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

Merry Christmas & Raw Cacao Truffles

I can't believe it's already Christmas! Instead of running around like a crazy person and getting stressing out about Christmas shopping (like everyone else in NYC seems to be doing), I am going the route of homemade edible gifts this year! My Mom always taught me that it's more personal to give homemade gifts. They require a little bit of extra thought and effort, which is always appreciated by the recipient. There is something special about receiving a unique gift that was made just for you. 

The following recipe for cacao truffles makes a perfect holiday gift for family, friends, co-workers, or host/hostesses. I mean who doesn't love getting a present they can eat? The best part about this recipe is that it's deceptively healthy, despite tasting incredibly decadent. Each ingredient boasts different nutritional benefits. Dates offer  calcium, sulphur, iron, potassium, and magnanese. Almonds are an excellent source of fiber, protein, healthy fats, and vitamin E. Chia seeds contain essential omega-3 fatty acids. Raw cacao is rich in antioxidants. Plus all the ingredients are raw, which means they contain vital enzymes required for optimal digestion and absorption of nutrients. So this year give the gift of health, disguised as dessert. Now that's thoughtful. 

Wishing everyone peace, blessings, love, and joy this holiday season!

xx
Severn

Raw Cacao Truffles

Ingredients:

2 cups raw almonds

2 cups pitted dates

1/2 cup raw cacao powder

1/2 cup dried cranberries (finely chopped)

1 cup coconut flakes

1/2 cup chia seeds

1 cup maple syrup


In a food processor finely chop dates with a splash of water.
Remove and place in large mixing bowl.
In the food processor finely chop almonds.
Add to mixing bowl.
Add cranberries, chia seeds, and maple syrup.
Mix until ingredients are thoroughly combined.
With your hands (which will be very sticky soon!) shape dough into balls by rolling between your palms.
Roll each ball in coconut flakes.
Place in a sealed container and freeze for at least two hours.
Enjoy!

Magical Matcha

Whew the last two weeks have been insane! The weeks leading up to the holidays are hectic for everyone it seems, but when you are a college student facing final exams this time of year is extra stressful! So I have a confession to make; this is my first semester making it through final exam week without a single cup of coffee! I used to loooove coffee. I'm not talking about an innocent cup here and there, I'm talking upwards of three cups a day. Obviously as I became more health conscious I knew this little habit had to go. Immediately after quitting coffee I noticed improvements in my overall health. I had higher energy levels (and didn't crash at 4:00 pm), slept more soundly, and found that I didn't get stressed out as easily. I was amazed by how much my overall moods improved when I stopped drinking coffee. I don't miss it a bit.

So how did I survive an incredibly stressful week of finals without coffee? Matcha.

Matcha is a high quality green tea native to Japan. The tea leaves are finely ground into a powder which is added to hot (not boiling) water, the powder is then whisked into the water to attain the correct consistency. Because you consume the entire tea leaf, as opposed to the steeped extract of the leaves, matcha contains 137 times more antioxidants than regular green tea! This is nothing short of amazing considering the fact that antioxidants counteract the effects of free radicals as a result of pollution, UV rays, and chemicals, which can lead to cell and DNA damage. Matcha also boosts the metabolism and fires up the body's ability to burn fat. It increases energy levels and alertness, but doesn't cause a crash later on in the day.

Matcha has been used in Buddhist Zen meditation and tea ceremonies for over a millennium. Matcha has been revered since ancient times for it's ability to make the drinker feel simultaneously calm and alert. Modern science proves these ancient beliefs; Matcha contains  the unique amino acid L-Theanine. L-Theanine promotes a state of relaxation and combats stress. It also stimulates the brain and enhances concentration, it is believed to improve memory and learning ability.

Amazing health benefits? Alert relaxation? Ummm yes please! That's exactly what we all need when things get a little crazy.

Why to Buy in Bulk

I frequently hear people saying that they cannot afford to eat “healthy”. Unfortunately it is a common misconception that “health” food has to be more expensive than “regular” food. This does not have to be the case!

One smart way to save money on whole and pure ingredients is to shop in the bulk bin section of your local grocery store. Whole Foods, and most health food stores, have an excellent selection of items available in bulk. When we buy in bulk we are not paying for expensive packaging and labeling. This is better for our budgets and our environment! The bulk section is an excellent place to stock up on whole grains, nuts, dried fruits, and much more!

