A Hint of Greens

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2012-04-19T13:03:00.001-04:00

Have you been missing my blog posts??? Check out my new home at www.hintofgreens.com

Along with my blog filled with recipes and healthy living tips now you can contact me for health coaching advise.

Be sure to check out my:

As always thank you for all of your support, I look forward to sharing new recipes and healthy tips with you for years to come!

Turkey Meat Sauce

2012-03-07T14:40:00.000-05:00

Turkey meat sauce is a recipe I have been making for years but I never make it the same way I am always doing some editing, until now! Why I hadn’t thought to utilize my food processor before is beyond me! This quick easy delicious and not to mention healthy recipe is sure to please even the pickiest of eaters.

Ingredients:

- 1 28oz. can of Whole Plum Tomatoes with Juice

- 2 carrots, chopped

- 1 clove garlic

- 2 tbsp. EVOO

- 1/2 cup sweet onion, chopped

-1/2 cup celery, chopped

- 1 package of ground turkey meat (can substituent with any ground meat)

- white wine

- basil (if desired)

- oregano (of desired)

- salt and pepper

-heavy cream (if desired)

Directions:

Pulse the carrot and garlic in a food processor until the garlic is finely chopped. Add the tomatoes and their juices, oil and a 1/4 tsp of salt and pepper and pulse until finely chopped.

Transfer sauce to a pot and simmer until thickened 20-25 minutes.

Meanwhile heat 1 tbsp of EVOO in large pan. Saute celery and onion until tender, about 5 minutes.

Add turkey meat to pan and break up into small pieces, about 4 minutes. Next add in 1/2 cup dry white wine and bring to a simmer.

Next stir in the tomato sauce (this is when you would add the cream as well if you so choose) next season with oregano and basil and it is ready to be served.

I prefer to eat this dish prepared with zucchini linguine or occasionally some whole wheat pasta with of course some leafy greens or other green vegetable.

Healthy Shrimp Paella

2012-03-05T13:21:00.000-05:00

I am always looking for a healthy spin on my favorite dishes and I recently came across this recipe by Daphne Oz in People Magazine.

Growing up I loved eating Paella, it was a dish my mom would make every month or two and I thoroughly enjoyed it. While it is filled with fresh vegetables and seafood it is not always the healthiest of meals, so this recipe was a great find as it really fills the void I had for my rice heavy Paella.

Ingredients:

- 1 cup pearl barley
- 3 cups water
- 3 tbsp. extra virgin olive oil
- 1 medium onion, chopped (1½ cups)
- 1 cup thin red pepper strips
- 1 cup thin yellow pepper strips
- 1 small fennel bulb, stalks removed and cut into strips (1½ cups)
- 3 cloves garlic, crushed
- 2 bay leaves
- ½ tsp. smoked paprika
- ½ tsp. ground turmeric
- ¼ tsp. cayenne pepper
- ¼ cup white wine vinegar
- 1 pinch saffron
- 2¼ cups hot vegetable stock
- ½ tsp. salt

- ¾ lb. shelled large shrimp (about 16 shrimp)
- 1 cup peas, fresh or frozen
- 1 cup grape or cherry tomatoes, halved
- 6 marinated artichokes, drained and quartered (1 cup)

-15 pitted Kalamata olives, halved (¼ cup)

Directions:
Bring barley and water to a boil in a small saucepan. Cover and boil for 2 more minutes. Turn off heat. Let sit, covered, for an hour, until water is absorbed.

Heat oil in a large pan or skillet over medium heat and cook onion until softened, 5 minutes.

Add peppers and fennel. Cook until vegetables soften, 5 minutes. Add garlic and cook 1 minute.

Add bay leaves, paprika, turmeric and cayenne. Mix in barley and cook for 2 minutes. Add vinegar, saffron, 2 cups stock and salt. Bring to a vigorous simmer.

Stir and cook until liquid reduces by half, 5 minutes. Reduce heat and simmer until most liquid is absorbed, 15 to 20 minutes. Remove bay leaves and discard.

Stir in shrimp, peas, tomatoes, artichokes, olives and remaining ¼ cup stock. Simmer for 2 minutes, then turn off heat. Cover tightly and let rest 10 minutes until shrimp are just cooked through. Divide among 4 bowls. Serve.

