Whole Eating Blog

WholeLivingBlog.com is here! Download Your FREE WholeLivingGuide

2011-01-21T11:22:00.000-07:00

WholeLivingBlog.com has officially launched! What does this mean for you? You'll now get all of the WholeEating recipes you love plus tons of other WholeLiving tips, advice and strategies - all free!

A gift to you - Download your FREE WholeLivingGuide - 10 Tips To WholeLiving when you subscribe to WholeLivingBlog... click here to subscribe!

WholeEatingBlog.com will redirect to WholeLivingBlog.com in the coming weeks. We look forward to you joining us there!

You can also find us on Facebook and Twitter.

Cheers!

Elizabeth

Coming Soon... WholeLivingBlog.com!

2011-01-10T12:13:00.000-07:00

WholeEatingBlog.com will relaunch as WholeLivingBlog.com in late January 2011!

What does this mean for you? You'll receive even more free recipes, advice, inspirations, and strategies on wellness and balanced living. Even better, you'll be able to download a FREE WholeLivingGuide to start you on your path to Whole Wellness.

And don't worry, the old site will redirect to the new site, so all you have to do is check back soon.

Cheers to your happiest and healthiest 2011!

Elizabeth

Easy Homemade Maple Almond Granola

2010-12-21T07:30:00.001-07:00

Granola can be healthy, comforting, and a really yummy treat. It can also be high in sugar, contain less desirable fats and oils, and be packed full of fillers and unnecessary ingredients. Making your own at home is super easy, quick, and allows you to control the amount of sugar and quality of ingredients, while also mixing up and adding in the flavors that you love. It also makes your house smell amazing - like you've been slaving in the kitchen all day.

Oats are full of good-for-you fiber, are high in protein, and contain vitamins and minerals like folate, iron, and magnesium. Oats on their own are also gluten-free, but most are usually stored in facilities that also store gluten-containing ingredients so read the package carefully. I buy my whole rolled oats in the bulk section at my local grocery store, but if your store doesn't have one you'll probably be able to find them in the baking aisle. Regardless, be sure you are buying 100% pure whole rolled oats, nothing instant or quick cooking. (Instant/quick cooking oats = highly processed/high glycemic/highly bad for you) :-)

The coconut oil, almonds, and sunflower seeds in this recipe are also full of good fats, proteins, and nutrients to keep you healthy and feeling your best.

This recipe below makes about three cups of granola - ½ cup is typically a serving. You can eat this homemade granola as cereal (I prefer it with unsweetened almond milk), put it in unsweetened Greek yogurt, or just eat it plain. Enjoy!

Easy Homemade Maple Almond Granola

Prep Time: 5 min

Total Time: 20 min

Serves 4-6

Ingredients:

2 cups raw, whole rolled oats (aka old fashion oats)
½ cup sliced raw almonds
¼ cup raw sunflower seeds
2 tbsp maple syrup (100% maple syrup, preferably grade b)
1 tbsp raw agave nectar (or raw honey)
1 tbsp + 1 tsp coconut oil (aka coconut butter)
¼ tsp vanilla extract
1 large pinch sea salt

Recipe:

Preheat the oven to 300º. Combine all ingredients in a mixing bowl and use your clean hands to mix and toss to coat. The coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 75ºF.) Your hands will warm it up and melt it into the mixture if it's solid. Spread the mixture in a thin layer on a baking sheet and bake for 10-12 minutes, until very lightly toasted. Cool before serving or storing.

Note of caution: It is very easy to over cook this granola. Don't let it get too toasted brown - it will taste like burnt popcorn. Take it out after 10-12 minutes, it will come together more as it cools.

This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks. Even better, put it in an airtight mason jar with a fun card and ribbon and give it as a gift!

Healthy, Easy & Delectable Holiday Appetizers

2010-12-09T11:15:00.002-07:00

These recipes are from my good friend Ann Wolter, a.k.a. "The Healthy Lush." I asked for them after attending her Healthy Holidays Party (and trying them all!)

Ann knows good food, good wine, and good entertaining. These healthy holiday appetizers are the perfect compliment to any holiday gathering. Each of these appetizers are vegetarian, gluten-free, low-glycemic, and very easy to make. They're also full of nutrients and will allow you to enjoy yourself guilt-free. You can offer to bring one to a party that you are attending so you know you'll have a health option to indulge in. Or, serve them up any night of the week!

Healthy, Easy & Delectable Holiday Appetizers
Prep Time: Varies
Serves: Varies

Tuscan Stuffed Mushrooms
Serves 4-6, easily doubled

Ingredients:

1/2 cup diced jarred roasted red bell peppers
1/2 cup diced pitted green olives
1/2 cup grated Pecorino Romano or parmesan cheese
2 scallions (a.k.a. green onions), diced
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound white button mushrooms, cleaned and stemmed
1/4 cup finely chopped fresh basil leaves

Recipe:
Preheat the oven to 400 degrees. In a medium bowl mix together the roasted red bell peppers, olives, cheese, scallions, olive oil, salt, and pepper. On a parchment paper-lined baking sheet place the mushrooms, cavity side up. Spoon the filling into the cavity of the mushrooms. Bake until the mushrooms are tender, about 20 minutes. Transfer the mushrooms to a serving platter, sprinkle with chopped basil, and serve.

