GRAZING WITH DANI

Turmeric Roasted Cauliflower With Lemon Tahini Sauce

2017-02-01T13:45:00.001-08:00

Nearly a year has gone by since my last blog post and so, so much has happened in this time. It was a very difficult year for me in many senses, but 2016 was also a spectacular one in many others. I very tearfully and with much trepidation ended the longest relationship I've ever had, moved house twice, travelled to a total of eight countries, and shared countless meals with people I love and care about. One thing has remained a constant in my life, though, and that is my eternal love of food. And so it is after months of being away that I return to share another recipe with you...and a few travel pictures.

This recipe for tender, yet crisp roasted cauliflower drizzled in creamy lemon tahini sauce just happens to be inspired by one of my last trips of the year that brought me to Israel. Admittedly, the Middle East wasn't exactly at the top of my list of places to visit, considering how often it makes headlines for violence and terror, but it was equally somewhere I'd always wanted to go. The Cradle of Civilization just has an irresistible ring to it. So when a friend suggested a trip to sunny, warm Tel Aviv with a bit of exploring the region to Jerusalem and Bethlehem, my interest was piqued. Let the adventure begin, I thought!

And so it did. We were chauffeured around in a rundown taxi van across arid landscapes, bobbed in the salty Dead Sea, kneeled in the place where Jesus was thought to have been born, and arrived at the Western Wall just as Shabbat was beginning and the sun was setting on the Temple Mount. We stayed out dancing at a local bar until the place closed down only to wander through the old town and sit in the harbor until the wee hours of the morning.

But no trip is complete without some culinary adventures as well. And I must say, we ate like kings there. One of my favorite stops was the Carmel Food Market in Tel Aviv. We came through in the morning and got freshly pressed juice and pastry, checking out the various vendors lining the street that sold everything from fresh produce and spices to tea, nuts and olives. I made a mental note to come back later for a proper meal at one of the food stalls and was not disappointed.

After a day of beach and roaming the city streets, I was served up this unassuming plate and a beer at one of the stands that had bar seating around its edges. Just a few bites in, I knew it was a dish that I needed to recreate at home. It hit this perfect flavor balance for me, came together so fast, and was made with ingredients that are nothing but healthy. The earthy spices and creamy tahini give the dish this really comforting, hearty flavor, but the cauliflower itself is so light and tender and the lemon leaves a delightful tangy brightness on your tongue. (It also pairs amazingly with beer I might add! :)

Much to my delight, my first attempts at recreation were surprisingly successful. Even though the tahini paste here just doesn't seem to live up to the same standards, the flavors and colors of this dish are glorious and vibrant. I have also taken to sprinkling toasted almonds on top, because apparently I don't know how to leave a recipe be. You can take it or leave it, but I find it adds a nice little something crunchy.

Since no post of mine would be complete without a little nutrition talk, I'll quickly run through some of the great things about eating this:

Cauliflower: Besides being low in calories, the veggie is high in vitamin C (immune system), a good source of fiber (heart health), potassium (heart function and muscle contraction), vitamin K (strong bones and blood clotting), and folate. It is also a member of the brassica family of veggies (think kale and broccoli) that is known for its cancer-fighting properties thanks to its sulforaphanes and indoles.
Turmeric: This bright yellow stuff that stains everything happens to be part of the ginger family and is known for alleviating arthritis and joint pain and promoting liver health thanks to its anti-inflammatory properties, which are supposed to come from the curcuminoids that it contains.
Tomatoes are celebrated for their anti-cancer or phytochemical properties as well (specifically prostate but also lung and stomach cancer) thanks to a compound called lycopene, which our body can absorb even better when consumed with fats, such as those in the almonds and tahini paste, since it is a fat-soluble nutrient. Lycopene also protects the heart from oxidative damage, and helping to reduce the risk of a heart attack and when used as an extract has been shown to reduce blood pressure. Plus it contains the carotenoid lutein, which promotes healthy vision by preventing macular degeneration.

Turmeric Roasted Cauliflower With Lemon Tahini Sauce

Prep time: 15 min.

Cooking time: 20-25 min.

4 side servings

Ingredients:

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1 medium head of cauliflower, cut into florets

2-3 Tbsp. olive oil

1 rounded tsp. turmeric **Handle carefully. This stuff stains things easily**

1 tsp. ground cumin

Salt (to taste)

Dressing:

3 Tbsp. Tahini

Juice of 1 lemon

1-2 tsp. water (to thin the mixture)

Salt and pepper (adjust to taste)

Toppings:

1/3 cup sliced, toasted almonds

About 3/4 cup of diced cherry tomatoes

Sesame seeds (black or white)

Parsley (for garnish)

Directions:

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1. Preheat oven to 200C/400F. In a large bowl, toss cauliflower florets, oil, turmeric, cumin and salt together until everything is evenly coated. (Side note: Since the size of cauliflower varies so greatly, use these measurements as a starting point. If the florets look too dry, add more oil, but don't worry if the color is pale, because the yellow deeps dramatically during baking)

2. Spread cauliflower out evenly on a rimmed baking sheet so that the florets have some space around them. This ensures they roast and the moisture they release evaporates instead of steams them. Bake until the cauliflower begins to brown, about 20-25 minutes, taking them out and turning them to ensure browning happens on multiple sides.

3. While the cauliflower is cooking, mix together tahini, lemon juice and 1 tsp. water. At first the mixture will thicken and separate, but if you keep mixing it will turn into a smooth sauce. Add additional water until you have the desired consistency. The sauce should be thin enough to drizzle. Season with salt and pepper according to taste.

4. Plate cauliflower, drizzle tahini sauce over the florets, top with tomatoes, and garnish with sesame seeds, toasted almonds, and chopped parsley.

California Roll Sushi Bowls

2016-04-03T09:43:00.000-07:00

If I had to pick a single food to eat for a month straight, sushi might be the winner. I'm pretty sure I could eat it morning, noon, and night without getting sick of it. Don't get me wrong. I love phad thai with an undying passion, and I'd probably choose it as my dying meal, but I feel like I'd get sick of fried noodles around day four. (full disclosure: I may have tested this once after making enough phad thai to feed a small army and trying to live off it for a week). Sushi, however, is so light and fresh, yet strangely filling, that I don't see myself encountering any problems. Plus, with a nice balance or veggies, natural carbs, healthy fats, and quality protein, I think I'd have most of my bases covered.

But jesting aside, sushi is one of my all time favorite foods and one of the few that I always feel good eating. Things I don't love about it though: 1) Good sushi restaurants are expensive, especially when you're me and like to try to eat your weight in it. 2) Making sushi at home, while significantly less expensive, is a massive ordeal that leaves me constantly dipping my rice-covered fingers in an increasingly gross bowl of vinegar water.

The answer to all my sushi problems: sushi bowls. All it involves is chopping up all the ingredients and haphazardly throwing them into a bowl. Just as tasty, significantly less of a pain in the arse, and easy on your wallet. Great for lazy, thrifty folks like myself.

Besides how quickly this comes together, I love what this meal does for my health:

-Contains quality protein sources: Between the salmon, egg, and avocado, this recipe contains a variety of sources of protein and all the essential amino acids that your body needs for the growth and maintenance of body tissues. Meals high in protein also helps keep me full for longer, something I greatly appreciated as someone who basically wants to eat every two hours.

-Filled with healthy fats: The avocado and smoked salmon are a great source of heart and brain healthy omega-3s. These monounsaturated fats actually help with a long list of things, including lowering your cholesterol/blood pressure, reducing inflammation in the body, and supporting circulation, memory, and blood sugar control.

-Good source of antioxidants: Carrots, for instance, are filled with the carotenoids lutein and zeaxanthin, which have shown to protect your eyes and help prevent macular degeneration and caracts. Plus your body can convert alpha- and beta-carotene into vitamin A, which supports our immune system. Red peppers are also an excellent source of vitamin A and C, and contain the carotenoid lycopene, which is associated with lowering the risk of prostate cancer.

-Plus there is nori! Seaweed contains dozens of minerals and trace minerals, like iodine, calcium, potassium, magnesium, that your body needs to carry out various critical functions. For instance, your muscles needs potassium and magnesium to contract and release properly and a lack there of can result in muscle cramps.

California Roll Sushi Bowls

Prep time: 15 min.

Cooking time: 15-20 min.

4 servings

Ingredients:

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11/2 cups uncooked millet (can easily use quinoa, bulgur, sushi rice, or something similar)

2 T. rice wine vinegar

300 grams (11 oz) smoked salmon or fresh sushi-grade salmon

1 large cucumber, cut into thick 1-inch-long sticks

2 large carrots, peeled and grated

2 red bell peppers (I choose pointed), cut into thin, 1-inch-long sticks

1 ripe avocado, cut into cubes

4 eggs

Splash of soy sauce

8-10 sheets of nori, cut into pieces

Sauce

4 T. rice wine vinegar

5 T. soy sauce

4 T. olive oil (optional)

Wasabi pasta/powder (adjust to taste)

Directions:

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1. Cook millet according to instructions. Mix in 2 tablespoons of rice vinegar and set aside to let cool.

2. Prep veggies and salmon. Set aside.

3. In a medium bowl, mix eggs together with a splash of soy sauce. Heat a nonstick pan to medium-high heat. Then pour in small amount of egg mixture, tilt pan in circular motion to create thin egg pancakes. No oil is needed. When the edges start to come up slightly, you should be able to peel the egg pancake up and briefly cook it on the other side. Repeat until all of the mixture is gone (about 3-4 times).

4. Roll pancakes into cylinders, slice down the length of the cylinder and then chop for thin pieces (see pictures above).

5. In another small bowl, mix together the ingredients for the sauce, adjusting wasabi for desired taste. You can easily double recipe if want more sauce.

6. Add millet, veggies and salmon to individual bowls, top with dressing, and mix. Use kitchen scissors to cut nori into pieces and sprinkle into the bowl and enjoy. I like to eat this with pickled ginger on the side like regular sushi.

Simple Stove-Top Maple Bacon "Baked" Beans

2015-11-09T13:42:00.000-08:00

Hellooo comfort food. Cannellini beans in a rich tomato sauce with caramelized onions, bacon, mild Spanish peppers, garlic, and a shot of maple syrup. These give Heinz a serious run for their money, if I do say so myself. I promise you won't miss the processed sugar for one minute either.

On weekdays, I almost always go for a green smoothie for breakfast, since I'm in a rush mornings and don't work up much of an appetite just sitting at my desk all day. On the weekends, though, I have time to turn on the stove and want something that will fuel me up for a day out and about. In other words, I want a plate of food bigger than my head. Now that the days are cooler and shorter, this goes double. I want something hearty that sticks to my ribs and keeps me satisfied for a while. This fits the bill perfeccctly and is a surprisingly healthy option!