Brussels Sprouts Two Ways

2012-03-01T12:33:00.000-05:00

I came across this recipe in January's issue of Bon Appetit Magazine and have made it a dozen times since reading it. As a child I did not grow up eating Brussels Sprouts so now that I know I love them I am always looking for a new recipe to spice them up and this recipe really hit the mark.

Stir-Fried Brussels Sprouts with Garlic and Chile

Ingredients:

- 4 cups halved brussels sprouts

- Kosher salt

- 1/4 cup vegetable oil

- 2 tablespoons thinly sliced garlic

- 1/4 cup oyster sauce

- 4 teaspoons Thai fish sauce (nam pla)

- 2 teaspoons soy sauce, preferably Thai thin soy sauce (such as Healthy Boy)

- 2 teaspoons sugar

- 1/2 teaspoon (or more) 1/8"-thick slices of red Thai chiles

- Pinch of ground white pepper

- 1/2 cup low-salt chicken broth

Directions:

Blanch brussels sprouts in a large pot of boiling salted water until bright green, about 15 seconds. Drain and set aside.

Heat oil in a wok or large skillet over medium heat. Add garlic and stir until light golden brown, about 30 seconds. Using a slotted spoon, transfer to a small bowl.

Increase heat to high; add brussels sprouts. Stir-fry until they begin to soften, 2–3 minutes. Add oyster sauce and next 5 ingredients. Stir-fry for 30 seconds; add chicken broth. Bring to a boil; cook until liquid is reduced slightly, about 2 minutes; add more chiles, if desired. Stir in garlic.

If you are looking for something a little less spicy then here is a recipe for you...

Brussels Sprouts with Apples and Shallots

Ingredients:

- 1 pound Brussels sprouts

- 2 large shallots, sliced into 1/4-inch-thick rings

- 2 medium crisp, firm apples (such as Gala, Honeycrisp or Braeburn), cored and cut into 1/2-inch chunks

- 1/2 cup water, divided

- 1/4 cup cider vinegar, divided

- 1/4 teaspoon sea salt

- 1/2 teaspoon freshly ground black pepper

- 4 sprigs fresh thyme

Directions:

Rinse Brussels sprouts well and pull off any loose or yellowing leaves. Trim the stem ends and then quarter each sprout. Set aside.

Heat a large high-sided sauté pan over high heat. Add shallots to the very hot pan and cook, stirring constantly for 2 minutes. Add apples and 1/4 cup water, scraping any brown bits from the bottom as the water sizzles. Cook until the liquid reduces by half, about 2 minutes.

Add Brussels sprouts, remaining 1/4 cup water, 2 tablespoons vinegar, salt and pepper. Reduce heat to medium, cover and simmer until the sprouts and apples are tender enough to be pierced all the way through with a fork, stirring occasionally, about 15 minutes.

Uncover, stir in remaining 2 tablespoons vinegar and the leaves pulled from sprigs of thyme. Scrape any bits from the bottom of the pan as liquid sizzles and reduces until nearly gone. Transfer to a serving bowl with any of the remaining liquid and serve immediately.

Chia Seeds

2012-02-29T11:45:00.000-05:00

When I used to hear the word Chia I would immediately think of the pet, but since learning more about this powerful seed I think less of the pet (though the jingle does still come to mind) and more about OMEGA-3's!!!

I know, who would have thought a plant that was fun to grow as a child would one day become something I well planted in my own body.

A few months ago I started reading articles and seeing features on TV shows saying, "Super Food: Chia Seeds, the New Flaxseed"

At this time I had been incorporating flax seeds into my diet for a few months and was curious as to what was so great about chia seeds. Here are a few key items.

- Chia is very rich in omega-3 fatty acids, even more so than flax seeds

- Chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body

- Chia seeds provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

- When added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

- Chia has a nutlike flavor

Some ideas on how to incorporate them into your diet:

- Sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack

- Grind them and mix them with flour when making muffins or other baked goods

- Add to a smoothie or a juice

- Mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca"

- Or toss them in a bottle of water when going for a run

Any way you add these to your diet will be beneficial! I like to start my day with a fresh green juice with a tablespoon of chia seeds!

Kale Waldorf Salad

2012-02-28T14:02:00.000-05:00

I found a basic salad recipe while looking through the Whole Foods App on my iPhone, I highly recommend this app, it has great healthy recipes that are easy to prepare. I have made a few changes to the original recipe and find it to be heavenly. The dressing works so well with the Kale as well as on other salads or used as a dip or marinade.