Elegant Fig Appetizers with Goat Cheese and Almonds
Makes 24 hors d’oeuvres

The flavors of fresh figs (or dates, or dried figs), tangy goat cheese, salty almonds, sweet honey, and balsamic vinegar contrast to make these a delicious and very pretty appetizer. Arrange figs in a circle, tops facing in, for a flower effect. We like making them with fresh figs or dates, both are equally delicious.

Ingredients:

12 fresh figs, halved (you can also use dried figs or dates)
4 ounces goat cheese (chevre)
24 roasted, salted almonds
1-2 tablespoons honey
2 teaspoons balsamic vinegar

Recipe:
Preheat the oven broiler for high heat. Place the fig halves, cut side up, on a baking sheet. Top each half with about 1/2 teaspoon goat cheese. Place one almond on each, press to push the cheese slightly into each fig.

Broil the figs in the preheated oven until the cheese is soft and the almonds are turning a rich shade of brown, 2 to 3 minutes (watch them very carefully b/c the will burn easily - they should not be charred, just whammed.) Remove from the broiler and let cool for 5 minutes. Arrange the figs/dates on a serving platter and drizzle with honey and balsamic vinegar. Serve warm or room temp.

Sweet Potato Feta Rounds
Makes 10 (3-piece) servings, easily doubled

The sturdy texture of sweet potatoes makes them perfect for roasting and using as colorful orange “plates” for tasty fillings like this one, made with feta, garlic, and chives. Be sure to get sweet potatoes, not yams (yep, they're different.)

Ingredients:

3 long, thin sweet potatoes, peeled (about 1-1/2 pounds)
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 garlic clove, minced
4 ounces feta cheese, crumbled (3/4 cup)
2 tablespoons chopped fresh chives
Freshly ground black pepper

Recipe:
Heat oven to 450 degrees. Line a baking sheet with parchment paper or foil. Cut potatoes into 30 (1/2-inch thick) rounds. Combine potato pieces, 1 tablespoon of the oil, and garlic in a large bowl; toss to coat. Spread potatoes out on the baking sheet, and roast until potatoes are just tender and edges are starting to brown, 18-20 minutes.

Meanwhile, mash feta, chives, and remaining 1 teaspoon oil together in a small bowl. Season with pepper to taste. Remove potatoes from oven and top with a heaping 1/2 teaspoon cheese mixture. Return to oven and bake until heated through, about 5 minutes. Serve warm.

Notes: Cheese mixture can be prepared up to 1 day ahead; refrigerate in a covered container until ready to use. Sweet potatoes can be roasted (without cheese mixture) up to 8 hours before the party; cover and leave at room temperature. Top with cheese mixture and warm through just before serving.

Cheers!

Super Easy Kale Chips

2010-12-04T15:26:00.000-07:00

Kale chips might seem a little out of the ordinary, but once you try them they'll be your new go-to savory snack. Three simple ingredients make them incredibly easy to make. The superfood power of kale will leave you healthy and feeling guilt-free - try them instead of potato chips or crackers next time you're craving something savory to munch on.

Super Easy Kale Chips
Prep Time: 5 min
Total Time: 20 min
Serves 4-6

Ingredients

1 bunch kale (6-8oz), washed, thick ribs removed, torn into bite-sized pieces
2 tsp extra virgin olive oil
½ tsp sea salt

Recipe
Preheat the oven to 350º. Combine the kale, oil and salt in a mixing bowl and massage the oil and salt into the kale with your hands to coat evenly. Place the kale in a single layer on a baking sheet (you may need two) and bake for 15-18 minutes, until crispy. Serve warm or room temperature.

You can also make this recipe in a food dehydrator for "raw" kale chips. Dehydrate at 115º 6-8 hours or until crispy.

Creative Variations:

Italian style kale chips: Add 1 pressed garlic clove (or use garlic salt instead of sea salt) + ½ tsp italian seasoning.
Japanese style kale chips: Add a dash of toasted sesame seed oil + 1 pressed garlic clove (or use garlic salt instead of sea salt) + 1 pinch red pepper flakes.

Enjoy!

Mom's Homemade Turkey Stock

2010-11-25T11:23:00.000-07:00

I tend to stick with a mostly vegetarian, plant based diet, but homemade stock is an absolute must in my house. It's the perfect way to get the most out of your Thanksgiving turkey (or turkey or chicken any other day of the year.) Making homemade stock utilizes your food to the fullest, and gives you the most delicious soup and sauce base you can imagine. And, it gives you the satisfaction of making your soup absolutely from scratch with tons of nutrients that haven't been compromised.

