

Carrots are delicious prepared so many ways, but the most winter-appropriate cooking method is roasting. If you think about it most of the vegetables in season right now (carrots, potatoes, onion, beets, etc) are root vegetables which require slower cooking techniques and longer cooking times. This is because these vegetables were never "cooked" by the sun. Slow cooking methods, such as roasting, make these fibrous vegetables easier to digest. The long cooking time imparts heat into the food, which we receive when we eat and digest the food, and helps our body to cope with cold temperatures. And last time I checked it was still cold outside, so enjoy some roasted roots and stay warm.


Ingredients:

6 carrots

2 sweet potatoes

4 beets

1 head cauliflower

4 tbsp olive oil

generous amounts of sea salt, sage, thyme, and rosemary


Preheat oven to 400.
Chop all vegetables into about 1 inch chunks, try to keep the pieces around the same size to ensure that they cook evenly.
Toss chopped vegetables with olive oil, sea salt, and spices.
Place on baking sheet.
Cook for about 45 minutes to an hour, remove pan once or twice to toss vegetables.
Vegetables are done when they're soft and caramelized.
Enjoy!



p.s. Happy Leap Day!

Hearty Lentil Soup

Back in New York! Even though it's been an incredibly mild winter here, it's still cold enough that I'm constantly craving warm hearty dishes such as soups and stews. I've also jumped back into my busy daily routine, and haven't had much time to cook. I was craving a recipe that was easy, healthy (obviously), and full of seasonal ingredients. Most importantly I needed a recipe that I could make in a giant batch, and be able to enjoy the leftovers for a few days. Sometimes life is just easier when you know dinner is waiting for you when you get home. Thus this recipe was born.

So I have a confession to make; despite having been a vegetarian my ENTIRE life, I have never prepared lentils before. This might seem a bit odd, because many people consider lentils to be a staple in vegetarian diets. And for good reason. Lentils are rich in protein and fiber, making them an excellent hearty addition to a diet which excludes meat. That being said, I think everyone could benefit from eating more of this little legume.

Lentils offer an array of health benefits. They are extremely high in fiber, one cup of cooked lentils boasts 60% of one's daily recommended fiber intake! The fiber in lentils helps to lower cholesterol, stabilize blood sugar, and prevent heart disease. Lentils are also rich in folate, a nutrient which is particularly vital to pregnant women because it promotes healthy neural development in the fetus and prevents birth defects. Folate is crucial for the rest of us too, as it supports red blood cell production, prevents anemia, and supports a healthy nervous system. As if that weren't enough, lentils also contain energy boosting iron, magnanese, and tryptophan. And don't forget that I said they are high in protein too!

What took me so long to jump on the lentil bandwagon? No idea, but now I'm a devoted fan. The other wonderful thing about lentils is how easy they are to prepare.  It didn't take me long to make a massive amount of this soup, and it fed me for days. This recipe tastes even better the next day, after the flavors and spices have had some time to mingle and blend, so enjoy the leftovers! Another great thing about this recipe is that you can really add any vegetables or spices you want. The recipe below lists the ingredients I used, but feel free to get creative! It's a great way to clean out the fridge.

Ingredients:

4 cups lentils, soaked, drained, and rinsed* (I used French green lentils, but any variety will work for this recipe)

8 cups water

1 large can diced tomatoes

2 onions

5 carrots

1 large head of broccoli

1 potato

3 cups chopped baby portabello mushrooms

2 cups chopped kale

4 tbsp cup olive oil

2 tbsp balsamic vinegar

generous amounts of sea salt, black pepper, thyme, cumin, and any other spices you'd like!

*I recommend soaking lentils for at least 6 hours before cooking, this makes them easier to digest, so plan ahead!

Chop all vegetables to 1 inch chunks or smaller.
Add olive oil to a large pot.
Add onions to pot and lightly sautee.
Add the rest of the vegetables in order from densest to lightest, allowing each new ingredient a few minutes to cook before adding the next.
If you are following this exact recipe start with the carrots, then add the broccoli, potato, mushrooms, and kale.
With each new vegetable add a tiny pinch of sea salt.
Once vegetables are soft, add lentils, diced tomatoes, water, and spices.
Cover pot, bring to a boil, then allow soup to simmer for about 20 minutes.
Add balsamic vinegar.
Allow to cool covered for about 10 minutes.
Enjoy!