Serves 4-6 people

Ingredients:

4 cups packed finely chopped raw kale

1 large red apple, such as Honeycrisp or Fuji, chopped, divided
1 cup thinly sliced celery
1/4 cup plus 2 tablespoons craisins, divided

1/2 cup walnuts, toasted and chopped, divided

For Dressing:

2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt

Directions:

Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

*place the salad when dressed in the fridge for 15 minutes once dressed, it allows the kale to soak up the dressing and the leaves fill with flavor.

Pea and Beet Salad

2012-02-28T13:09:00.000-05:00

This unusually warm winter in New York has me eating plenty of salads lately and I decided it was time to think of some new recipes. This one is quickly becoming a favorite!

Ingredients:

- Arugula

- Sugar Snap Peas

- Pea Shoots

- Cucumber

- Roasted Beets

- Goat Cheese

For dressing:

- EVOO

- Balsamic Vinegar

- Egg Yolk

- Water

Directions:

Well folks, this is a salad, not reinventing the wheel so I will make this short and sweet.

Place arugula in a large bowl, dice up the peas, pea shoots, and cucumber and add to bed of arugula. As for the beets I bought prepared beets at Trader Joes and diced them up and tossed in the salad. You can also roast your own beets it time permits.

Mix all ingredients in a bowl and sprinkle with goat cheese (feta also works well). I also like to sprinkle some roasted flax seeds on top as well for added benefits.

For the dressing add 1 part EVOO, 1 part water, 2 parts vinegar and an egg yolk to a bowl and whisk until it all turns to a balsamic vinaigrette.

Toss dressing into salad and serve.

15 Minute - Healthy Bowl

2012-01-06T12:18:00.002-05:00

This high fiber, low sodium, dairy free dish takes just 15 minutes to prepare and you will be wondering why you never made it before.
Ingredients
1 cup quinoa
1 cup Organic Sprouted Green Lentils
1 bunch kale, stemmed, chopped
1 bunch mustard greens, stemmed, chopped
1 head broccoli, cut into florets and steamed
Choice of chicken, salmon, or tofu (optional)
1 avocado, cut into wedges (optional)
1 tbsp EVOO
Low sodium chicken broth
For serving:
Bragg Liquid Aminos
Bragg Organic Sprinkle Seasoning
1 lemon, cut into wedges
Directions:
Cook quinoa and lentils separately according to package instructions. (I cook in chicken broth instead of water)
While that is cooking chop up the greens and sprinkle protein with Bragg seasoning. Heat pan with 1tbsp of EVOO add chicken and sautee until cooked and then toss in greens.
Divide quinoa among four bowls. Top with lentils, kale and mustard greens and your choice of tofu, chicken or salmon, if using.
Garnish with avocado if you choose. Serve at the table with liquid aminos, seasoning and lemon wedges.

15 Minute Baked Salmon

2011-12-22T17:15:00.000-05:00

Here is an easy to make Salmon recipe that will even please people who aren't big cooked salmon fans (like my mother and I... who happened to make the meal.

While down in Florida this weekend my Grandma made sure to pick up some food to have in the house, one item was a GIGANTIC piece of salmon. Of course my mother and I NEVER cook salmon but hey, can't let good food go to waste. So we headed out to whole foods and grabbed some ingredients to make the best meal possible, and let me say we were both pleasantly surprised and my grandparents flipped over the meal!

Baked Salmon with Lemon-Thyme Flaky Salt

Ingredients (Serves 4):

1 shallot, finely chopped

4 salmon fillets, skinless

4 teaspoons olive oil, divided

Sea salt and pepper

1 teaspoon finely chopped fresh thyme leaves

1 teaspoon flaky salt, such as Maldon sea salt

Finely grated zest of 2 lemons

Directions:

Preheat oven to 350°F. Sprinkle half the shallot in a baking dish large enough to hold all of the fish in a single layer. Rub each fillet all over with a teaspoon of olive oil. Lightly season one side of each fillet with cooking salt and pepper. Place fillets on top of shallots in the baking dish, seasoned side down, and sprinkle with remaining shallot. Bake 12 to 15 minutes or until flesh is opaque and flakes with a fork.