Homemade Stock
Prep Time: 15 min
Total Time: 10+ hours
Servings vary

You'll need the biggest pot in your house to make this stock :-)

Ingredients

1 cooked turkey (or chicken) carcass, like your leftover Thanksgiving bird
1 large white or yellow onion, quartered
5-6 celery stalks (with leafy greens)
2-3 large carrots, washed but not peeled, greens trimmed away
2-3 tomatoes, quartered
1 small head garlic, cut in half
3 bay leaves
2 tbsp dried dill (or 1 tbsp fresh)
2 tbsp sea salt
1½ course black pepper
Purified water

Recipe
Fill your stock pot ¾ full with purified water. Add all ingredients and bring it to a boil for 1-2 minutes, then lower to a simmer and cover. Chop the veggies as needed to fit into the pot - or leave them as listed above. Simmer for at least 10 hours, but up to 20. Remove the turkey and strain the stock through a large colander, pushing the mixture through with a spoon to get all of the stock through. Discard all pulp and turkey carcass. Let the stock cool (on the counter or in the refrigerator) and skim the grease and fat off top. Divide to use immediately for fresh soup or to store in glass containers. Can be kept in the refrigerator up to 5 days or frozen up to 6 months.

You can make this stock in the evening and let it simmer on low overnight and strain it in the morning. (Depending on your stovetop, you'll set it to 1-2, simmer or low - you want it to simmer not boil.)

Tips:

You can also use 3-4 turkey or chicken legs in place of the carcass, if you haven't cooked a full bird.
You might have to cut your turkey carcass in half to fit it into the pot.
2 large, unreeled, quartered potatoes will give your stock a thicker texture if you want to add them.

Homemade Turkey Noodle Soup recipe coming soon :)

Easy Vegan Split Pea Soup

2010-11-14T09:00:00.001-07:00

Split Pea Soup is the perfect fall meal; it's warm, hearty, and delicious. This vegan-style preparation also makes it super healthy.

Split peas are loaded with protein (10g/cup), fiber (5g/cup), and good complex carbs. They're also a great source of essential minerals, including calcium and iron. The healthy fat in the olive oil rounds out this soup to make it a perfect, complete meal. Enjoy!

Easy Vegan Split Pea Soup
Prep Time: 25 min
Total Time: 4 hours
Serves 4-6

Ingredients:

2 cups dried split peas, sorted, rinsed, and soaked for 2 hours*
4 cups (1 quart) vegetable stock
2 cups purified water
2 tbsp olive oil
1 medium white or yellow onion, finely chopped
1 medium carrot, peeled and shredded
3 cloves garlic, pressed or finely chopped
1 bay leaf (fresh or dried)
2 tsp granulated onion
1 tbsp sea salt (more or less to taste)
2 tsp course black pepper

Recipe:
Heat the olive oil over medium heat in a large soup pot and add the finely chopped onion and 1 tsp sea salt; sauté until translucent, about 5 minutes. Add the shredded carrot and garlic and saute another few minutes until very fragrant. Add the water, stock, granulated onion, 2 tsp sea salt, and bay leaf to the pot and bring to a boil. Add the rinsed and soaked split peas and reduce the heat to medium low. Simmer at least 2 hours until the peas are cooked through. Once the peas are cooked through, remove the bay leaf and use an immersion blender to blend to desired consistency.

I blend about half and leave the other half whole for a chunky texture. For a smoother texture, let the soup simmer 4-5 hours and blend until smooth.

Cook once eat 2 or 3 times - this soup will keep in your refrigerator for up to 3 days in a sealed, glass container, or up to 3 months if frozen.

*Visit my post about preparing beans and other legumes from scratch.

Cooking with Dried Beans, Lentils, and Peas

2010-11-10T10:56:00.002-07:00

I found this very well-written info on the Whole Foods website and am re-posting here for my readers :)

Dried beans, peas and lentils — a.k.a. legumes or pulses — are a vital food source and one of the world's oldest cultivated crops. Evidence of cultivation goes back more than 7,000 years in some parts of the world. That's a heck of a long time!

An excellent source of protein, dietary fiber and complex carbohydrates, legumes and pulses are flavorful, nutritionally dense, inexpensive and versatile.

Cooking Dried Beans:

Sort: Arrange dried beans on a sheet pan or clean kitchen towel and sort through them to pick out any shriveled or broken beans, stones or debris. (Take our word for it; running your fingers through the beans in the bag doesn't work the same.)
Rinse: Rinse the sorted beans well in cold, running water.
Soak: Soaking beans before cooking helps to remove some of those indigestible sugars that cause flatulence. There are two simple ways to get the job done:

* Regular soak: Put beans into a large bowl and cover with 2 to 3 inches of cool, clean water. Set aside at room temperature for 8 hours or overnight; drain well. (If it's really warm in your kitchen, soak the beans in the refrigerator instead to avoid fermentation.)