Here are some of my favorite bulk bin items:

Brown Rice

Quinoa

Beans 

Steel Cut Oats

Nutritional Yeast

Almonds

Walnuts

Dates

Raisins

Goji Berries

Dried Figs

Dried Mango

*All Organic

The Famous Brussel Sprouts

My friends and I are obsessed with Westville, an amazing restaurant with locations in the East and West Village. How could you not love a restaurant that has an entire separate menu dedicated to fresh vegetable dishes? Whenever we eat there, our waiter inevitably laughs at us when we all order the brussel sprouts. We just can't go there without getting them, they are the best brussel sprouts you will ever taste! Brussel sprouts are in season right now, so when my friend Sami (a fellow brussel sprouts enthusiast) came over for dinner the other night I made it my goal to prepare brussel sprouts that would rival Westville's!
Brussel sprouts are a member of the cruciferous vegetable family. You already know how much I love cruciferous vegetables for their detoxifying benefits from this recipe. Brussel sprouts are also an excellent source of vitamin C (perfect for this time of year!), vitamin A, vitamin K, magnanese, folic acid, potassium, fiber, and omega-3 essential fatty acids! They are little nutrient powerhouses. The phytonutrients of brussel sprouts have been proven to protect the body against numerous forms of disease, including cancer! When brussel sprouts are chewed they release sulforaphane. This phytochemical compound triggers the liver to produce enzymes which detoxify the body and eliminate potentially cancer causing chemicals. Need a better reason to try this recipe? Didn't think so.

Just in case you are ever invited over to dinner at my apartment, this is what you can expect to be served. The kabocha squash recipe can be found here. I'll post the spinach raisin quinoa recipe when I get around to measuring the ingredients. As for the brussel sprouts, my friend Sami was very sweet and said that they were just as good as Westville's. I think she was just being polite, but I'm content to take second place because I'm convinced that Westville keeps little wizards in their kitchen to work magic on their brussel sprouts. Ok, I'll stop now, you get the point. If you can't visit Westville here is a recipe that is almost as good (and probably even healthier!) than theirs.

Maple Mustard Brussel Sprouts

Ingredients:
(makes about 2 servings)

15 brussel sprouts

2 tbsp pure virgin coconut oil

3 tbsp maple syrup

3 tbsp dijon mustard

sea salt


Wash brussel sprouts.
Remove stems and chop in half, place in a large mixing bowl.
In a seperate bowl combine coconut oil, maple syrup, and dijon mustard.
Whisk until well combined.
Pour half the marinade mixture over the brussel sprouts.
Add a sprinkle of sea salt and mix together so that the marinade is evenly distributed.
Set the other half of the marinade aside.
Coat a large pan with coconut oil.
Place brussel sprouts face down on the pan.
Cook on medium heat for about 10 to 15 minutes, until the bottoms are a golden brown and you can pierce the brussel sprouts with a fork.
Remove from heat.
Add the other half of the marinade and mix well.
Allow a few minutes for the brussel sprouts to cool and for the flavors to combine.
Enjoy!

Thanksgiving & Healthy Pumkin Pie

Happy Thanksgiving! Hope everyone is enjoying time with loved ones, and remembering to be grateful for the little things. In the company of friends and family, and an abundance of delicious food, there is no better time to reflect on the many blessings which comprise  our lives. Thanksgiving is also a perfect time to share healthful and delicious foods with the people most important to us. So here are a few recipe ideas for dinner:)

Cauliflower Mashed Potatoes

Butternut Squash Soup

Sweet Potato and Black Beans

Also, you just can't have Thanksgiving without pumpkin pie. That being said, here is a recipe for mini pumpkin pies. Of course they are comprised entirely of whole, pure, and nourishing ingredients. 

Ingredients:
(makes about 3 servings)

Pumpkin Chia Pudding

2 cups canned pumpkin

3/4 cup unsweetened almond milk

1/3 cup pure maple syrup

2 tbsp chia seeds

1tbsp grated ginger

2 tbsp pumpkin pie spice


Raisin Walnut Crust

1 cup almond flour

1/2 cup raisins

1/2 cup walnuts

1/4 cup pure maple syrup

1 tbsp pure virgin coconut oil

1 tbsp chia seeds

1 tbsp water


In a bowl whisk all pudding ingredients together until smooth.
Set in fridge to chill.
In a bowl mix chia seeds with water.
Allow to sit for about 10 minutes, until the seeds reach a gel consistency.
In a blender or food processor combine walnuts and raisins and puree until finely chopped.
Add the walnuts, raisins, almond flour, maple syrup, and coconut oil to chia seed gel.
Mix until ingredients are thouroughly combined.
Place dough into small serving bowls, and with your fingers shape into the form of a pie crust.
Pour pudding into the crust.
Chill for about an hour.
Enjoy!