These baked beans have a few things going for them health wise:

High in fiber: One cup of beans (click for nutrition data) contains one-half of your daily fiber needs! In my book, fiber is an absolute all-star. Diets high in fiber not only are known for helping reduce cholesterol, promote heart health, and lower risk of cancer and diabetes, they improve digestive (colon) health. You may have heard people talk about how a huge part of your health is actually in you gut. This is because your digestive tract is where you absorb nutrients your body needs. Fiber helps keep your digestive tract clean by brushing the microvilli in your intestines free of debris so they can do their job. Fiber also supports weight loss/maintence and helps control appetite by slowing the release of sugar into the blood stream and improving insulin regulation.
Packed with protein: Beans are also a great source of plant protein. One cup has nearly 20 grams. Amino acids are the building blocks of life. We needs them to help repair cells and make new ones.
Good source of iron, folate, calcium, zinc, magnesium, manganese, and other vitamins and minerals: Iron is critical for our red blood cells to transport oxygen throughout the body. Without oxygen we feel fatigued and everything from our nervous system to immune system suffer. Calcium is important for strong bones and zinc plays a key role in the immune system's defense, cell repair, and wound healing.

Simple Stove-Top Maple Bacon "Baked" Beans

Prep time: 15 min.

Cooking time: 45 min.

6 servings

Ingredients:

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3-4 slices of bacon (optional*), diced

1 large yellow onion, diced

1-2 Spanish peppers (or other mild pepper), finely diced

2 garlic cloves, peeled and crushed

1 Tbsp. smoked paprika

1/4 tsp. powdered mustard

1 tsp. soy sauce

2 Tbsp. Balsamic vinegar

16 oz. can of crushed tomatoes

2 Tbsp. maple syrup

Two 16 oz cans of cannellini beans, rinsed and drained

1/4 tsp. salt and pepper (adjust further to taste)

*For a bacon-free version, simply start by caramelizing onions in 1-2 Tbsp. of olive oil.

Directions:

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1. In a medium-sized pot on medium heat, render bacon until crispy (about 5 minutes). Remove bacon bits from pan with spoon and set aside.

2. Add diced onions into bacon fat and cook until they begin to caramelize, stirring frequently and adding 1-2 Tbsp. of water to the pot to prevent burning when necessary (about 15 minutes).

3. Add peppers, crushed garlic, spices and cook for 1-2 minutes.

4. Add soy sauce, vinegar, crushed tomatoes, maple syrup, beans and bacon. Turn down heat to low and simmer until sauce thickens (about 20 minutes).

5. Adjust to taste with salt and pepper. Serve for breakfast, lunch or dinner :)

Summer BLT Salad

2015-09-08T13:18:00.000-07:00

So summer hit me hard this year. Somewhere between July and August--when Frankfurt was having those record-shattering highs in the 100s and shade was no escape--the heat got to me. It settled in every corner on my body, and I found myself lulled into a state of pleasant apathy that made it impossible to want to do anything but lay by the pool.

This included cooking or even thinking about food. Even going to the grocery store, which happens to be one of my most favorite places ever, seemed like work. I just could not be bothered. Eating a watermelon for dinner and calling it a day sounded like a grade-A plan right about then. And this my friends, this low point is where this recipe was born.

Desperation errr... necessity is the mother of innovation, they say. I guess it is at least kinda true, although I feel like it paints a much more glamorous picture than the reality of a somewhat sweaty, hungry, tired me staring into my nearly empty fridge. Regardless, on that trusty day, I threw all the things I could find to eat together and somehow the result was far more delicious than anything so easy deserved to be. This is the power of bacon. Fresh zucchini, squash, and tomatoes aren't so bad either, but we all know who the star in here.

I like to think of this salad as a healthier alternative to your classic BLT sandwich, minus the lettuce, which we all know was kinda the boring part anyway. Not only do skip the mayo slathered bread, but you're actually getting a decent serving of veggies in at the same time. The beans add a good source of fiber and protein and you still have the mouthwatering bacon in there to bring everything together.

Another thing I love about this meal is how little cooking is actually involved. You just sizzle up the bacon and the acidity of the lemon juice breaks down the zucchini and squash just enough while still keeping the dish fresh and bright.

Summer BLT Salad

Prep time: 15 min.

Cooking time: 8 min.

4 lunch-sized servings

Ingredients:

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4-5 cups of tomatoes of choice

1 medium zucchini

1 medium yellow squash

16 oz can of kidney beans, rinsed and drained

8-10 slices of bacon

Dressing

Juice of 1 lemon

2 Tbsp. olive oil

1/4 tsp. salt and pepper (adjust further to taste)

Directions:

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1. In a nonstick pan on medium heat, cook bacon until it crisp, about 8 minutes total. Set aside to cool and chop into small crumbles.

2. Finely dice zucchini and squash and cut tomatoes into chunks. Add veggies into a large bowl along with the rinsed and drained beans.

3. Dress the salad with lemon juice, olive oil, salt and pepper. Toss and then top with bacon bits.

Tuscan White Bean & Asparagus Salmon Salad

2015-05-25T10:45:00.000-07:00

On my last trip home to the U.S., I had the pleasure of exploring New York for a few days with my family to celebrate my mom's 60th. It was the trip of a lifetime, and one of the absolute highlights was a lunch I had at a little Italian restaurant in SoHo. Salmon with a crispy skin over a bed of cannellini beans, thinly sliced asparagus, pesto, earthy rosemary, and tons of freshly squeezed lemon juice. It was so simple, delicious, refreshing, and filling at the same time. Needless to say, it's been stuck in my head ever since.

Since asparagus is still in season here, I took it upon myself to give recreating this dish a try last weekend. Hopefully the pictures speak for themselves, but hot damn, it was spot on and oh-so simple to make. The first words out of my boyfriend's mouth after trying this were "Wow!" And this is not something I hear often, since he is slowly becoming spoiled by all the good eats he gets living with me.

Perhaps best of all, though, this meal is incredibly healthy! It is high in protein and fiber and low in calories. It also is free of refined sugar and gluten for those who need to look out for that!

Wild salmon: Wild salmon is one of the best sources of omega-3 fatty acid you can find. This is exciting because omega-3s promote heart health, brain health, circulation, blood sugar control, and even memory function! Other studies suggest they also help improve mood. Salmon also is a great source of protein, potassium, and the cancer-fighting trace mineral selenium. I can't in good conscious mention the health benefits of salmon without mentioning that there is a world of difference between farm-raised and wild salmon. Salmon gets its omega-3s and lovely pink color from its natural diet. Farm-raised salmon typical are feed grains and, as a result, contain more inflammatory omega-6 fats.
Asparagus: While low in calories, these spears are high in antioxidants, fiber (blood sugar regulation and digestive health), potassium, folate, vitamin K (strong bones and healthy blood clotting). They also contain the anti-inflammatory and cancer-fighting compound quercetin.
Beans: Beans are incredibly rich in fiber, which aids our digestive health. Fiber slows digestion, regulating blood sugar levels and keeping us full. The roughage also acts like scrubbing bubbles to cleanse our colon and intestines, helping to push out unwanted waste products and free the microvilli, so they can better absorb nutrients.
Rosemary: You don't hear much about rosemary, but it contains caffeic acid and rosmarinic acid, which are anti-inflammatory, and have mildly antibiotic and antiviral properties. In animal studies, the oil has proven to protect the liver and inhibit tumors. It also contains compounds that help prevent the breakdown of acetylcholine, a neurotransmitter needed for memory and brain health.
Lemon juice: Although lemon juice is acidic, it has an alkalizing and anti-inflammatory affect on the body. It also stimulates digestive juices and the liver to release bile.

Tuscan White Bean & Asparagus Salmon Salad

Prep time: 15 min.

Cooking time: 10 min.

4 lunch-sized servings

Ingredients:

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500 grams asparagus

500 grams canned cannellini beans, rinsed and drained

4 servings of salmon with skin (about 175 grams/person), brought to room temperature

Salt + pepper

2 Tbsp. olive oil

Dressing

2 lemons (juice of both, zest of one)

2 Tbsp. pesto

3-4 Tbsp. fresh rosemary, finely chopped (adjust to taste)

1 Tbsp. white wine vinegar

2 Tbsp. olive oil

1/4 tsp. salt and pepper (adjust further to taste)

Directions:

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1. Take the asparagus, remove the tough twoish inches at the bottom, and then finely slice. For raw version, put asparagus in ice cold water to keep crisp. For cooked version, simply sautee asparagus slices in a pan on medium-high heat with olive oil for a few minutes until tender. Set aside.

2. In a small bowl, whisk together all ingredients for the dressing beside the oil and salt and pepper. Then slowly pour in oil while whisking. Season with salt and pepper then set aside.

3. Season fish with salt and pepper. In a nonstick pan on medium heat, add olive oil and cook for skin-side up about 4-5 minutes. Flip and cook for an additional 3-4 minutes until fish is firm to touch and skin is crisp.

4. In a large bowl, combine asparagus, beans and dressing. Tossing until coated.

5. Plate and serve with lemon juice and a twig of rosemary.

Strawberry-Rhubarb Coconut Crumble

2015-04-12T14:38:00.001-07:00

Some girls look forward to buying new clothes when seasons change. I live for the new produce! There is just something about specific foods that ushers in a season for me. As much as pumpkins and apples equal fall, asparagus and rhubarb are spring.

When I saw a big basket of ripe strawberries and rhubarb on sale, I knew Frankfurt had finally said goodbye to winter! Rhubarb never seems to stick around long, though, so I grabbed two bundles and went on my merry way. The only thing left to do was bake a crumble.

As far as I am concerned, once baked goods are in the house, they are fair game for any time of day or meal. With that in mind, I decided to make this treat at least semi breakfast appropriate and went with an oat, walnut and coconut streusel topping, which is filled with fiber and healthy fats. Oh, and the combination is heavvvennly. The coconut and tangy rhubarb are so refreshing with the sweetness from the strawberries and honey. The fat from the walnuts and coconut also help ground the flavors and cut the acidity of the fruit filling. I'm also happy to report that no refined sugar was used and that this dish is gluten free. Hope you enjoy it as much as I do!

Strawberry-Rhubarb Crumble

Prep time: 10 min.

Cooking time: 10 min.

Baking time: 15 min.

Ingredients:

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Filling:

1T. coconut oil

5 cups roughly chopped rhubarb (approx. 1/2-inch pieces)

5 cups fresh strawberries, chopped (1/2-inch chunks)

2 T. cornstarch

Water (about 1 tsp.)

1/3-1/2 cup honey (adjust to taste)

Topping:

1 cup steel cut oats

1/2 cup coconut flakes

1 cup walnuts, chopped

1/4 tsp. salt

3 T. melted coconut oil or butter

2 T. honey

Directions:

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1. Preheat oven to 375F/190C.