* Quick soak: Put beans into a large pot and cover with 2 to 3 inches of cool, clean water. Bring to a boil then boil briskly for 2 to 3 minutes. Cover and set aside off of the heat for 1 hour; drain well.
Cook: Put beans into a large pot and cover with 2 inches of water or stock. (Don't add salt at this point since that slows the beans' softening.) Slowly bring to a boil, skimming off any foam on the surface. Reduce heat, cover and simmer, stirring occasionally and adding more liquid if necessary, until beans are tender when mashed or pierced with a fork. Cooking times vary with the variety, age and size of beans; generally you're looking at about 1 to 2 hours.

For Peas and Lentils: Sort and rinse dried peas and lentils as you would dried beans (see above). Then simply bring 1½ cups water or stock to a boil for each cup of dried lentils or peas. Once the liquid is boiling add the lentils or peas, return to a boil, then reduce the heat and simmer, partially covered, until tender, 30 to 45 minutes.

Cooking Tip: Uncooked dried peas and lentils can be added directly to soups and stews, too. Just be sure there's enough liquid in the pot (about 1½ cups of liquid for every 1 cup of lentils or peas).

Quinoa and Herb Frittata

2010-11-05T07:15:00.001-06:00

I love making frittatas for breakfast, lunch and even sometimes dinner. They're also great to serve at parties because they're delicious warm, room temperature, or cold. Mediterranean countries even serve sandwiches with frittata between two slides of rustic bread.

Quinoa contains tons of protein, fiber and is a low-glycemic carbohydrate. It gives this frittata great texture and with the added nutritional bonus of being a whole grain. Don't worry about using the whole egg if you have an all around healthy diet - we don't absorb dietary cholesterol the way we once thought, and the yolk contains loads of nutrients and vitamins. If you'd prefer, you can substitute two egg whites for every one egg the recipe calls for. Also, you can use any combination of fresh herbs (or veggies) here to make it your own. Enjoy!

Quinoa and Herb Frittata
Prep Time: 10 min
Total Time: 30 min
Serves 4-6

Ingredients:

1 tbsp extra virgin olive oil
10 organic eggs
½ cup cooked quinoa - at room temperature
1 tbsp milk or cream
2-3 tbsp chopped fresh herbs, OR 1 tbsp dried herbs (any combination of herbs you like*)
1 tsp sea salt
½ tsp course black pepper
2-3 tbsp grated Parmigiano-Reggiano cheese (optional)

Recipe:
Preheat the oven to 350º. On the stovetop, heat olive oil a 10-12 inch non-stick, oven-safe** skillet over medium-low to medium heat. Meanwhile, crack all of the eggs into a large mixing bowl and polk the yolks of each for easy whisking. Add the rest of the ingredients (except the cheese) to the bowl and whisk together until well combined, about ½ minute.

Pour the egg mixture into the heated skillet and gently scramble for about 15 seconds. Let the frittata set for 3-4 minutes, until the edges start to pull away from the sides of the skillet. Cook on the stovetop about 8-10 minutes until the bottom and edges of the frittata are well set (skim around edges about every 2 minutes with a scraping spatula.)

Place the entire skillet in the preheated oven and let bake through, about 5-8 minutes depending on the skillet. You'll know when it's ready when a fork can be put through the middle and comes out clean. Slide the frittata out of the skillet onto a cutting board or service tray and sprinkle with cheese. It can be served hot, room temp, or cold.

* My favorite combination of herbs is chopped fresh rosemary (½ tbsp), chives (½ tbsp), and basil (2 tbsp).

** Most skillets are oven save to 350º, but you can cover a rubber handle with tinfoil if you are not sure.

Raw Almond & Vanilla Macaroons

2010-10-25T07:01:00.001-06:00

These cookies are addictive! They're so good that you might not believe that they're gluten-free, wheat-free, soy-free, dairy-free, raw,* and all around pretty good for you.

They're also very rich and very sweet from the agave and maple, so one seems to be enough to satisfy any sweet tooth. I blogged a few days ago about the benefits of raw foods, so I wanted to give you my favorite raw dessert. Heads up, though, they do contain a decent amount of (natural) sugar, so try keep your addiction at bay :-)

Raw almonds and flax seeds have long been considered super foods and are full of healthy fats, proteins, and countless other nutrients. The dark maple syrup adds a rich flavor, texture and more nutrients, while the coconut flakes and butter seal the deal with easily digestible and super healthy medium-chain fatty acids and lots of other good-for-you properties.

Raw Almond & Vanilla Macaroons
Prep Time: 15 min
Total Time: 10-12 hours
Yields 12-15 cookies

(A food dehydrator and 10-12 cup food processor are needed for this recipe.)

Ingredients:

¼ cup raw organic almonds
2 cups shredded raw organic coconut (no preservatives added)
¼ cup organic coconut butter (aka coconut oil)
¼ cup organic ground flaxseed
¼ cup raw organic agave nectar
¼ cup organic maple syrup (Grade B if available)
¼ teaspoon organic vanilla extract
¼ teaspoon organic almond extract
¼ teaspoon sea salt

Recipe:
Pulse the almonds in your food processor until medium to finely chopped, about 15 pulses. Add rest of the ingredients in the order listed above to the food processor (so the extracts and salt are sprinkled on top) and run the food processor about 30 seconds until everything is well combine. You may also need to pulse the mixture a few times. Mix until if starts to form a ball and pull away easily from the sides of the food processor. Use a tablespoon to scoop mixture and form into balls with your fingers. Dehydrate at 115-118º for 10-12 hours. Let stand an hour after dehydrated before eating. Your raw macaroons can be kept in an airtight container in the refrigerator for up to four weeks.