Classic Butternut Squash Soup

It's almost Thanksgiving, and I finally gave in and wore my winter coat for the first time this year. It's getting cold! In my opinion this time of year just wouldn't be complete without butternut squash soup. There is something so comforting and familiar about this traditional recipe. It's incredibly healthy, and easier to make than you would think. Making it a perfect dish to bring to family Thanksgiving dinner!

According to Ayurveda, the traditional holistic health and wellness practice from India, this time of year marks the beginning of the season associated with the Vata Dosha. Ayurvedic philosophies emphasize the importance of eating seasonally. There are three seasons; Kapha (Spring), Pitta (Summer and early Fall), and Vata (late Fall and Winter). According to Ayurveda our dietary needs change with the seasons, because our bodies have to acclimate to different climates. During the late Fall and Winter the weather is cold and arid, therefore are bodies benefit from warm and moist foods such as soups, cooked vegetables, and hot drinks. Ever noticed that you naturally crave these foods on chilly days? It's because your body is trying to find balance with your environment. So listen to your body, it might just be saying it wants some of this soup!

Ingredients:

(makes 5 to 6 servings)

1 large butternut squash

1 large apple

1/2 of a sweet onion

1 small clove of garlic

2 tbsp coconut oil

6 cups vegetable broth

Chop the top and the bottom off of the butternut squash so that it can stand upright.

Remove the skin with a vegetable peeler.

Cut in half and remove seeds (save for baking!)

Chop squash into about 1 inch chunks and set aside.

Core and chop apple and set aside.

Mince garlic.

In a large pot combine garlic and coconut oil and simmer on low heat.

Chop onion and add to pot.

Stir so that coconut oil is evenly distributed and continue to simmer until onion is tender.

Add butternut squash chunks and apple to the pot.

Add vegetable broth and cook on high heat.

When soup is almost boiling reduce to low heat and allow soup to simmer for about 20 minutes.

Transfer soup to a blender and puree until smooth (it might take two batches depending on how big your blender is).

Serve warm with rosemary garlic croutons.

Enjoy!

Rosemary Garlic Croutons

2 slices of whole grain bread (I always use Ezekiel sprouted grain bread)

4 tbsp olive oil

2 small cloves of garlic

a few sprigs of rosemary

Preheat oven to 400 degrees.

Mince garlic.

In a pan lightly sautee garlic with olive oil.

Cut pieces of bread into crouton sized pieces.

Place on lightly oiled baking sheet.

Drizzle olive oil and garlic evenly over bread.

Gently tear rosemary leaves from stems.

Sprinkle evenly over bread.

Place bread in oven and bake for about 10 minutes.

Serve over homemade soup.

Enjoy!

Peppermint Tea

Recently every time I go to the farmer’s market I cannot resist the beautiful fresh herbs available. I always end up coming home with a delicious smelling bunch of peppermint leaves. As a result I’ve become obsessed with peppermint tea. For centuries peppermint has been revered for it’s curative properties. It helps to alleviate stress, depression, headaches, and insomnia. It also benefits the digestive system and liver and is known to relieve indigestion.
To make peppermint tea you simply pour boiling water over fresh mint leaves. You can adjust the strength of the tea to your taste by changing the ratio of water to leaves. Cover the tea and allow it to steep for about 10 minutes. I also like to add a little bit of raw honey. People who suffer from insomnia or anxiety will find this drink to be very helpful before bed due to it’s calming properties.

Detox Salad

I shamelessly stole this recipe idea from the Whole Foods salad bar. I just loved the idea of useing naturally cleansing cruciferous vegetables to make a detoxifying meal. I used the original salad as an inspiration, then my goal was to make it healthier, yummier, and of course cheaper! I switched up the ingredients a bit, and was delighted with the results. The raisins balance out the flavors of the vegetables, and the lemon and apple cider vinegar in the dressing increase the cleansing benefits of this salad.
Cruciferous vegetables are some of the most nutrient dense plants in nature. Examples of cruciferous vegetables in season right now include; broccoli, cauliflower (guess I'm still obsessed), kale, brussel sprouts, bok choy, and cabbage, to name a few. Cruciferous vegetables offer a wide array of health benefits; they support the liver and aid the body’s detoxification system (hence the name of the salad!), provide antioxidants which eliminate free radicals in the body, and even protect against certain forms of cancer. These veggies are also an excellent source of vitamin A, vitamin C, vitamin K, folic acid, and fiber. You can understand why I was so inclined to steal this recipe featuring cruciferous vegetables as the key ingredients! 