Maui Travel Diary

There's no place like home, especially when home is a Hawaiian island. I feel truly blessed to be able to call Maui my home.  The list of reasons Maui is amazing is endless, I honestly don't even know where to begin. The perfect weather? Swimming in the ocean? The gorgeous beaches? The friendly people? The beautiful waterfalls? The epic sunsets? The clear starry sky? The fact that shoes are optional? Or that a bikini paired with a sarong is considered fully dressed? You get my point.

So instead I'll just focus on just one factor; the food! Seriously some of the best food I've ever eaten has been on Maui. Why? Because everything is fresh, fresh, fresh. Maui is tropical fruit paradise, which is perfect for someone like me who lists mangoes, coconuts, pineapples, and bananas among my favorite foods.

In my opinion, there are few things in the world better than picking fruit straight from a tree and biting into sweet, juicy, ripeness. In my parent's backyard alone we grow mangoes, tangerines, oranges, papayas, avocados, bananas, and coconuts. And that's just in our backyard! The craziest thing is that our family didn't plant any of these trees, nor do we have to put any effort into maintaining our fruit trees. We just let nature do her thing and reap the benefits of the harvest! It's incredibly satisfying, and slightly magical, to watch your food grow right in front of your eyes, watching it change color, and anticipating the moment it will fall from the tree at it's prime ripeness. Buying fruit from the grocery store simply can't compare.

As wonderful as my parent's backyard may be, it's only a small example of how bountiful Maui can be. My best friend and her boyfriend actually put a lot effort into maintaining a beautiful garden and fruit trees. Their backyard boasts kale, broccoli, snap peas, eggplants, tomatoes, sweet potatoes, papayas, bananas, and much, much more. I love being invited over to dinner at my friend's house, not only because her boyfriend is one of the best cooks I've ever met, but because everything served is fresh out of the garden.

Needless to say I ate incredibly well while I was home. An average day began with a fresh coconut, followed by a green smoothie with coconut water as a base. For lunch I treated myself and bought fresh salads and wraps from my favorite health food store. It's called Mana Foods, and it is hands down the BEST HEALTH FOOD STORE IN THE WORLD. I realize that's quite a grand statement, but it's true. Mana Foods functions as more than a grocery store for our town, it's a community center. If you live on Maui, it is impossible to go grocery shopping without running into at least, oh about ten people you know. That's the beauty of Maui.

Seattle Travel Diary

Just got back to New York after an amazing three week vacation split between Seattle and Maui (expect Maui pictures in the next post and prepare to be very jealous). When I tell people on the East Coast how much I love Seattle, the response is usually confusion and a comment along the lines of "doesn't it rain a lot there?". These people clearly have never been to Seattle. It's my second favorite American city for numerous reasons. I love the contrast of such a clean modern city surrounded by so much natural beauty. The city has an amazing (for lack of a better word) vibe. The slightly more laid back mentality is a welcome change from the fast paced lifestyle in NYC.

Another reason I'm obsessed with Seattle is because of it's flourishing holistic health movement. I mean one of the city's most famous landmarks (Pike Place) is a farmer's market! A giant farmer's market with the city on one side, and sweeping views of Puget Sound and the Olympic Mountains on the other side. Below the farmer's market is an eclectic assortment of shops, and some of the best used books stores I've ever encountered. What's not to love?

Sometimes it can be difficult to find healthy meal options while traveling, this is not the case in Seattle! While I was there I discovered an amazing super food cafe called Healeo. It's an innovative restaurant offering an array of nutrient dense and antioxidant rich juices, smoothies, and meals. I developed an addiction to their immune power shots (lemon, cayenne, garlic), green hemp smoothies (kale, mango, banana, hemp milk), and matcha lattes (matcha, hemp milk, agave). When I say addiction, I'm not kidding, I ate at least one super food meal a day while I was in Seattle.