*Maple syrup technically isn't raw as it's heated in the extraction process. It's still often used in raw food preparation and recipes because of it's high levels of vitamins and other nutrients, flavor and texture.

Some Random Tidbits:

Coconut oil and coconut butter are the same thing, coconut butter will turn into oil at about 75ºF. So, on a warm day in the summer you might have oil, while in the colder months it will be solid. The recipe works the same with either. It also has a really high flash point, around 350ºF, making it perfect for sauteing and frying. Even more random - it's a great body moisturizer and will keep frizzy hair tamed.
Maple syrup is graded on color and flavor, so B is just a richer, more dense syrup. It had nothing to do with the quality.

Enjoy!

The Raw Food Diet and Lifestyle

2010-10-19T11:11:00.002-06:00

Until just a few years ago, the raw food diet was still so abstract that most people probably hadn't heard about it. Nowadays, the term "raw" is popping up everywhere. Have you ever wondered what it meant, and/or why people would want to eat that way?

The raw food diet consists of unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit and seaweed. The diet includes foods in their unprocessed and uncooked state and omits most other foods. Most people include a limited amount of foods that have undergone some processing, as long as the processing does not involve heating the food over 115-118 degrees Fahrenheit. The most popular raw food diet is a raw vegan diet, but other forms include raw animal products and/or meat. Some people, like myself, aren't fully raw vegan but try to incorporate raw recipes and dishes into their daily eating plan.

There are specific food preparation techniques used to make foods more digestible and add variety to the diet, these include, sprouting seeds, grains, and beans, juicing fruits and vegetables, soaking nuts and dried fruit, and dehydrating food. Incorporating plant-based raw proteins from nuts, hemp, greens and other sources are also critical to the raw food lifestyle.

Raw food followers believe that heating food above 115-118 degrees Fahrenheit can destroy enzymes in food that can assist in the digestion and absorption of food. They believe that foods cooked above this temperature have lost a significant amount of their nutritional value and are harmful to the body, whereas uncooked foods provide living enzymes and proper nutrition. Benefits of the raw food diet include preventing degenerative diseases, slowing the effects of aging, providing enhanced energy, boosting emotional balance and improving overall health.

So, is it true? There's still some debate, however, most health & wellness experts agree that adding more raw foods into your everyday eating plan is a must. On a personal note - the people that I've personally met that adhere to a mostly raw way of eating have few health issues, never get ill, have tons of energy and look about 10-15 years younger than they actually are. :)

Here is a link to a FREE e-book from Natalia Rose: Click here to download Life Force Energy Children - the book is labeled as a Children's food book, but has fantastic information and recipes for everyone. And it's free :) It's a great place to start if you are new to raw food.

More Raw Food Books:

Living Raw Food By Sarma Melngailis (My personal favorite.)
Raw Food/Real World By Matthew Kenney and Sarma Melngailis
Green for Life By Victoria Boutenko
Thrive By Brendan Brazier (Not completely raw but contains loads of information on veganism - Brazier is a vegan Ironman triathlete.)
Eating in the Raw By Carol Alt
Raw Food Life Force Energy By Natalia Rose
Ani's Raw Food Essentials By Ani Phyo

More resources on the raw food lifestyle:

Lentil and Veggie Soup

2010-10-11T08:28:00.000-06:00

Fall is here and a warm, hearty soup is the perfect (and healthy!) comfort food. I love preparing a soup on Sunday afternoon and letting it simmer for a few hours - it's an easy dinner for the evening, a few days worth of lunch for the week, and it makes the house smell divine.

This lentil and veggie soup is a nutritional powerhouse - combining the nutrients, protein, good carbs and fiber in lentils with the antioxidant power of veggies. Use this recipe as a guide and method to making lentil soup, and add any herbs, spices or veggies that you'd like.

Green Lentils (a.k.a. French Lentils) are a sturdy lentil and hold up well to a long cooking time. They will cook through but retain their firmness after about 45 minutes of simmering in this soup. Red lentils are much softer and will yield a "mushier" soup if you prefer that texture. I tend to stick to the green lentils in soups.