2. In a large pot on medium heat, add 1 T. coconut oil and rhubarb. Cook about 5-8 minutes until rhubarb softens, stirring to make sure it doesn't burn.

3. In a cup, mix cornstarch with just enough water to disolve it. Add mixture to the pot and cook for an additional 2 minutes until mixture thickens.

4. Turn off heat, add honey and adjust sweetness. (I always keep it a little tangy, since you can always add sweetness to served portions with a drizzle of honey.)

5. Add strawberries into the pot and then pour mixture into a 12-inch x 7-inch glass baking dish.

6. In a medium bowl, combine all ingredients for the topping and sprinkle over the fruit mixture. Bake for 15 minutes. Serve plain or with yogurt for breakfast, or with whipped cream, ice cream or "nice cream" for dessert!

Samosa Stuffing Over Coconut "Rice" With Lime-Mint Sauce

2015-03-22T06:01:00.001-07:00

This is my soul food. Tumeric, cumin, and cardamom spiced chickpeas and veggies, with a pinch of cinnamon, over cauliflower coconut rice and topped off with a cool and tangy lime-mint sauce. The colors, the smells, the TASTE! It is heavenly. And unlike fried samosas, which I love with all my heart, this dish is low in calories, extremely heart healthy, packed with nutritious goodness, and fantastically filling.

Despite my deep, undying love of Indian food, it has taken me until the ripe old age of 26 to try cooking any in my own kitchen. This is partly because I was spoiled enough to have an Indian best friend in high school whose mother would send me home from their house with tupperware filled with amazing, traditional home-cooked meals. But if I am honest, it is mostly because Indian spices are so intimidating. I felt like didn't know where to even start.

Last Christmas, I finally did a little research on the top-12, must-have Indian spices, bought them in bulk, and packaged them up as gifts and, of course, kept a set for myself. Out of all the recipes that I've tried, this is my favorite! It is so hearty and nourishing. Sometimes, I go all out and put the stuffing in wonton wrappers and bake them to make a lighter version of samosas, but most of the time I can't be bothered.

Besides the delicious earthy flavors, this meal contains a number of nutritional powerhouses that do so many amazing things for your body (click on foods for links to nutritional data):

Promotes heart health: This dish is packed with fiber and low in cholesterol, thanks to the peas, chickpeas, and spinach! Diets high in fiber are shown to reduce cholesterol, blood pressure, and the risk of heart disease and diabetes. Plus it evens our blood sugar levels, keeps you full longer, and helps your digestive system move things along.
Prevents cancer/detoxifies the body: Like broccoli, cauliflower is a cruciferous vegetables that releases a sulfur-containing phytochemical in our body called glucosinolates. These little guys detoxify the body by activating enzymes in the liver that help disarm and eliminate carcinogens before they can cause celluar damange. To get the most out of the cauliflower, avoid boiling or microwaving it.
Helps build and maintain muscles: This dish is filled with multiple sources of plant-based, low-cholesterol protein. One cup of chickpeas has 15 grams of protein and one cup of frozen peas has nearly as much with 12 grams. Cashews, while higher in fat, also contain a good amount of protein, at 5 grams per protein 28 grams (not to mention magnesium, phosphorus, copper and manganese)!
Is rich in tons of key vitamins and minerals:

Vitamin A (spinach, peas, carrots, onions, spinach): Important for vision, the immune system, and cell growth (think healthy skin, nails, and hair).
Vitamin B6 (spinach, chickpeas, cauliflower, peas): Needed for maintaining healthy brain and nerve function, helps metabolize fats and proteins, and vital for synthesizing antibodies that fight disease.
Vitamin C (spinach, cauliflower, peas): Boosts the immune system and vital for cell growth and repair.
Vitamin K (peas and onions): Helps us store calcium in our bones.
Iron (spinach, chickpeas, cashews): Helps blood cells transport oxygen to the brain and body.
Zinc (nuts, peas, chickpeas): Key for cell growth and repair, boosts immune system, and vital for vision and fertility.
Folate (spinach, peas, chickpeas, cauliflower): Prevents neural tube defects and reduces levels of homocysteine, a naturally occurring amino acid that can damage blood vessels and lead to heart disease, stroke, dementia, and peripheral vascular disease.

Not to mention the long list of benefits that come with all the spices!

Ginger: There is reason you reach for ginger when you're sick. This little plant is antiviral, antimicrobial, and anti-inflammatory. Plus it can soothe an upset stomach, improve circulation, and thin the blood. Numerous studies on humans have also shown ginger to have a positive impact on pain and fever.
Mustard seeds: So I was surprised to find out that this spice is actually part of the brassica family, alongside superstars like broccoli, kale, and brussels sprouts. Like its brothers and sisters, mustard seeds are packed with cancer-fighting substances like indoles, isothiocyanates, and sulforaphane.
Turmeric: Curcuminoids, which are what gives tumeric its bright yellow color that threatens to stain everything, are also what gives it superpowers! It is a powerful antioxidant that reduces inflammation in the body and helps alleviate arthritis and joint pain. It also has antitumor properties, reducing the size and number of tumors in animals that have them. It improves heart health by reducing cholesterol and is known to boost liver health.
Cardamom: Like ginger, it helps with digestion, but for different reasons. It contains a compound called carminative, which reduces cramps by helping the body expel gas from the stomach and intestines. It also supports liver health by stimulating bile flow and fat metabolism.
Cayenne pepper: It helps increase circulation, break up congestion/mucus, and stimulate digestion by increasing the body's production of saliva, gastric juices, and digestive enzymes.

Hopefully these are enough reasons to consider giving this recipe a try!

Samosa Stuffing Over Coconut "Rice" With Lime-Mint Sauce

Makes 6 portions

Time: 45 minutes

Ingredients:

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1 cup cashews, roughly chopped

3 Tbsp. coconut oil

1 large yellow onion, diced (approx. 1 cup)

3-4 carrots, diced

2-3 inches ginger, minced or grated (approx. 2-3 Tbsp.)

2 garlic cloves, crushed

2 cups, frozen peas

15 oz. can chickpeas, washed and drained

1 tsp. salt

5-6 cups baby spinach, roughly chopped

Spices:

1 Tbsp. + 1tsp. cumin seeds

1 Tbsp. mustard seeds

3/4 tsp. turmeric

1/2 tsp. coridander

1/4 tsp. cardamom

1/4 tsp. cinnamon

1/4 tsp.-1/2 tsp. cayenne pepper

Lime-Mint Sauce:

11/2 cups greek yogurt

Juice 2 limes

1 cup loosely packed mint leaves

1/2 cup loosely packed cilantro leaves (optional)

1/4 tsp. salt (more to taste)

Cauliflower Rice:

1 medium-size head of cauliflower, grated or processed in food processor
1 Tbsp. coconut oil

1/2 tsp. salt
3/4 cup coconut flakes

Directions:

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Samosa Stuffing:
1. In a large nonstick pan on medium-low heat, toast cashews until they begin to brown, mixing frequently to avoid burning. Set aside and let cool.

2. Turn pan to medium heat, add coconut oil, mustard seeds, and cumin seeds. Cook until the seeds begin to pop.

3. Add remaining spices, ginger, onions, and carrots. Cook until onions and carrots soften, about 10 minutes.

4. Add spinach, cover pan and steam until spinach wilts, about 8 minutes.

5. Add in frozen peas and chickpeas. Cook until the peas are warmed through.
6. Serve over coconut cauliflower rice (recipe below), sprinkle with toasted cashews, and top with mint-lime sauce (recipe below).

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Lime-Mint Sauce:

1. Combine all ingredients in a food processor/blende and pulse until combined and chill in the fridge.

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Cauliflower Rice:
1. In a large nonstick pan on medium-low heat, toast coconut flakes until they begin to brown, stirring frequently to avoid burning. Remove coconut and set aside.
2. In the same pan on medium heat, add coconut oil, salt, and grated cauliflower. Cook for about 5-8 minutes.

3. Add toasted coconut and serve immediately.

Sea Salt & Dark Chocolate Goji Berry Bites

2015-02-08T11:18:00.001-08:00

Folks, it's been a while. My two-(err three?)-month hiatus from the blog has been in part due to a rather major change in my life: On Jan. 19, 2015, I had my second-ever first day of work. Getting to that point, though, took a great deal of time and energy. The job search being kick-started by the threat of looming unemployment made the process just that much more emotionally exhausting. I had to recharge my batteries and focus on the basics for a while there.

I didn't come here to talk about life's trials and tribulations, though. I came to talk about delicious, wholesome treats! These babies are dipped in mood-lifting, antioxidant-rich dark chocolate and filled with protein, fiber and healthy fats. Slightly bigger than a cookie, they are the perfect size to satisfy a grumbling tummy and sweet tooth between meals. I'm really enjoying having them after my smoothie in the mornings with a cup of coffee or tea.

The whole idea for these came from a delicious energy bar I discovered when I was in the States visiting family over Christmas. They were made almost entirely of almonds, dark chocolate and sea salt. I bought a 30-pack to take back with me. Needless to say my supply is dwindling and I had to find a replacement STAT.

After playing around in the kitchen, I came up with these beauties. Besides being delicious, they also do a few other fantastic things for you. They...

Improve digestion and lower cholesterol: The fiber from the wheat bran, oats and nuts slow down digestion and act like scrubbing bubbles for your insides. Soluble fiber binds to the bile acid your body produces to aid digestion. To make more bile acid, the body pull cholesterol from the blood stream.
Kill hunger pangs & sugar cravings: Aside from just staying in your tummy longer, fiber also helps regulate the release of sugar into the blood stream. No blood sugar peaks and crashes followed by intense sugar cravings. The same goes for protein and fat. They take a while to digest, which means that 15 minutes later you will not be wanting to eat everything in sight.
Load you up with antioxidants: So goji berries, dark chocolate and nuts are high in this fantastic thing called antioxidants. Antioxidants do exactly what their name says: prevent oxidation aka damage. The various antioxidants prevent free radicals in the body from causing cell damage, which can result in cell aging, inflammation, cancer and a long list of other diseases.
Relieve stress: I don't think this comes as a surprise to chocolate-lovers, but dark chocolate is a proven stress reliever. Consuming dark chocolate can lower levels of two stress hormones, cortisol (also responsible for fat storage) and epinephrine.
Contain more than 20 key trace minerals: Gogi berries are considered a superfood for a reason. They contain a long list of important minerals, including iron, zinc, cooper, selenium and calcium.
Feed your brain: Walnuts not only look like mini brains, they are brain food. They are filled with omega-three fatty acids that our bodies cannot produce and NEED to help maintain brain and nerve function.

Sea Salt & Dark Chococlate Goji Berry Bites

Makes 30

Prep time: 15 min.

Baking time: 20-30 mins.