While fish bakes, prepare the seasoning salt by combining thyme, flaky salt and lemon zest in a small bowl. Mix gently. The salt mixture will be slightly wet and clumpy. When fish is done, sprinkle a little bit of the seasoning salt over each fillet, making sure each portion gets a bit of salt, zest and thyme.

Serve immediately with any remaining seasoning salt if desired.

This simple dish of baked fish topped with a fresh citrus-herb salt mixture can be easily prepared on a weeknight. Serve with your favorite grain and vegetables.

We opted for orzo with sautéed mustard greens (my favorite) broccoli rabe (my moms favorite) and cherry tomatoes (who doesn’t love those).

This is a dish I will definitely be making again and again...

15 Minute Pasta Dish

2011-12-12T14:02:00.000-05:00

It's starting to get cold and what is better than a hearty pasta dinner after a long day? In my opinion, not much, but eating pasta all the time isn't a very healthy, so now I introduce you to my new favorite find DeBoles Pasta.

Skip the white pasta, or even the whole wheat and try out one or all of there many options ranging from spinach, to rice to quinoa and much more, some even come enhanced with flax seeds!

For my dinner I chose to use the Spinach Fettuccini because as you know by now, I love my Hints of Green!

Sausage and Spinach Fettuccini with Sautéed Greens

Ingredients

- 1 Chicken Apple Sausage Link (can be substituted)

- Handful of Broccoli Rabe

- Handful of Mustard Greens

- 2 oz Spinach Fettuccini

- 1.5 tbsp EVOO

Remove the casing from the sausage and add to hot pan with EVOO, sauté until cooked through about 3 minutes.

Dice up greens and add mixed greens to the pan and sauté for 3 minutes when greens wilt.

While the sausage and greens are cooking be sure to have the pasta cooking. Once the pasta is done strain and then add into the pan with sausage and greens. Add in a half a teaspoon of EVOO if needed and mix and serve.

Feel free to top with some grated parmesan serve and enjoy!

12 Minute Talapia

2011-11-28T11:51:00.000-05:00

What I love about Tilapia is that it can’t take on many flavors, and what I love even more is its easy on the wallet!

This fish can be prepared with any side dish. As you know by now I love to try all sorts of greens so I paired it with Asparagus, Swiss Chard, Arugula and Cherry Tomatoes and Harvest Grains.

Ingredients:

- 1 pc. Talapia

- 1/3 lb Cockles

- 1 cup Chicken Broth

- Oregano, Sea Salt and Pepper for seasoning

- 1 tbsp EVOO

Vegetables and Grain:

- Asparagus

- Swiss Chard

- Arugula

- Cherry Tomatoes

- 1/4 cup Harvest Grains

While oil is heating in a pan lightly season the fish. Place fish in the pan and lightly pan sear on each side.

Once both sides are lightly browned add cockles as well as chicken broth. Cover and let cook until the clams open.

While the fish was cooking I followed the directions and cooked the Harvest Grains in a pot. I also sliced up all of the green veggies and sautéed them in a pan with EVOO and Sea Salt.

Once the fish was finished cooking I placed on top of a bowl filled with grains and veggies.

5 Minute Meal

2011-11-25T16:59:00.000-05:00

2 Vegetables

1 Protein, 1 Pan,

1 tbsp EVOO, Sea Salt and sauté

Ingredients:

Mustard Greens

Sweet Potato

Broccoli Rabe (of course an extra green)

3 oz chicken cutlet

1 tbsp EVOO

Heat pan with oil and add vegetables and sauté. Toss in chicken to heat and then serve warm.

See how easy and quick it is to make a fast easy meal! Just keep fresh vegetables around the house and a protein option or two and you are never a few minutes away from your next meal.

Fun Fruity Salad

2011-11-23T10:26:00.000-05:00

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

Ingredients:

For Salad:

- Handful of Spinach Leaves

- Handful of Romaine Lettuce

- Handful of Pea Shoots

- 4-6 Strawberries

- 1/2 Asian Pear

- 1 stalk Hearts of Palm

- 1/4 Cucumber

- 1/4 Avocado

- 3oz Chicken

For Dressing:

- EVOO

- Balsamic Vinegar

- Water

- 1 Egg Yolk

For the Salad:

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

For the Dressing:

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

Pour some dressing on top of the salad and enjoy!