Lentil and Veggie Soup
Prep Time: 15 min
Total Time: 1 hour, 15 min
Serves 4-6

Ingredients:

1 quart organic vegetable stock (or organic chicken stock)
1 cup purified water
1 cup French green lentils
3 tbsp extra virgin olive oil
1 large yellow onion, peeled, cut in half, one half finely chopped, the other half left in tact at the root end
5 cloves garlic, pressed or finely minced
1 celery stalk, chopped
1 large carrot (or 10 baby carrots) chopped
2 tomatoes, seeded and chopped
1 tsp ground cumin
½ tsp dried oregano
1 bay leaf
1 pinch red pepper flakes (optional for heat)
1 tsp sea salt
½ tsp course black pepper

Recipe:
Heat the olive oil over medium heat in a large soup pot. Add the chopped onion, carrot and celery and cook until tender, about 5 minutes. Add garlic, cumin, oregano, red pepper flakes (if using), salt* and black pepper to the pot. Stir and let cook another 3-5 minutes, until the mixture is well combined and very fragrant. Meanwhile, rinse the lentils until the water runs clear and pick out any debris that may be in the lentils. Add the bay leaf, stock and water to the pot and bring to a full boil; add the lentils and reduce the heat to medium low. Add the tomatoes and onion half**, then simmer for one hour before serving (see below). Remove and discard the onion half and bay leaf before serving.

If waiting longer than one hour to serve, leave the soup pot on the oven but turn the burner to the lowest setting. You can leave it on the stove for 2-4 hours.

Optional: Add a handful of chopped greens, like spinach or kale, to piping hot soup a few minutes before serving for even more nutrients and fiber.

*The amount of salt you need will depend on what type of stock you use. Start with one teaspoon and add more to taste if desired.

**Adding the onion half to the simmering soup will add a lot of flavor without adding the texture of tons of chopped onion in your soup. You can also chop the entire onion and add it if you really love onions, or just peel and half the onion and leave both haves in to simmer and discard them if you don't care at all for the texture of onions.

Very Quick Pickles

2010-09-15T10:00:00.001-06:00

Quick pickles are just that, pickles that are made very quickly. They're not only quick, they're super easy to make. Once you learn this method, you'll never buy store-bought pickles again!

Quick pickles make a great snack, and will impress your friends at Summer BBQs and other parties. For those that indulge in cocktails, homemade quick-pickled asparagus is especially delicious in a Bloody Mary drink :)

Quick Pickles
Prep Time: 5 min
Total Time: 25 min
Makes about 40 pickle slices

Ingredients:

1 cup distilled white vinegar
2 tsp sea salt
1 clove cracked garlic, peel removed
2-3 tablespoons fresh chopped dill, or 1-2 tsp dried dill
1 pinch cracked black pepper
½ tsp agave nectar, honey or white sugar
8 kirby cucumbers (aka pickling cucumbers), cut into 1-inch slices on an angle

Recipe
Add vinegar, sugar, salt, and garlic to a small sauce pan and heat over medium high heat. Cook until it begins to simmer and salt and sugar dissolves, about 4 minutes. Toss the dill, pepper and sliced cucumbers together in a glass bowl and pour in the simmering liquid; toss to evenly coat. Chill in the refrigerator at least 20 minutes before serving. Toss the container every five minutes or so for the first 20 minutes to keep the cucumbers coated in the brine.

Your Quick Pickles will keep in the refrigerator for up to two weeks in an air-tight glass container. I think they are the best after one day, but can be enjoyed as soon as 20 minutes after making.

Second use:
Save and use your pickling brine for other recipes.

Mix equal parts brine with olive oil and whisk together for a yummy dill salad dressing. Use on a salad or pour over cooked, chopped red potatoes for a dairy-free potato salad.
Add 1-2 tbsp brine + chopped celery and chopped red onion to albacore tuna to make a dairy free tuna salad.

Variations:

Add a pinch or two of whole mustard seed to the cucumber and dill mixture.
Add a pinch or two of crushed red pepper flakes to the cucumber and dill mixture for spicy pickles.
Any veggies can be pickled - or quick pickled - add in jalapenos, sliced onions, or asparagus.
Any cucumbers will do, but the little kirby pickling ones are the crunchiest and retain the most color. Look for other cucumbers with thin skin and that aren't coated with wax. Persian cucumbers also work well.
Use 2tbsp of sugar in this recipe to make sweet pickles.

Chopped Power Salad

2010-09-11T11:31:00.002-06:00

Packed with flavor, texture, and nutrients, this salad is the perfect go-to meal and is sooo delicious. It's a complete meal in itself and contains tons of vegetarian protein, good fats and healthy carbohydrates to keep your energy up through the day. The chopped texture is a variation of the typical salad and makes it more fun and easier to eat. Enjoy!

Chopped Power Salad
Prep Time: 10 min
Total Time: 10 min
Serves 4-6

Ingredients:

2 heads leaf lettuce, cleaned and chopped into small pieces
1 can garbanzo beans (aka chickpeas), drained and rinsed
5 artichoke hearts packed in water, rinsed, dried and quartered
5 scallions (aka green onions) - root end removed, white part + 4 inches green part finely chopped
1 avocado, medium diced
1 large or 2 small tomatoes, seeded and diced
2 celery stalks, diced
3 tbsp good quality blue cheese crumbles
2 tbsp raw, hulled sunflower seeds

Dressing

1 1/2 tbsp extra virgin olive oil
1 1/2 tbsp red wine vinegar
1 tsp raw honey or raw agave nectar
1/2 tsp sea salt
Pinch of black pepper

Recipe
Combine dressing ingredients in a large salad bowl and whisk together. Add salad ingredients and toss to coat.