Ingredients:

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1 1/2 cups steel-cut oats

1 cup puffed amaranth

1 cup wheat bran

1/2 cup flaxseed meal

1 cup coconut fine shavings

1 cup almonds, roughly chopped

1 cup walnuts, roughly chopped

1/2 cup pumpkin seeds

1 cup dried goji berries

1/2 cup dried apricots, roughly chopped

1 banana, mashed

3/4 unsweetened applesauce
1 tsp. vanilla extract
2 eggs
1/2 tsp. sea salt (plus extra to sprinkle on top)
1/4 cup peanut butter

2 Tbsp. coconut oil

1/2 cup honey

100 grams extra dark chocolate (70% cocoa and up!)

Directions:

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1. Preheat oven to 350F (175C). In a large bowl, mix together all the dry ingridents except the salt.

2. In another bowl, mix together the mashed banana, applesauce, vanilla, eggs, sea salt, peanut butter, coconut oil, and honey.

3. Pour wet mixture over dry ingredients and mix until evenly coated. Mixture should be moist.

4. If using a metal muffin tin, slightly grease the pan with coconut oil before filling them. Skip this step if using a silicon pan. Then fill each cup about halfway full, making sure to pack the mixture down firmly.

5. Bake for 20-25 minutes or until the edges brown slightly. Remove from oven and let cool slightly before popping them out of pan. It they are stubborn, use a knife to carefully go around the edges.

6. Once the "bites" have cooled, carefully melt chocolate either in the microwave or using a double boiler (click here for how-to video on both techniques).

7. Dip bites into chocolate or drizzle chocolate over them. Sprinkle lightly with sea salt and then place onto a pan covered in parchment paper. Allow to cool until the chocolate hardens again.

Spinach Shakshouka

2014-11-09T04:07:00.002-08:00

So you are probably wondering what on earth you are looking at. At least that was my reaction when I first saw a picture of shakshouka. The dish of poached eggs in a spicy tomato sauce is often served for breakfast with crusty bread and has North African and Middle Eastern roots, but I can't claim to know how it is traditionally prepared. This is just a riff off of this beautiful smitten kitten recipe I found a while back and can't stop making.

I wanted a more hearty version of it, since I find myself eating shakshouka for dinner as well as breakfast. To bulk up the meal, I added sweet peppers, some spinach and more onion, and I kicked it up a notch with some extra spice! This one-pan meal is filled with warming, earthy flavors like cumin and cayenne pepper that are perfect for these cold months ahead. And since the dish is almost entirely veggies, it is relatively easy on the wallet — something I always appreciate moving into December.

There are also a few other things to love about this meal:

Boosts immune system: Tomatoes, spinach and peppers are an excellent source of vitamin C.
Promotes healthy skin/cells: Tomatoes, spinach and peppers are also rich in vitamin A, which is needed for cell repair and regeneration.
Promotes strong bones: Cooked spinach is high in vitamin K and calcium. Vitamin K makes sure minerals are deposited into the bones where they are needed.
Contributes to healthy body and brain function: Spinach is rich in iron that our body needs to transport oxygen.
Reduces risk of cancer: Cooked tomatoes are rich in the phytochemical lycopene, which is associated with the significant reduction of prostate cancer in men especially when consumed with fat (egg yolk) to aid the absorption of lycopene. Other studies strongly suggest lycopene may protect against stomach, lung, oral, breast and cervical cancers as well.
Promotes eye health: Eggs and spinach contain the carotenoids lutein and zeaxanthin, two antioxidants that that promote eye health by preventing macular degeneration. The fat from the egg yolk also helps absorb them.
Provides great source of protein: Eggs contain all nine essential amino acids that our body needs but cannot synthesize.
Contains choline (in the eggs), an essential part of the phospholipid phosphatidylcholine, which helps our bodies ensure that fat and cholestrol do not accumulate in the liver.

There are certainly more benefits, but I'll leave my list at that for now. If you want to read more about the benefits of certain foods, I highly recommend The 150 Healthiest Foods on Earth by Dr. Jonny Bowden (C.N.S).

Spinach Shakshuka

Serves 4

Prep time: 10 min.

Cooking time: 30 mins.

Ingredients:

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3 T. olive oil

2 medium onions, diced in 1/2-inch pieces

1 yellow bell pepper, diced in 1/2-inch pieces

4 sweet pointed red peppers or 2 red bell peppers, diced in 1/2-inch pieces

6 Padrón peppers or 1-2 fresh jalapeno pepper without seeds, finely diced (adjust to taste)

3 garlic cloves, crushed

1 T. ground paprika

13/4 tsp. cumin

1/8-1/4 cayenne pepper (adjust to taste)

1/2 tsp. salt (adjust to taste)
2 15oz. cans of diced tomatoes

3-4 large handfuls baby spinach or roughly chopped regular spinach

6 large eggs
1/2 cup feta

Black pepper

Garnish with fresh parsley and serve with crusty bread, hash browns or oven roasted potatoes

Directions:

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1. In a large pan on medium heat, add olive oil and saute onions along with the sweet and hot peppers for about 7 minutes until the onions are soft and begin to lightly brown.

2. Add in the crushed garlic and spices. Stir and saute for about a minute until the spices are aromatic.
3. Add diced tomatoes, stir to combine and turn heat down to med-low. Allow to simmer for 15 minutes without top on for the sauce to reduce.
4. Toss spinach on top of sauce, cover the pan with a lid until the spinach has wilted and then mix spinach into the sauce.
5. Take a large spoon to create six evenly distributed pockets in the sauce and crack the eggs into them. Cover pan, turn heat back up to medium heat and cook until the egg whites set and yolks are soft, about 4 minutes.
6. Crumble feta over the top, cover lid and cook for another minute.
7. Garnish with parsley, season with black pepper and serve immediately with crusty bread or hash browns.

Cinnamon Spice Baked Apples with Cranberries, Maple Syrup & Walnuts

2014-11-03T13:26:00.005-08:00

Now that we've turned back the clocks and the evenings are getting darker and colder, I'm shifting into hiberation mode. By that I mean live-in-a-bathrobe-and-avoid-leaving-the-house-at-all-costs-mode. Since I plan on spending all this time at home, I wanted something to make my place feel a little more... well homey. While scented candles are great, nothing quite does the job like the smell of real spiced apples baking in the oven.

This version of baked apples combines some of my favorite fall flavors: cinnamon, nutmeg, cranberries and maple syrup. The crunchy streusel topping and chewy cranberries add some texture to the soft, warm apple. As the recipe does not contain any processed sugar or gluten, this is one comfort food you can feel good about eating. Best of all, this healthy treat will only cost you about 15 minutes in the kitchen. After that, you can curl back up on the couch with a blanket and cup of tea while your oven does all the work.

Between the apple, oats and nuts, these make a phenomenal breakfast treat or special snack, but they can also easily pass as a dessert with or without a little dollop of whipped cream. Even with the butter, these suckers are a relatively low-calorie as the apple itself is only about 90 calories. Unlike most processed, store-bought sweets, they are made with whole foods and contain some potassium, fiber, protein and omega-3s.

Cinnamon Spice Baked Apples with Cranberries, Maple Syrup & Walnuts

Serves 4

Prep time: 15 min.

Baking time: 20-30 mins.

Ingredients:

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4 medium Honeycrisp apples or other good baking apple
1/3 cup rolled oats

1/4 cup walnuts, roughly chopped
2 T. dried cranberries, roughly chopped

1 T. ground almonds (optional)
1/2 tsp. cinnamon

Sprinkle of ground nutmeg

Big pinch of salt
2-3 T. butter, melted
2 T. maple syrup
1/2 cup hot water or apple juice

Directions:

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1. Preheat oven to 350F/175C.
2. In a medium bowl, mix oats, walnuts, ground almonds, spices and salt.
3. Pour in melted butter and maple syrup and mix until combined. Set aside.

4. With an apple corer or paring knife, core the apples, making sure not to puncture the bottom so filling and juices say in. Slice a small amount off the top to make it flat.
5. Fill apples with mixture and pack down in a mound on the top. Place filled apples in small baking dish.
6. Pour hot water into bottom of baking dish and bake for 20-30 minutes or until apples can be easily pierced with a toothpick.

Serve warm with whipped cream for dessert or as is for breakfast or a snack.

Spiced Pumpkin Granola Bars

2014-09-18T13:36:00.001-07:00

It's that time of year again. Pumpkin-lovers, rejoice! Fall is just around the corner and pumpkin-flavored everything is here to usher in the season. Pumpkin beer, soup, bread, pie. You can try to fight it, pretend summer isn't over, but really, why not just embrace the spiced, delicious goodness and all that it stands for? After all, fall ain't so bad. Think boots, crunchy piles of leaves and cozy sweaters. Plus who needs all that humidity anyway? Not me!

Just the smell of these bars baking in the oven triggers about a million memories: back-to-school shopping, memorizing a new school schedule, calling up friends to figure out who else has fourth period with Mrs. So-and-So and the glorious first week of class when all we did was goof off while teachers tried their best to hold our attention as they went over their syllabus. New beginnings and so much eager anticipation have always always been wrapped up in this time of year and these smells.

All this nostalgia is just part of what makes me love these granola bars, though. They're also just straight up delicious and healthy to boot. Between the nuts, seeds, oat bran, flaxseed meal and oats, these bars are packed with protein and fiber that will keep your tummy full and curb sugar cravings. The pumpkin and honey add a touch of sweetness that will satisfy your sweet tooth AND they have heart- and brain-healthy omega-3s. I like to make a batch Sundays and them keep them in the fridge for a grab-n-go breakfast or snack to take to work.

Spiced Pumpkin Granola Bars

Serves 20-25

Prep time: 15 min.

Baking time: 20-30 mins.

Ingredients:

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1 1/2 cups steel-cut oats
1 cup puffed amaranth
1 cup wheat bran
1/2 cup flaxseed meal
1/2 cup ground almonds
1 cup almonds, roughly chopped

1 cup walnuts, roughly chopped

1/2 cup pumpkin seeds

2 tsp. cinnamon*

1/2 tsp. ground ginger

1/2 tsp. ground nutmeg

1/8 tsp. ground all spice

1/8 tsp. ground cloves

1 cup pumpkin puree

1/2 tsp. salt

1 tsp. vanilla extract

2 eggs

3 Tbsp. coconut oil

1/2 cup honey

*or replace all the spices with 1 T. pumpkin spice

Directions:

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1. Preheat oven to 350F (175C). In a large bowl, mix all dry ingridents except the salt. In a smaller bowl, combine pumpkin, salt, vanilla, eggs, melted coconut oil and honey. Pour wet mixture over dry ingredients and mix until evenly coated.

2. Line a baking pan with a large piece of parchment paper. Pour the mixture onto one side of the baking pan as a single batch of the mixture only covers about half of the pan.