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

2011-11-08T14:15:00.000-05:00

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

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

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

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

Peak Inside the Fridge and Cabinets of a Health Coach

2011-11-07T18:29:00.002-05:00

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

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

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

Now, welcome to my fridge....

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

Shelf 1:

- Kale

- Broccoli

- Mustard Greens

- Mizuna

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

Shelf 2:

- Swiss Chard

- Spinach

- Crunchy Sprouts

- Sweet Pea Shoots

- Butternut Squash Cubes

- Orange and Red Cherry Tomatoes

- Rotisserie Chicken Breast

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

Shelf 3:

- Asparagus

- Butternut Squash Soup

- Organic Miso

- Strawberries

- Pineapple

- Blueberries

- Raspberries

- Blackberries

- Kombuca

- Rice Vinegar

- Hearts of Palm

- Mayonnaise

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

Drawer 1:

- Bucheron - flakey, creamy goat's milk cheese

- Rustico Red Pepper - sheep's milk cheese

- Tilapia

- Branzino

- Cockles

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

Drawer 2:

- Carrots

- Apples

- Avocados

- Oranges

- Lemons

- Beets

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

Drawer 3:

- Sweet Potatoes

- Cucumbers

- Onion

- Garlic

- Lemon

- Lime

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

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

Shelf 1:

- Whole Wheat Cous Cous

- Lipton Cold Brew Iced Tea

- Mixed Grains from Trader Joes

- Quinoa from Trader Joes

- Brown Rice

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

Shelf 2:

- De Boles Organic Angel Hair with Whole Wheat and Flax

- De Boles Gluten Free Rice Fettuccini

- De Boles Organic Spinach Fettuccini

- De Boles Organic Artichoke Flour Spaghetti

- Organic Chicken Broth

- Israeli Cous Cous

- Walnut Halves

- Sunflower Seeds

- Almonds

- Brown Rice

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

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

Farmer's Market - Part VIII

2011-11-07T15:33:00.000-05:00

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

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

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

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

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

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

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

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

Past Entries:

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

Butternut Squash Soup

2011-10-20T13:03:00.000-04:00

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

Butternut Squash Soup

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

Ingredients:

- 2 tablespoons butter

- 1 small onion, chopped

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

- 2 garlic cloves, chopped

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

- 1/4 cup fresh orange juice

- Coarse salt and ground pepper

Directions:

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

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

3. Puree soup in two batches.

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

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

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

Superfoods Part XIV

2011-10-20T12:38:00.000-04:00

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

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

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

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

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

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

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

Be sure to check out my past Super Food Entries:

Superfoods Part I / Superfoods Part II / Superfoods Part III / Superfoods Part IV / Superfoods Part V / Superfoods Part VI / Superfoods Part VII / Superfoods Part VIII / Superfoods Part IX / Superfoods Part X / Superfoods XI / Superfoods Part XII / Superfoods XIII

Quinoa Salad

2011-10-13T11:47:00.000-04:00

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

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

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

Quinoa and Vegetable Salad

Ingredients:

- 1 Cup Quinoa

- 2 Cups Low Sodium Chicken Broth

- 2 Handfuls of Kale

- Cherry Tomatoes

- Yellow and Orange Bell Peppers

- Japanese Eggplant

- EVOO

- Sea Salt

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

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

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

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

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

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

Farmer's Market - Part VII

2011-10-13T10:46:00.000-04:00

My first stop at the Farmer's Market is always at Lani’s Farm Inc. Each week I find such unique items including unique squashes, okra, shishito peppers, long beans, melons, and tatsoi.

This week was no different, I walked over to Lani's and was greeted by a man cooking up some Japanese Eggplant and as soon as I tasted it I knew I would be incorporating this item into my week. I walked over to pick up some eggplant and also took note of Neon Eggplant which had a similar look to Fairytale Eggplant.

Japanese Eggplant - Is dark purple almost brown looking skin similar to a traditional eggplant. This eggplant has a very sweet, creamy, and non-bitter flavor without seeds. To cook simply slice in half and brush with a bit of EVOO and simply roast or grill. If you prefer to mix them into a dish they are also great diced up and sauteed with a bit of EVOO and sea salt.

Neon Eggplant - Similar to the fairytale eggplant is a dark pink fruit with a tender bitter-free taste which has a creamy white flesh.

Anyway you eat it eggplant is a great BRAIN FOOD to add into your diet.