The goal is to have all of the ingredients be about the same size, about 1/2 inch cubes. Also, give the lettuce a good chop - salad is always easier to each with chopped lettuce. I even chop my ready-to-go organic mixed greens that come in the big containers.

Make once, eat 2 or 3 times.
The recipe above is an extra large batch that I make for lunch and eat later in the day for a snack or dinner, then again for lunch the next day. If eating more than 4 hours later, make the dressing on the side and only dress what you eat as you go.

Omit the blue cheese crumbles to make this salad vegan.

Spinach and Tomato Baked Shells

2010-09-07T12:14:00.001-06:00

This dish is a great way to use up your fresh herbs and tomatoes as the summer months wind down. It's loaded with nutrients and great for entertaining, or just an evening in. Enjoy!

Spinach and Tomato Baked Shells
Prep Time: 20 min
Total Time: 1 hour
Serves 4-6

Ingredients:

1 16oz package of whole grain pasta shells (or any short-cut pasta)
3lbs fresh tomatoes, cored and quartered
1 large carrot, peeled and quartered
3 cloves garlic
1 handful fresh basil leaves (about 8-10 leaves)
2 tsp fresh oregano leaves
2 cups grated mozzarella
2 cups chopped, fresh spinach
3 tbsp grated Parmigiano Reggiano
1 tsp salt
1/2 tsp pepper

Recipe:
Preheat oven to 350º. Cook pasta in salted water according to package directions for 1/2 the cooking time (i.e. if the package says 9 minutes, cook the pasta only 4-5 minutes). The pasta will continue to cook in the oven with the water from the tomatoes.

While pasta is cooking, pulse the garlic and carrot in the blender or food processor. Add the tomatoes, basil, oregano, salt and pepper and blend until a smooth/slightly chunky texture is achieved. Drain the pasta well, add back to the pot and combine with tomato sauce, chopped spinach, and 1 1/2 cup mozzarella. Pour pasta into a 9x13 baking dish, top with remaining mozzarella and Parmesan. Bake for 30-40 minutes, until pasta is fully cooked and the top is a light golden brown.

Making Sense Of Organic Food Labeling

2010-08-24T10:06:00.000-06:00

Making sense of organic food labeling can be a challenge. And the truth is that many consumers don't understand the significance of the USDA Organic label. The good news is that since October 2002, the following guidelines were established by the United States Department of Agriculture’s (USDA) National Organic Program (NOP) to assure consumers know the exact organic content of the food they buy.

"100% Organic" - Foods bearing this label are made with 100% organic ingredients and may display the USDA Organic seal.
"Organic" - These products contain at least 95–99% organic ingredients by weight. The remaining ingredients are not available organically but have been approved by the NOP. These products may display the USDA Organic seal.

Organic meat, poultry, eggs and dairy that display the USDA Organic seal come from animals that are not given any antibiotics or growth hormones.
"Made With Organic Ingredients" - Food packaging that reads “Made With Organic Ingredients” must contain 70–94% organic ingredients. These products can not bear the USDA Organic seal; instead, they may list up to three ingredients on the front of the packaging.

Products with less than 70% organic ingredients may only list organic ingredients on the information panel of the packaging. These products can not bear the USDA Organic seal.

Image from USDA.gov

Keep in mind that not all producers go through the rigorous process of becoming certified organic - especially smaller farming operations - as it can be quite costly and time consuming (the reason why organic food tends to cost more than its conventional counterpart).

Many growers and food producers voluntarily adhere to organic farming practices and will gladly share their growing practices with consumers. When shopping at local grocers and farmers’ markets, don’t hesitate to ask the vendors how your food was grown. Also noteworthy - if a producer is in fact Certified Organic by the USDA, the use of the USDA Organic label is voluntary.

Is organic really better for you? There's much debate on the topic, but consider what your organic food DOESN'T contain - like pesticides, growth hormones and antibiotics - as opposed to whether or not it contains more nutrients. The organic-is-better-for-you debate is for another blog post, another day :)

Other food labeling terms include:

"Natural" - The term natural is not regulated by the USDA and can be used on any food item, "natural" or not.

"Free Range" - This term implies that the animals the food comes from are raised in an open-air or free-roaming environment for "an undetermined period each day." The USDA defines "free-range" for poultry only - not eggs - meaning the term free-range on eggs and non-poultry meat is not regulated.

"Grass-fed" - The American Grassfed Association (AGA) defines grass-fed cattle, bison, goats, and sheep as those that have consumed nothing but their mother's milk and fresh grass or grass-type hay ALL of their lives. Pigs and poultry are considered grass-fed if they have been fed grass as a large part of their diet. The USDA has set a marketing claim standard for the term Grass-fed, but there is not a label or certification associated to it.