3. Use a spatula to press the mixture down as best you can so that it is about 1-1/4-inches thick. Make sure the bars are packed down so they stick together later and evenly spread out so some parts don't bake faster than others. I do this by folding the edges of parchment paper over and pulling it back over the bars and pressing down. You can also take a second sheet of parchment to put on top and roll over the bars with a rolling pin. Cut the edges of parchment off before baking otherwise the small amount of batter on the paper will burn.

4. Bake for 20-30 minutes or until the edges start to become golden brown. Let cool for an hour, slide the parchment paper and bars off the baking pan and onto a cutting board. Slice into desired shape or, for extra crisp edges, refridgerate the bars for an hour before cutting them.

Coconut Curry Chicken Salad Wrap

2014-09-04T12:36:00.000-07:00

Creamy chicken salad jazzed up with curry powder, carrots, a splash of lime juice, toasted coconut flakes and cashews. If you’re in the mood to try something new without totally venturing out of your food comfort zone, then this is for you! No need to go to a specialty food store for exotic ingredients. Your regular grocer should have everything you'll need. I’m also loving that this is one of those meals that you can prep ahead of time and keep in the fridge for fast lunches and dinners.

This recipe happens to be another that’s inspired by one of my favorite lunch spots in Frankfurt called Kleine Anna. Their unique sandwich combinations leave me thinking about my order lonnnng after I leave their doors. My first attempt at bringing their delicious ideas home had me whipping up these roasted eggplant sandwiches with goat cheese and caramelized onions. I thought it was time to take a swing at my other regular order: a sandwich topped with a creamy curry-carrot spread, sliced turkey and arugula.

To make the meal a little healthier, I cut the carbs and decided to go with a wrap instead of bread, but you can also just eat it on top of a bed of greens with a little lime juice, olive oil and s&p. I also added chicken breast for lots of low-fat protein that will keep me full. Instead of relying on full-fat cream cheese for flavor, I used non-fat Greek yogurt and added in healthier fats with the coconut and cashews. The result is an absolutely delicious, hearty chicken salad you can feel good about eating!

So what are you doing for your body with this tasty meal?

Keeping yourself full and energized while fighting sugar cravings: All the protein from the chicken and nuts plus the fiber from the carrots and celery slow digestion and keep blood sugar levels from spiking. This means you won't be hungry again for a while and won't have to fight annoying sugar crashes or cravings.
Improving blood pressure + lowering stress levels: Celery contains the phytochemical called phthalide, which has shown in clinical traisl to relax muscle tissue in artery walls and thereby increase blood flow.
Stimulating your immune system : Carrots are a great source of alpha- and beta-carotene that the body converts to vitamin A.
Helping your vision/eye health: Carrots contain lutein and zeaxanthin, two carotenoids, that help protect your eyes from macular degeneration and cataracts. The vitamin A from the alpha- and beta-carotene also boost your body's production of rhodopsin, which you need to see in dim light.
Preventing cancer: High carotenoid intake (the stuff that gives carrots its bright pigment) is associated with a decrease of up to 50% in bladder, cervical, prostate, colon and esophageal cancer. The carotenoids acts as strong antioxidants that protect cells from the damage done to DNA by aging and free radials. Read more here.
Alleviating inflammation and arthritis: Curry powder is a mix of different spices and one of them is tumeric. In the spice world, tumeric is an allstar with strong antioxidant power. It's actually part of the ginger family and its ability to reduce inflammation is attributed to curcuminoids (the compounds that give tumeric that fantastic yellow color that stains everything). One curcuminoid in particular, curcumin, has been the focus of most anti-inflammatory research. Tumeric also improves cholestrol and its anti-tumor properties are showing promising results in animal studies. I'll stop here, but the list goes on. Read more from one of my favorite M.D.s Dr. Andrew Weil here.
Boosting heart health: Cashews get a bad reputation because of their carb content, but they actually contain a high-level of heart hearthy monosaturated fat that is shown to be associated with lower levels of heart disease. Not to mention the nuts are filled with important minerals like magnesium, calcium, potassium, and selenium.

Coconut Curry Chicken Salad Wrap

Serves 4

Prep time: 35 min.

Ingredients:

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1 T. Coconut oil or olive oil

3 chicken breast

1/2 cup cashews roughly chopped or sliced almonds

1/2 coconut flakes (not shavings)

4 stalks of celery

11/2 cup shredded carrots

2 spring onions

Handful of cilantro (optional)

1/2 cup non-fat Greek yogurt

2-3 T. coconut cream or sour cream (adjust if needed)

1 lime, juice

2-3 T. curry powder + extra for chicken

1/8 cayenne pepper

Salt and pepper (to taste)

4-6 large tortillas (depending on how you fill them)

Extra arrugala or other greens (optional)

Toothpicks (optional)

Directions:

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1. Season chicken with salt, pepper and a little curry powder. Bring a large nonstick pan to medium heat, add oil and chicken breasts. Cook until chicken is no longer pink, flipping halfway through. Cooking times will vary depending on thickness of breast (approx. 5-10 minutes of each side, cover pan for thicker pieces).

2. While chicken is cooking, chop celery, spring onions and cilantro and add to large bowl along with shredded carrots and set aside.

3. In a smaller pan on medium-low heat, toast the chopped cashews and coconut shaving, stiring frequently to prevent burning. Once they become aromatic and begin to lightly brown remove from heat, cool and then add to the large bowl.

4. Once chicken is done, allow to cool, chop into small bite-sized pieces (approx. 1/2-inch) and add to bowl.

5. Add yogurt, coconut cream, lime juice, curry powder and cayenne pepper. Mix everything until combined. Taste and season with salt and pepper accordingly.

6. Fill tortilla with greens and chicken salad, pin together with a toothpick. Serve! Or just enjoy salad over a bed of greens with lime juice and olive oil dressing.

Citrus Berry Breakfast Crêpes

2014-07-21T00:18:00.001-07:00

During the week, I stick to the same thing for breakfast pretty much every day, some kind of green smoothie. I pour it in my thermos and I'm out the door. But on weekends, it is a different story. I like to keep my pjs on as long as possible, have a relaxing breakfast and indulge my sweet tooth a little. These fit the bill and don't take much time to whip up either. Maybe best of all, you can easily scale the recipe up or down to even just one person.

I call these crepes, but a better description is probably sweet, paper-thin omelets. The pancake part is just made of egg, milk, vanilla extract and honey – no flour, or gluten for that matter. I fill them with quark or Greek yogurt pepped up with a little lemon and sprinkle in some fresh berries or fruit for natural sweetness. Between the egg pancake and quark filling, these little guys have a fair amount of protein and the berries are filled with lots of antioxidants that help fight cell aging. Blueberries specifically also help improve memory. This is thanks to a compound called polyphenol in the berries that helps neurons talk to each other and promotes the growth of new neurons.

Citrus Berry Breakfast Crêpes

Serves 1

Prep time: 15 min.

Ingredients:

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1 egg

Splash of milk or almond milk

Shake of salt

Drop vanilla extract

1 tsp. honey

1/4 cup quark or nonfat Greek yogurt

Zest 1/4 lemon

1 tsp. lemon juice

1/2 cup berries or other fruit

Coconut shreds (optional)

Directions:

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1. In a small bowl, whisk together egg, milk, salt, vanilla extract and honey.

2. Bring a nonstick pan to medium heat, then pour in egg mixture and tilt pan in a circular motion to make sure it coats the pan in a thin circular layer.

3. Cook about 1-2 minutes on first side or until the sides of the pancake begin to peel up. Flip and cook an addition 30 seconds on second side.

4. While pancake cools slightly, mix together yogurt, zest and lemon juice. Spread mixtures over pancakes, sprinkle on berries and role together. Garnish with coconut shreds and enjoy!

Mediterranean Pasta Salad

2014-07-07T05:20:00.001-07:00

Where I come from in North Carolina, this is the time of year when your yard starts to look like the jungle in Jurassic Park. By the time you finish mowing the lawn, the grass is already back up past your ankles, and every plant in the garden is supersized thanks to the blazing days and almost daily afternoon thunderstorms. I am not exactly short, but it's safe to say there are tomato plants in my mom's veggie patch right now that are taller than me. In the humid heat of July, everyone and their mother starts to wonder if they planted too many "tamaters." The kitchen counter is covered with them and you have to think fast or toss all that precious goodness into the compost pile. Canned homemade spaghetti sauce is always a go-to option, but this salad is a great way to enjoy them while they are still fresh.

Juicy cherry tomatoes, salty feta, spicy baby arugula and savory sun-dried tomatoes with a few handfuls of pasta. This summer salad is quickly becoming a favorite at our house, because its fresh, filling and fast! Unlike most pasta salads that are heavy on the pasta, mayo and Miracle Whip, this one is packed with veggies that won't leave you feeling bloated or sluggish. It's a great option for those who want to go easy on the carbs without cutting them out all together. I like to think of it as happy middle ground that can please the pasta-lovers and the carb- or gluten-conscious alike.

To make this a gluten-free meal, just use a gluten-free penne. The Food Babe has a list of the healthiest gluten-free pasta options here. If you are feeling adventurous, replace the pasta with two spiralized zucchini. It makes for a totally different texture, but is still delicious! If arugula seems a bit too spicy for you, just reach for baby spinach instead. Make sure to wait until you are ready to eat before dressing the salad with lemon juice, since spinach does not seem to hold up as well against the acid.

Besides having fewer calories than your traditional pasta salads, this dish has a few other exciting things to offer:

Arugula: Eating this leafy green is great way to strengthen your bones. One cup contains almost half your daily recommend value of vitamin K and it has just as much calcium as spinach. You can also absorb this calcium better than in spinach thanks to lower levels of oxalates, a substance which inhibits calcium absorption. Few people realize that arugula is also a cruciferous vegetable right alongside broccoli, cauliflower, kale and your other nutritional powerhouses. Just like all of them, arugula contains glucosinolates that mix with the enzyme myrosinase to produce isothiocyanates. This compound neutralize carcinogens in the body and has anticancer properties. Oh yeah, 1 cup = 5 calories. Unreal.
Tomatoes: Vine-ripened tomatoes are a great source of vitamin C, vitamin A and B complex vitamins (boosts immune system, cell repair and metabolism). They contain the carotenoid lutein, which supports healthy vision and may help against macular generation. They contain three antioxidants, zero-carotene, phytoene and phytofluene, that help fight disease and prevent cell aging. The phenolic acid in tomatoes also helps fight lung cancer. When cooked (like in speghetti sauce :), tomoatoes are a rich soure of cancer-fighting lycopene.
Red pepper: In terms of nutritional value, red peppers have a lot in common with tomatoes. They are also low in calories, a good source of vitamin A and C, and contain the cancer-fighting compound lycopene. They also contain the carotenoid beta-cryptoxanthin, which is believed to lower risk of developing lung cancer. Try to buy organic bell peppers when you can though, because this vegetable is considered one of the most pesticide-contaminated foods.