Ingredients:

1 cup of broccoli (finely chopped)

1 cup of cauliflower (finely chopped)

1/2 cup of kale (finely chopped)

1 large carrot (grated)

1/2 cup of raisins

Dressing:

juice of 1/2 a lemon

2 tbsp of apple cider vinegar

1 tbsp of maple syrup

Combine broccoli and cauliflower in a blender or food processor and blend until finely chopped.

Finely chop kale with a knife.

Grate carrot with a cheese grater.
Combine dressing ingredients in a seperate bowl and whisk together.

Combine all ingredients in a salad bowl and add dressing.

Toss well.

Enjoy!

The Secret Garden

The weather in New York has been so beautiful recently. Crisp and sunny = perfect fall weather. Don’t even get me started on the amazing colors of the fall foliage. I’ve been trying to spend as much time as possible outside, because in New York you never know what the weather will be like tomorrow.

The other day I discovered an adorable little pocket of nature in the heart of the East Village. One of my favorite things about living in New York is turning down a familiar block and stumbling upon a place you never knew existed. The city never fails to amaze me. This little garden is a pocket of tranquility in this crazy city. It’s a community sponsored garden project on 9th Street and Avenue C. It’s amazing how you don’t feel like you’re in a city the second you enter the garden. I brought a book and a cup of tea and took advantage of the gorgeous weather. In our fast-paced society it’s so important to take the time to enjoy the quiet moments and commune with nature. And yes, it’s possible to do so even in the middle of Manhattan.

Energy Smoothie

I love to start my day off with a green smoothie. In fact, I eat one for breakfast almost every morning. This smoothie recipe is particularly energizing due to the addition of bee pollen. It might seem like an unusual ingredient, but bee pollen is a superfood which contains energy and health enhancing properties. What is it? Bee pollen is the flower pollen which bees collect to make honey. It is a complete protien, containing all twenty-two essential amino acids. Bee pollen is a rich source of antioxidants, enzymes, phytonutrients, and minerals. On top of all that, a little bit of bee pollen adds a creamy consistency to the entire smoothie and makes it taste like a milkshake! 

Smoothies are an ideal way to start our day. Every night as we sleep our bodies cleanse and rejuvanate. If we eat a heavy meal in the morning, our bodies switch from cleaning to digesting. Digestion requires lots of energy. This is why heavy breakfasts can actually drain our energy. Smoothies are essentially predigested food. Therefore they require less energy to process while making nutrients more readily available to our bodies. Eating a smoothie for breakfast is an ideal way to extend our body’s cleansing process, while providing energy and easily assimilated nutrients.

Ingredients:

1 large banana

2 cups of spinach

1/2 cup of shredded kale

1 cup of unsweetened almond milk

1 tbsp of bee pollen

1 tsp of spirulina

1 drop of pure vanilla extract

Combine all ingredients in a blender and blend until desired consistency is reached. Enjoy boundless energy!

Ridiculously Easy Sweet Potato Dish

This dish is so simple, I’m not sure that it can even be called a recipe. Although I suppose most of my recipes fall into this grey area category. I guess I just believe that when vegetables are this fresh they require minimal preparation to taste their best! I’ll just call this a really easy and delicious way to prepare sweet potatoes, which have just come into season.

Sweet Potatoes are rich in fiber and potassium. Their vibrant orange color represents high levels of beta-carotene, in fact they are one of the nature’s best sources of this valuable nutrient. Beta-carotene is a fat soluble vitamin, meaning that it is best absorbed by the body when complemented with healthy fats. The coconut oil in this dish aids the body in assimilating the precious beta-carotene. Beta-carotene is beneficial because it helps the body combat free radicals and promotes optimal immune function. Very important this time of year!

Ingredients:

1 large sweet potato

1 can of black beans (including liquid)

1 tbsp coconut oil

sea salt 

Preheat oven to 400 degrees.

Wash and scrub sweet potato, but do not remove skin (buy organic!).

Chop sweet potato into 1 inch pieces.

Coat pieces evenly with coconut oil.

Place on lightly oiled baking pan.

Pour beans and liquid evenly over the sweet potato chunks.

Season lightly with sea salt.

Bake for about 20 minutes.

Enjoy!