Past Entries:

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

Farmer's Market - Part VI

2011-10-04T12:38:00.000-04:00

When you think of beans you may only think string beans, and assume BORING, but today I am going to show you three other types of beans. So step outside of the String Bean Casserole recipe get some Extra Virgin Olive Oil some Sea Salt and taste your way to a new favorite Green Bean.

Dutch-Wax - With a string-less pod, this extremely crisp bean is a great choice to eat alone as a healthy snack or to compliment any dish. While uncooked these beans take on a lavender color once cooked the color fades as well. So don't get to excited to eat a purple vegetable, get excited to eat a delicious vegetable.

Wax Beans - Unlike Dutch-Wax Beans which are lavender in color these pods are yellow. They make a great addition when diced up into a salad, they also are delicious steamed or sauteed as a side dish to any meal.

Romano Beans - Green in color you may think this is an ordinary string bean, that is until you notice this bean is flat, which explains why they are also known as Flat beans. These beans have a sweeter flavor then string beans, they are also cherished among many cultures as the best eating beans.

Past Entries:

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

Meatless Monday

2011-10-03T13:24:00.001-04:00

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

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

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

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

- Whole foods hummus

- Shredded Carrots

- Sprouts

- Cucumber

- Heirloom Tomato

- 2 slices of Bread Alone Organic 9-Grain Bread

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

Kick it Up a Notch - Heirloom Stew

2011-09-28T12:51:00.000-04:00

After making a batch of Heirloom Tomato Soup I decided to use some and turn it into a hearty dinner filled with veggies and quinoa.

While at the Union Square Farmer's Market picking up tomatoes I decided to purchase a few other items; penny zucchini and fairytale eggplant. I have often used penny zucchini in dishes as they cut into a perfect small shape, but I had never seen these fabulous looking eggplant so it was a must purchase for me, I mean look at them, how could you not pick some up?

For those of you wanting more information on Fairytale Eggplant, they are picked very young and have the most mild, creamy and absolutely delicious flavor, simply cut them in half and roast or pan sear.

I decided to slice up the sorted zucchini into, you guessed it penny size slices and went ahead and did the same with the eggplant.

Next I pan seared until they were cooked and softer in texture. While the vegetables were cooking I had another pot on the stove with quinoa.

I decided to cook the quinoa in sme of the tomato soup so it would take on that flavor instead of using water which may have watered down the dish a bit and I was looking for plenty of flavor. Once the quinoa and vegetables where finished i placed in a bowl for a healthy filling lunch.

For those of you looking to add more protein try a fried egg on top, and for those less adventurous how about some chicken.

What to do with an Heirloom

2011-09-28T12:00:00.000-04:00

If you find yourself walking through a farmers market or grocery store lately then you are sure to find plenty of heirloom tomatoes.

Walking through the Union Square Farmer's Market early this morning I decided to pick up 6 tomatoes a clove of garlic and head home to make some soup.

This recipe is quick and easy and can be eaten as is for a nice gazpacho feel, it can also be added to for a filling dish, and for those with no dairy allergy feel free to add some cream for a thicker texture.

Ingredients:

6 Heirloom Tomatoes

2 Cloves of Garlic

E.V.O.O.

1 tbsp Butter

Salt and Pepper (light seasoning)

First place the butter and oil in the pan and let heat up, once the butter is melted place the crushed garlic cloves and let simmer. Next add the sliced up tomatoes to the pot. Stir the tomatoes for a minute and then cover and let sit.

Check the pot every few minutes to stir. Once the tomatoes have softened and fallen apart lower the heat to let the pot simmer.

Once the soup is made you can go ahead and choose to eat alone, place in a bowl and top with some fresh basil and parmigiana if you do not have a dairy allergy.

As I mentioned there is a lot that can be done to this dish, stay tuned for a follow up recipe...

Benefits of Juicing

2011-09-27T14:03:00.000-04:00

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

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

Apple - increases elimination

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

Carrot - liver cleanser

Cucumber - purifies the blood and cleans the intestines

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

Grapefruit - improves liver function, high in antioxidants

Lemon - liver cleanser

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

Pineapple - reduces inflimation

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

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

Here are a few of my favorite combinations:

Hint of Greens - Pear, Cucumber, Pineapple, Ginger

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

BApples - Beet, Apple, Pineapple

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

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