Mediterranean Pasta Salad

Serves 4

Prep time: 15 min.

Ingredients:

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3 cups penne pasta, uncooked *(for gluten-free version, use gluten-free pasta or spiralized zucchini)

2 cups, cherry tomatoes, quartered
1 red pepper, diced
125 grams (4 oz.) baby arugula or baby spinach
1/3 cup sun-dried tomatoes packed in olive oil, coarsely chopped
1/3 cups olives, roughly chopped
100 grams light feta, crumbled
1 bundle fresh basil, coarsely chopped
Optional addtions: Red onion, pressed garlic, artichoke hearts

Dressing:

Juice 1 lemon

Pepper (to taste) * (feta and olive usually are salty enough so skip adding extra salt)

Directions:

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1. Prepare pasta according to package, run under cold water and drain.

2. While pasta is cooking, prepare vegetables.

3. In a large bowl, add pasta, vegetables, feta, lemon juice and toss to combine.

4. Season with pepper.

Caprese Tuna Salad

2014-06-05T07:22:00.000-07:00

I've been trying to keep food simple lately. Work has been a little hectic lately. The kind of days where your to-do list runs off onto two pages. This has left me with little energy and time for cooking. That is why this recipe does not involve any pots, pans or heat. Just grab a bowl and a cutting board and dinner will be ready in 10. In fact, you don't even really need to measure things. Go ahead and eyeball it! Salad is salald.

This recipe just sings summer to me. Juicy ripe tomatoes, creamy mozzarella, aromatic basil and crisp cucumbers with a little baby spinach, tuna and balsamic vinegar. How can something so easy be so gooodd?? And actually good for you?

Tuna: Ridiculously high in protein and low in calories. One can has up to 42 grams of the stuff that helps you build and maintain your muscles, all for about 200 calories. A single can of water-packed tuna also contains around 200 percent of your daily recommended value for selenium. While you don't hear much about it, the trace mineral has antioxidant properties, prevents cell damage and protects against cancer.

Spinach: Aside from kale, this is probably one of the most nutrient-dense foods you can find! It is anti-inflammartory thanks to the compound quercetin. This may not sound like much, but inflammation is the cause of virtually all major diseases from heart disease and cancer to arthritis. It also packed with flavonoids that give spinach its antioxidants and anticancer properties. It contains carotenoids that protect against macular degeneration and promote eye health. It's one of the best sources of Vitamin K (strong bones), which activates a compound called osteocalcin that helps your bones hold onto calcium! It loaded with calcium, magnesium, vitamin A, C and D, folic acid and iron. I could say more, but I'll leave the list at that for now.

Tomatoes: Vegetable or fruit? Whatever you want to call them, they are a rich source of the carotenoid lycopene, which protects against cancer. Most notably, it has shown to protect against prostate cancer, but research also suggests it may protect against lung, stomach, pancreatic, colorectal, esophageal, oral, breast and cervical cancers.

Cucumber: Super hydrating which is just what you need when it's hot! They are very low in calories too and a surprisingly good source of vitamin K (strong bones).

Caprese Tuna Salad

Serves 4

Prep time: 10 min.

Ingredients:

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2 cups of chopped tomatoes (I like cherry, but any kind will do!)

1 cucumber, chopped

3 cans of tuna packed in water, chunked

250 grams fresh (soft) mozzarella, chopped

1 bundle basil, chopped or torn

1 bag of baby spinach

Dressing:

Juice 1 lemon

1/2 tsp. dijon mustard (optional)

6 T. balsamic vinegar

6 T. olive oil (adjust accordingly, I like my dressing more acidic than most!)

Salt and pepper

Directions:

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1. In a large bowl, combine tomatoes, cucumbers, tuna, mozzarella and basil.

2. In a small bowl, whisk together dressing ingredients and pour over the tuna mixture.

3. Plate spinach and top with tuna mixture.

Peaches & Chia Seeds

2014-05-22T13:21:00.002-07:00

Sometimes simplicity is best. Sun-ripened fruit and berries, oats, milk and chia seeds. Nothing ground breaking, but it's just so delicious I had to share it!

With the weather starting to warm up, the price of fruit and berries is starting to come down and I'm all about gettin' in when the gettin' is good. For the absolute best deals, I hit up the farmers market right before they close to scoop up all the goods they are looking to get off their hands. Today, I shelled out 7 euro and marched home feeling rich as could be with my bag full of raspberries, peaches, mangos and cherries. Bonus: Not only do fruits and veggies that are in season taste better, they are more nutritious for you! Cheaper, tastier and more nutritional bang? What are you waiting for, go treat yourself to some!

I know peaches 'n chia seeds is not quite as catchy as peaches 'n cream, but I promise it's pretty gosh-darn delicious and will keep you full for considerably longer. I went on a bit about the wonders of chia seeds in a post on chia seed pudding a while back. If you have not tried this superfood yet, do it now, now, now! I am so in love with them that I just ordered my second 2 lb. bag of them online. They are the perfect fast, filling snack. For a quick recap of their nutritional stats, they are a good source of protein and calcium and full of brain- and heart-healthy omega-3s and blood sugar-regulating fiber.

But what I really want to talk about here is fruit! Pretty much all berries are full of antioxidants that help fight cell aging and damage from free radicals. To give you a better picture of what that means, just imagine what happens to a slice of apple that's left out. That browning is due to oxidation and the same thing happens to cells in our body! Yikes! Blueberries happen to have the highest oxygen radical absorbance capacity (ORAC) value of any food in the world. But this breakfast has more to offer than that:

Blueberries: Everyone talk about salmon being brain food, but blueberries are perhaps even more impressive in this department. They are memory food! They contain a compound called polyphenol that helps your neurons talk to each other and even promote the growth of new neurons! They also help fight inflammation, which is involved in pretty much every major illness from alzheimer's and heart disease to arthritis and diabetes. Extracts of the phytochemicals in blueberries are also shown to significantly decrease growth of cervical and breast cancer.

Strawberries: Much like blueberries, strawberries are full of phytochemicals like phenols and anthocyanins that help inhibit cancer. Strawberries are also specifically shown to significantly inhibit growth of liver cancer cells. Extracts from strawberries may also help improve short-term memory!

Peaches: While nothing steels the show in terms of health benefits like berries, this stone fruit is not too shabby either. They are a good source of fiber, have a low glycemic load (won't spike blood sugar), contain carotenoids that promote eye health and prevent macular degeneration and contains calcium, magnesium, phosphorus, vitamin A, C and K. All this at less than 40 calories a fruit!

Peaches & Chia Seeds

Serves 1

Prep time: 5-15 min.

Ingredients:

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1/2-2/3 cup milk or almond milk (I scrimp of the milk, but some ppl. like their cereal swimming in it)

2 T. chia seeds

2 T. steel cut oats

1/2 peach

1 handful of blueberries

4 strawberries

Sprinkle of cinnamon

Optional add-ins:
Honey
Sliced almonds
Chopped walnuts
Drop of vanilla extract

Directions:

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1. Pour chia seeds into a cereal bowl, add milk and stir. If you want a thicker texture, let the chia seeds sit for about 10 minutes and absorb some of the milk.

2. Add in oats, beeries and fruits and sprinkle with a little cinnamon. Enjoy!

Sesame Korean Beef Bowl

2014-05-14T07:26:00.000-07:00

So after recovering from the blogathon that was the Sugar-Detox Challenge, I am finally back again with new recipes! This rainbow of a meal is light and fresh, but filling. My favorite part has got to be the caramelized beef. It's sweet and savory thanks to tons of fresh ginger, pressed garlic, a splash of soy sauce and a touch of coconut sugar (more on that below). I spoon this meat mixture into a bowl of crisp lettuce along with a little rice, crunchy red cabbage, sweet carrots and yellow bell pepper. Just top it all off with some sesame seeds and Sriracha and you have yourself a pretty kick-ass salad.

The health rundown:

Protein: Beef is very high in protein (building muscles) and good source of iron (transporting oxygen to brain and body). Regrettably, beef is high in fat and cholesterol so eat it in moderation, like in this salad, and opt for the lean version (90-95% fat free) when you can.

High in fiber: The lettuce, carrots, cabbage and bell pepper are all high in fiber, which keeps you full longer, regulates blood sugar and is important for your digestive and heart health. The fiber ensures you have more time to digest and absorb nutrients and helps you eliminate toxins and waste from your digestive system more effectively!
Great source of Vitamin A & C: The veggies are chock-FULL of this stuff. Think beautiful skin (cell repair), a strong immune system and eye health.
Carotenoids: Your parents were actually right. The carotenoids lutein and zeaxanthin found in carrots promote eye health.
Phytochemicals: Thanks to the indoles, dithiolethiones, isothiocynates and sulforaphane found in cabbage, this meal also helps protect you from cancer! They help fight damage from free radicals and carcinogens.

I also want to take a minute to talk about coconut sugar. Seeing as how I just finished my Sugar Detox, using "sugar" in my very first recipe post following it may seem a little...well hypocritical. But now that I've kicked my intense sugar cravings in the butt, I do like to include natural, unrefined sweetners in my diet. To read more about what natural sweeteners are great options, read this post by the Food Babe (so proud that she is from my hometown!). Coconut palm sugar is obtained from drying the sap from the coconut palm. Because it is not bleached it is full of vitamins and minerals that would otherwise be stripped away in processing. Food Babe explains: "It is naturally high in amino acids – has 10,000 times more potassium, 20 times more magnesium and 20 times more iron than conventional sugar." While they are not the most nutritious calories you will ever consume they are certainly not empty and the best part is you can use them in the same ratio in baking and cooking as regular sugar! Because it’s glycemic index is half of that of regular sugar, switching to coconut sugar lowers your risk of developing diabetes and makes sugar cravings less likely.

Sesame Korean Beef Bowl

Serves 4

Prep time: 20 min.

Cooking time: 10 min.

Ingredients:

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2 cups cooked rice (2/3 cup uncooked)

500 g lean ground beef

2 T. coconut sugar (or brown sugar)

2-3 inches fresh ginger, peeled, finely grated or chopped

2 cloves garlic

3-4 T. soy sauce (to taste)

1/8-1/4 tsp. crushed red pepper ( adjust to taste)

1 small head lettuce

1 yellow bell pepper, chopped

2 cup shredded carrots

2 cups shredded red cabbage

1 T. sesame seeds

Dressing:

Juice 1 lime

1 tsp. soy sauce

3-4 T. rice wine vinegar

2 T. olive oil

1 tsp. coconut sugar (optional)

Directions:

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1. Add ground beef to a large nonstick pan on medium heat and cook until the meat begins to turn brown.