Another thing I ate in copious amounts while I was in Seattle were apples. Most of our apples are grown in Washington, so of course they taste best fresh! I consider myself an apple connoisseur, and I have never tasted better apples than the ones I've eaten in Seattle. Honeycrisp and Fuji are my favorites, the crunchier the better. Then of course there is the food Seattle is famous for; salmon. I rarely eat fish, and when I do it has to be fresh, local, wild, humanely caught, and of course delicious! My father is a waterman, so I have been incredibly spoiled when it comes to seafood. The salmon available in Seattle fulfills my high standards, so I indulge knowing that the omega 3 acids in salmon benefit my heart, brain, and nervous system. The abundance of fresh local produce and seafood is just another reason I love Seattle!

Goodbye NY & Buckwheat Pancakes

I couldn’t possibly be more excited; today I’m heading home! There is simply nothing better than traveling to Hawaii in the middle of winter. First I’m stopping in my second favorite city (Seattle) for a few days to visit friends, then traveling on to Maui. Can’t wait to see the family and friends I haven’t seen in awhile and have been missing so much!

This morning before I left for the airport my awesome roommate whipped up some buckwheat pancakes, the recipe can be found on her blog here. Although pancakes were my favorite breakfast as a kid, I hadn’t eaten them in years because the two primary ingredients in traditional pancake recipes are white flour and refined sugar. On the other hand these buckwheat pancakes are comprised entirely of whole pure ingredients, and to top it off the recipe is vegan, gluten free, and absolutely delicious!!! We drizzled the pancakes with raw honey, berries, and coconut flakes. I felt like a little kid because I wanted to lick my plate clean. Soooo good! They are the perfect hearty breakfast for a cold winter morning. Just in case you aren't on a plane heading somewhere tropical, I hope this recipe will brighten your day:)

A New Year & A Fresh Start

Chances are that one of your resolutions for the new year is to "be healthier". I hear so many people saying that they want to make positive changes to their diet and lifestyle around this time of year, yet many people are unsure of where to begin. A cleanse is an excellent tool to transition into a sustainable healthy diet.  It's a wonderful way to get back on track after eating less than ideally, perfect for after the holidays. 

Drastic forms of cleansing such as fasting and juice cleanses are inappropriate for this time of year, because our body requires more calories to regulate body temperature in the frigid temperatures of winter than the warmer temperatures of spring, summer, and fall. These types of cleanses are wonderful during the warmer months of the year, but not right now. It's too cold! Luckily there are other options for cleansing, if you want to feel lighter, cleaner, and more energized after a few too many holiday indulgences. 

An excellent choice for a cleanse during this time of year is a brown rice cleanse. Based in Macrobiotic principles, the brown rice cleanse promotes balance within the body. The brown rice cleanse is a gentler form of cleansing than juicing or fasting, because you get to enjoy the benefits of eating while detoxifying. The brown rice cleanse involves lots of brown rice, steamed vegetables, water, and not much else. Brown rice is a naturally detoxifying food because of its high fiber content. Fiber is the cleaning tool of our intestines, it removes chemicals, pesticides, and heavy metals which might have found their way into our bodies from our diet and environment. 

So how do you do it? It's quite simple, really. Every morning upon waking have a glass of warm water with lemon juice. This stimulates the liver and kidneys (the two primary detoxifying organs) and cleanses the digestive tract. This should be the first thing that you eat or drink in the morning. Breakfast will be your choice of steamed organic seasonal veggies and brown rice. Lunch and dinner will be the same thing. I told you it was simple. You can season your vegetables and rice with cayenne pepper, organic seaweed, grated ginger, or raw shoyu. You can also drink miso broth before meals. Feel free to drink as much lemon water or fresh ginger tea as your please. Freshly grated ginger with lemon juice and cayenne pepper makes an excellent detoxifying tea. Most importantly drink lots and lots of water to help your body flush out toxins!

Your cleanse can last from three days to one week, it's entirely up to you. When finishing the cleanse incorporate other foods slowly, eat small portions, and avoid artificial ingredients and processed foods. Why not consider giving them up permanently? Use this cleanse an an inspiration to make eating clean a long term commitment. You'll reap the benefits of increased energy, ease maintaing a healthy weight, and improved moods.

Here's to a happy and healthy 2012! xx