2. Add coconut sugar, ginger, soy sauce and crushed red pepper and cook until all the meat is brown. Set aside.

3. In a small bowl, whisk together all ingredients for the dressing.

4. To prepare each bowl, place a few lettuce leaves inside a bowl so that they form a little basket. Then add in roughly 1/2 cup of the rice, beef, carrots and cabbage and 1/4 of the chopped bell pepper.

5. Sprinkle on some sesame seeds, drizzel on the dressing and add some Sriracha and cilantro for an added kick!

Sugar-Detox Meal Plan: Week #7

2014-04-14T12:30:00.000-07:00

It's the last leg of the Sugar-Detox Challenge folks!! Woot! Or as Ryan Lochte would say, JEAH! Let's kick it into high gear and finish this thing off on a high note! We don't even have a full seven days left, just a measly four. You got this.

I have another handful of healthful recipe ideas to inspire you in the kitchen. I've picked ones that are especially packed with fiber, vitamins, minerals, antioxidants and phytochemicals to get your body working like a finely tuned machine before this is over. If you havn't tried a green smoothie yet, do it this week. You will notice a drastic improvement in your daily digestion when you start out your day with hydration, fiber and a huge dose of nutrients. I've included both a green starter smoothie for newbies and my standard tropical green smoothie that I LOVE and go back to time and time again.

I'll be having my lemon-ginger detox drink first thing in the morning and absolutely recommend you try it out too! Having it right after you wake will get your metabolism and digestive system up and going. If you don't have time to fuss around in the morning, keep it simple and just squeeze the juice of half a lemon into a glass of water. It works wonders! Hope you all have a great week and are feeling fantastic! Make sure to check out my last post here if you are wondering how to handle coming off the sugar detox.

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Dinners/Lunches

Dill and Asparagus Potato Salad with Grilled Veggies or Meat

Mint & Chinese Cabbage Chicken Salad with Peanut-Lime Dressing

Greek Salad with Zucchini Fritters

Salmon with Ginger Veggie Stir-Fry with Millet

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Breakfasts

Green Starter Smoothie

Tropical Green Smoothie

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Recipes from other bloggers

Beet and Mandarin Orange Salad

(Rabbit Food for My Bunny Teeth)

Romaine Fajita Boats
(Running on Real Food)

Creamy Dill Salmon

(PaleOMG)

So... What Now?

2014-04-13T12:17:00.000-07:00

We are in the homestretch of the Sugar-Detox Challenge! There's less than a week to go! I for one am so proud of myself and everyone who decided to give this challenge try. Before it ends and we all dive into our Easter baskets, I want to take a moment to step back with you and reflect on the experience. And perhaps offer some guidance as to how to proceed from here, because last year when I got to this point I found myself both full of excitement and anticipation, but, if I'm honest, a little anxiety too. I didn't want to undo all the good I had done, but I wasn't ready to make the diet my lifestyle just yet.

First off, take a private moment to appreciate what an amazing thing you have done for yourself. Our health is truly everything we have. Without it we have nothing. This became crystal clear to me this year when I came down with viral meningitis (see blogpost on it here). Making smart decisions now before it's too late is the greatest gift you can give yourself.

That said, it takes so much willpower to change your eating habits, not just because they are habits, but because they are reinforced by our culture, the food industry and immediate gratification. If it's not friends and family giving you a hard time for no longer eating like they do, it's a commercial telling you to treat yourself to ice cream on a hot day. To make matters worse, we are just wired to crave that white stuff. Sugar stimulates the release of the neurotransmitter dopamine, which activates the reward (think addiction) pathways in our brain. While sugar isn't nearly as addictive or dangerous of drugs like cocaine, it's still incredibly hard for us to turn down and damaging to our health.

In short, giving up sugar is not easy and you should be proud. I cannot say this enough. Even if you fell off the bandwagon for a meal or two or even a few days, take a moment to realize what you have accomplished. I'm sure you have consciously and consistently made so many better nutritional decisions over the last 40 days and your body is thanking you.

Last year, I got to this point and after my pride and excitement settled down, I found myself wondering "So...what now?" I didn't want to throw all my hard work out the window, because I knew simply going back to my old ways would undo all the positive changes I had experienced. However, I was not ready to never have another piece of chocolate again (because let's face it, who is?). I also knew that if I did want to make a permanent positive change in my diet, there was never going to be a better time than now. I had put in all the hard work, overcome cravings and figured out how to adjust my lifestyle to accommodate this new diet. All this left me rather conflicted. It took me a little bit of self reflection to decide what I wanted to do. The following 10 questions are there to help you do the same. You can read more about what permanent changes I decided to make and why here.

1. Why did you decide to do the Sugar-Detox Challenge?

2. What positive changes have you noticed in yourself since the start of the Sugar-Detox Challenge? Physically, mentally, emotionally?

3. What was the easiest thing to give up? Why?

4. What was the hardest thing to give up? Why?

5. What healthy recipes have you really enjoyed over the last 40 days and would consider cooking again?

6. What small changes could you easily make to decrease the amount of sugar you consume?

7. What did you learn about yourself along the way?

8. What surprised you most over the course of this challenge?

9. What sugary foods are the least rewarding/important to you? Would you be willing to cut these out or reduce how often you consume them?

10. What sugary foods are the most rewarding/important to you? Why?

For me, the answers to these questions helped me realize what I wanted, why I wanted and what I was willing to change to achieve it. They also helped me identify what changes were realistic for me and what was still holding me back.

I hope that from the vantage point of improved health all of you feel inspired to make at least some small permanent change in your diet. This could be as simple as no longer buying sugary cereal or flavored, sweetened yogurt or as significant as no longer using processed products with added sugar when cooking at home. Anything and everything makes a difference! I would love to hear your thoughts on the entire experience, any of your answers to the questions above and what permanent changes you would like to make!

Mint & Chinese Cabbage Chicken Salad

2014-04-12T09:58:00.001-07:00

When it starts to get warm outside I want something light and fresh to eat, but it also needs to fill me up. This low-carb, Asian-inspired cold chicken salad absolutely fits the bill. It's packed with protein and fiber that will keep you going for hours and the lime and mint brighten up everything. Oh yeah... and the dressing is to die for. It's the perfect balance of sweet, spicy, tangy and salty and the peanut butter gives it some real body.

The cabbage itself is also mildly sweet with a fresh crunch. Many people don't realize that this delicious green (and purple) vegetable is part of the same family as nutritional superstars like kale, broccoli, brussel sprouts and chard. And for good reason:

It contains the phytochemical indoles, which help reduce the risk of cancer due to the way they alter estrogen metabolism and protect our bodies against the carcinogenic effect of pesticides.
Cabbage is also full of antioxidant plant compounds, such as carotenes, thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates, that protect the body against carcinogens and free radicals that promote aging.
Abundant source of soluble and insoluble dietary fiber, which helps reduce levels of bad cholesterol, improve digestion and boost nutrition absorption.
Good source of vitamin C and folates and contains calcium, magnesium, potassium as well as electrolytes.

Mint & Chinese Cabbage Chicken Salad

Serves 4

Prep time: 15 minutes

Total Time: 25 min.

Ingredients:

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3 chicken breasts, cooked, cooled and shredded

1 napa cabbage, shredded
2 cups red cabbage, shredded
1-2 cup snow peas, chopped or bean sprouts (optional)
2 spring onions, chopped
1 cup mint, chopped
1 cup cilantro, chopped (optional)

Salad dressing:
2 T. peanut butter
3 T. soy sauce
Zest of 1 lime
Juice of 2 limes (approx. 3-4 T.)
4-5 T. rice wine vinegar or white vinegar*
4-6 T. olive oil*
1 t. seseame oil
1/2 t. chili flakes (optional/adjust to taste)
2 T. honey or coconut sugar

*I use more vinegar and less oil as I like my dressing more acidic (adjust yours accordingly)

Garnish:
Peanuts, chopped
Seseame seeds

Directions:

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1. In a very large bowl, combine chicken, napa cabbage, red cabbage, snow peas, spring onion, mint and cilantro.

2. In a small bowl, add soy sauce and peanut butter. Microwave for approx. 30 seconds to soften peanut butter. Whisk together with lime zest and juice, vinegar, olive oil, seseame oil, chili flakes and honey.

3. Pour dressing over salad and toss until everything is coated.

4. Garnish with chopped peanuts and seseame seeds and serve cold.

Asparagus and Dill Potato Salad

2014-04-10T05:27:00.003-07:00

The weather in here is finally warming up (hopefully for good) and this means two things: it's asparagus season and the grill is being dusted off. This potato salad is a delicious way to celebrate both! It makes use of this incredibly healthy seasonal vegetable and goes great with a freshly grilled meat or veggies. The dish comes together fast, is easy to make ahead and keeps in the fridge if you're planning on inviting people over to grill.

In case you haven’t heard, asparagus is a powerhouse! Click here for its nutrition data and read on for the lowdown on the nutritional and health benefits this veggie offers:

Ridiculously low in calories, cholesterol and fat: One cup of cooked asparagus is only 40 calories and contains no cholesterol or fat.
Fights bloating and puffy eyes: The ratio of potassium (high) to soidum (low) creates the perfect electrolyte balance in your body so it lets go of excess water.
Contains cancer-fighting, antiflammatory flavonoid quercetin. Inflammatory is considered the cause of pretty much every serious disease. Keep it low for good health!
Helps protect blood vessels thanks to compound called rutin.
Great source of fiber, which improves digestion, boosts nutrition absorption and lowers cholesterol. Thanks to a special kind of fiber called inulin, asparagus also feeds the good bacteria in your gut.
Surprisingly high protein: Just 1 cup is packed with 4 grams of protein at a mere 40 calories!
High in vitamins A&C: These antioxidants support eye health, boost the immune system and promote cell growth repair.
Great for heart and circulatory system: Contains Vitamins E (treating and preventing diseases of the heart and blood vessels) and K (essential for healthy blood clotting and strong bones) as well as folate, iron (helps blood transports oxygen to body and brain) and potassium (heart health, helps prevent cramps and consumption linked with lower cholesterol).
It is also a good source of Vitamin B6 (promotes metabolism, boosts immune system, lowers harmful levels of homocystine in blood), Calcium (strengthens bones), Magnesium (prevents cramping) and Zinc (great for skin/cell repair).

Asparagus and Dill Potato Salad

Serves 8 (as a side dish)

Prep time: 15 min.

Cooking: 15 min.

Ingredients:

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1 kg/2 lbs. new potatoes, washed, diced

2 bundles (1 kg/2 lb.) asparagus, woody ends trimmed off and chopped into bite-sized pieces

8 hard-boiled eggs, peeled and roughly chopped

2 T. lemon juice

2 green onions

1/2 cup fresh parsley, chopped

1/3 cup fresh dill, chopped (2 T. dry)

2/3 cup low-fat greek yogurt

1/4 cup sour cream (add more if needed)

Salt and pepper (to taste)

Directions:

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1. In a large pot, add diced potatoes and add enough cold water to cover them. Cook on high heat for 10-15 min. or until they are tender. Drain, rinse under cold water, drain again and set aside.

2. Blanch the asparagus spears in boiling water or slighlty steam them in a pot then plung them into ice water and drain them off.

3. In a large bowl or tupperware container, mix together lemon juice, green onions, parsley, dill, yogurt and sour cream.

4. Add potatoes, asaparagus and hard-boil eggs and toss until everything evenly coated, adding more sour cream if necessary. Season with salt and pepper and garnish with extra herbs.

Sugar-Detox Meal Plan: Week #6

2014-04-07T12:56:00.000-07:00

We are in the home stretch here! It's been over a month since I decided to cut out processed sugar and carbs along with alcohol and caffeine and invited you all to join me. I'm feeling great and hope you are too! Minus the allergies that have hit me like a brick wall. Thanks spring! But I'm kind of so excited about this warm weather and the fact that I don't have to wear boots all the time that I don't even mind.

This week there are a few repeat recipes, but a handful of new ones as well. My personal favorites are the lime-honey grilled chicken on strawberry spinach salad and the carrot cake. Something about Easter makes me crave that dessert! My version with maple-syrup sweetened cream cheese frosting is free of processed sugar and gluten. Plus it does not have any added butter or oil so it doubles as a great breakfast option as well! Hope you enjoy!

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Dinners/Lunches

Shepard's Pie

Vietnamese Shrimp Roll Salad Adapted*

Chicken Enchilada Soup

Spiced Tomato Soup with Cheesy Cauliflower Garlic Breadsticks

Garden Pesto Couscous

Lime-Honey Grilled Chicken over Strawberry Spinach Salad

Sesame Carrot-Cabbage Pancakes

*Replace rice noodles with shredded chinese cabbage. For the dressing, omit fish sauce, brown sugar and Sriracha and add 1/4 tsp. cayenne pepper or chili oil and 1 T. honey.

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Breakfasts

Carrot Cake Oatmeal Bake*

Raspberry Oatmeal with Sauteed Bananas

*Turn it into a delicious dessert with maple syrup-sweetened cream cheese or whipped cream

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Recipes from other bloggers

Avocado-Hummus Dip with Veggies
(The Lovely Cupboard)

Curried Chicken and Wheat Berry Salad (omit sugar)
(The Endless Meal)

Cumin-Lime Black Bean Quinoa Salad

(Oh She Glows)

Carrot Cake with Maple Cream Cheese Frosting

2014-04-07T03:22:00.000-07:00

Since I started my Sugar Detox, I've been trying to cut out processed sugars and processed carbs. I've also been on a mission to reinvent some of my favorite desserts so that they are no longer filled with empty calories that don't serve me. This moist carrot cake is one of my proud creations! It's made without gluten, processed sugars or butter/oil. 100% natural sweetness.

So what exactly is so much better about this recipe than your standard carrot cake? Besides cutting out all the empty calories from the 2 cups of granulated sugar and 11/2 cups of oil, the oats offer plenty of fiber that help regulate your blood sugar and prevent insulin release (fat storage). The carrots, mashed banana, dates and a little maple syrup not only add all the natural sweetness you need, they give you eye-healthy carontenoids, vitamin C, magnesium, calcium and iron. The walnuts are full of brain-healthy omega-3s fats. So enjoy!

I use milk in the recipe and cream cheese for the frosting, but you can easily subsitute them for almond milk and coconut cream/cashew cream. Sometimes I leave off the frosting and just serve it with whipped cream, have it warm with a splash of milk for breakfast or eat it like a bar. It's delicious and so easy to throw together!

Carrot Cake with Maple Cream Cheese Frosting

Serves 8

Prep time: 20 min.

Baking time: 45 min.

Ingredients:

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3 ripe bananas, mashed

5 carrots, finely grated and extra liquid squeezed off by hand (roughly 2 cups packed)

2 eggs

1/3 cup dates, finely diced or processed in food processor

2 cups milk (or unsweetened almond milk)

2 T. maple syrup (optional)

21/2 cups steel cut oats

3/4 tsp. baking powder

1/2 tsp. salt

2 tsp. cinnamon

3/4 cup walnuts, chopped

Frosting: (Optional)

3/4 cup cream cheese (coconut cream or soaked, processed cashews)

2-3 T. maple syrup (adjust to taste)

Directions:

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1. Preheat oven 375 F (190 C). Mash the bananas.

2. In a large bowl, add bananas, carrots, eggs, dates, milk and maple syrup. Whisk with a fork.
3. In a smaller bowl, add oats, baking powder, salt cinnamon and walnuts. Mix until combined.
4. Stir in dry mixture into wet and mix until combined.
5. Spray an 8 X 8 inch baking dish with nonstick spray and then pour in the mixture.
6. Bake for about 45 minutes or until the top is golden and center is solid.

7. Allow to cool and mix frosting. Then frost cake.

Honey-Lime Grilled Chicken on Strawberry Spinach Salad

2014-04-06T13:18:00.002-07:00

Grill season has started and I could not be more excited. While steaks, hamburgers and hot dogs have their place in my heart, sometimes I just want something healthier to throw on the grill. This honey-lime chicken marinade is one of my favorite go-to recipes for summer barbeques. It's sweet, tangy and a pinch of cayenne pepper adds a little spice!

The salad is also low in fat, high in protein, fiber, immune-system boosting vitamin C and a great source of tons of other vitamins and minerals. You get brain- and heart-healthy omega-3s from the avocado. The carrots are packed with carotenoids that are great for eye health. Strawberries have exceptional antioxidant properties as well as phytochemicals that are believed to help significantly inhibit the proliferation of cancer cells.

Honey-Lime Grilled Chicken on Strawberry Spinach Salad

Serves 4

Prep time: 20 min.

Marinade time: 1 hr plus

Total Time: 1 hr 40 min.

Ingredients:

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Marinade:

4 chicken breasts

Salt and pepper (to taste)

1/8 tsp. cayenne pepper (optional, adjust to taste)

Zest of one lime

Juice of one lime

2-3 T. honey

4-5 T. olive oil

Salad:

1 medium bag baby spinach, washed

11/2 cups red cabbage, shredded

3 carrots, peeled and grated

1 cucumber, peeled and diced

2 cups strawberries, greens removed and sliced

1 avocado, pitted, sliced and flesh scooped out

Dressing:

Juice 1 lime

1/2 tsp. mustard powder

1 clove garlic

pinch cayenne

2 T. honey

6 T. Balsamic vinegar

6 T. olive oil

Directions:

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1. Pat chicken dry and then salt and pepper each breast on both sides.

2. In a large large bowl or tupperware container, combine zest, cayenne pepper, lime juice, honey and oil. Add chicken and make sure both sides are coated with mixture.

3. Put in fridge and let sit for at least an hour ( I did around 3).

4. Cook chicken on the grill. Cooking time will depend on heat of the grill and size of your chicken breast. Ours took around 10 minutes total.

5. In a medium bowl, whisk together all ingredients for dressing.

6. Plate salad, add sliced, grilled chicken and toss with dressing.

Sugar-Detox Meal Plan: Week #5

2014-04-01T12:14:00.004-07:00

Better late than never! I had wanted to get this meal plan up Friday, but sometimes life gets in the way. Friday night I found myself on a train to Switzerland to visit my father who was only there for a few days on business. It was a whirlwind trip filled with everything that is Switzerland to me: extended family, mountain hikes, quiet villages, the Alps, happy animals grazing on green pastures and, of course, cheese, rösti and chocolate. Don't worry, I didn't eat any chocolate (yet). I did bring home a huge milk chocolate bunny for later, though.

Speaking of chocolate, though, I also knew the weekend would presented some challenges in terms of staying on track with regard to the sugar detox. As a guest in someone else's home, I couldn't control my diet 100%. And I'm sure some if not all of you have found yourself in similar situations over the last few weeks or expect to be in one soon. Company events, family gatherings or special milestone celebrations. Life happens and I'm a firm believer that you shouldn't let your diet get in the way. You don't want pursuing healthy dietary choices to turn into an obsession that causes you more anxiety and guilt than good, because those can wreak havoc on your overall health as well. Nobody is perfect and you can't always control everything.

That said, you don't have to throw your diet completely into the wind when this happens. Make smart choices when you can, come prepared with healthy snacks and indulge on stuff that really matters to you and then get back to business when it's over. In short: be intentional and thoughtful in your choices. Over the weekend, I decided to try to adhere to the points below.

Come prepared: I brought along nuts and various fruits so I had emergency food on hand.
Take initiative: Since I was visiting family, I offered to cook one of the nights so that at least one of my main meals would be detox friendly... and of course, because I just love cooking. The next morning, I went out and brought the stuff for the dinner along with a few breakfast items that were detox-approved (oats and yogurt).
Make smart decisions: At a resturant, I ordered a delicious rösti (massive hash brown pancake) with raclette cheese and veggies. I didn't have to miss out on anything and it was so, so delicious.
Indulge on stuff that matters to you: I passed on a store-bought Black Forest Cake and made myself a bowl of strawberries and greek yogurt. If it had been homemade, I would have had to reconsider that decision.
Be gracious and realize when to go with the flow: When my grandmother cooked up chicken pasta for lunch, I was not about to pick around the individual noodles. Just dig in, smile and enjoy the food in those situations.

In the end, five of my six meals were sugar-free and filled with healthy fruits and veggies. I feel guilt-free and had a great time, no feelings were hurt, and the world continues to turn. Hopefully the points above will help you decide how to handle similar situations and the recipes below will provide more inspiration for healthy meals.

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Dinners/Lunches

Vietnamese Chicken Salad in Lettuce Wraps

Cauliflower Pizza Crust with Chicken, Artichoke and Sun-dried Tomatoes

Asparagus Soup with Ham and Parmesan

Tuscan Salmon Salad with Balsamic Rosemary Black Beans

Leek and Mushroom Lentil Soup

Mixed Veggie Frittata with Pan-Seared Tomatoes

Asian Tuna Burger with Wasabi Honey Mustard Slaw

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Breakfasts

Swiss Apple Wäie

Green Starter Smoothie*

*For those who arn't convinced spinach belongs in smoothies just yet, but are open to the idea.

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Recipes from other bloggers

Andalusian Gazpacho

(The Endless Meal)

Garlic Roasted Potato Spinach and Egg Salad
(Naturally Ella)

Simple Skirt Steak with Romesco Sauce

(PaleOMG)

Coconut Oil Popcorn
(How Does She)