"Marine Stewardship Council" - The Marine Stewardship Council is a non-government organization that aims to promote sustainable fishing practices and provides standards and methodologies to "ensure that the catch of marine resources are at a level compatible with long-term sustainable yield, while maintaining the marine environment's bio-diversity, productivity, and ecological processes."

Crunchy Apple and Jicama Slaw

2010-08-17T18:50:00.000-06:00

Crispy, crunchy, savory and slightly sweet - this salad is my new obsession. It's full of flavor, a cinch to throw together, and packs some serious antioxidant punch. It's also completely raw, allowing the maximum amount of nutrients to stay in the food - and in your body.

Even better, it's balanced with protein from the nuts and seeds, healthy fat from the oil, and good carbs and fiber from the veggies to round out a complete meal.

Jicama (also called a Mexican turnip) is a root vegetable that's sort of a cross between an apple and a potato. It's neutral flavor and crispy texture are perfect for salads of all sorts; it's also great with hummus and other spreads. It contains tons of vitamin C, B vitamins, and a special kind of fiber called inulin. Inulin is a prebiotic, a fiber that creates an optimal environment for probiotics (i.e. all that good bacteria in your belly) to thrive.

Bonus: The acid in the lime juice pulls color from the red cabbage, the apple and the jicama slurp up the color (and flavors), and voila! A pink salad! Great for kids that like fun, colored food… no artificial color necessary :-)

Crunchy Apple and Jicama Slaw
Prep Time: 10 min
Total Time: 20 minutes
Serves 2-4

Ingredients:

½ head of red cabbage, shredded (about 4 cups shredded)
1 medium jicama, peeled and julienned (about 2 cups julienned)
1 fuji apple, julienned (skin on, about 1 cup julienned)
3 scallions, white and 2 inches of the green, finely chopped
¼ cup raw, hulled sunflower seeds
¼ cup raw, sliced almonds
Juice of one lime (about 1½ tbsp)
2 tbsp flaxseed or macadamia nut oil
½ tsp sea salt

Recipe:
Combine all ingredients in a large bowl, chill at least 10 minutes in the refrigerator to allow all of the flavors to combine.

Store in the refrigerator covered, up to 3 days.

Prepare once, eat 2 or 3 times: I make a large batch of this salad to eat for meals and snacks during the following few days.

Tips:

The scallions can easily be left out if you don't care for onion flavor, or substituted with 3 tbsp finely chopped red onion for a bolder flavor.
I prefer the taste and texture of a fuji apple here, but any kind can be substituted.
Green cabbage tastes great in this salad too, just won't turn it pink.

Fresh Summer Gazpacho

2010-08-12T18:06:00.000-06:00

Gazpacho is the perfect summer soup. Served cold and easy to make, it’s also a nutritional powerhouse. It contains loads of lycopene, vitamin A, vitamin C and other antioxidants to keep you looking and feeling your best, and lots of fiber to help keep your belly flat.

There are tons of variations of gazpacho made around the world, below is my favorite way to make it with a few variations to try. Enjoy!

Fresh Summer Gazpacho
Prep Time: 15 min
Total Time: 3+ hours (to chill)
Serves 2-4

Ingredients:

1 cucumber, unpeeled and cut into ½ inch thick slices
5-6 Roma tomatoes, quartered
1 red bell pepper, seeded and chopped into large pieces
2 shallots, peeled
1 garlic clove, peeled
1½ tbsp red wine vinegar
Juice of 1 lemon
1 tbsp raw honey or raw agave nectar
1 + ½ tsp sea salt
½ tsp black pepper
½ jalapeno, seeded (for heat, optional)
1 avocado, peeled and sliced for garnish (optional)
3 tbsp chopped flat-leaf parsley for garnish (optional)

Recipe:
Mince the garlic and shallots in the food processor (about 20 seconds). Add the rest of the ingredients (expect the avocado and parsley) to the food processor, reserving 1/3 of the cucumber, ½ tsp salt and the olive oil. Turn on the food processor and drizzle in the olive oil, processing until the desired texture is achieved (about 20 seconds for chunky and 1 minute for smooth). Add the remaining ½ tsp salt if needed. Chop and reserve the remaining cucumber for garnish. Chill covered in the refrigerator at least three hours, but preferably eight. Eat within 24 hours.

Serve in soup bowls and garnish with the reserved chopped cucumber, avocado, and chopped parsley. Add whole black beans or organic hemp seeds (for protein) to make this a complete meal.

Spanish Variation:
Add 1-2 cups dried artisan bread (ciabatta or a baguette work perfectly) to the food processor with the rest of the ingredients. Start with 1 cup, and add from there if desired. You may need to add ½ cup purified water or tomato juice to thin out the soup a little. (Use dried bread, not croutons. Dry out the bread in the oven at 250° for 45 minutes or leave it out on the counter overnight). Don’t use fresh bread; you’ll end up with a gooey, doughy mess.

Mexican Variation:
Add ½ tsp cumin to the food processor with the rest of the ingredients. Garnish with fresh cilantro, crème fresh (or sour cream) and/or tortilla chips.

Tips:

1lb. of any tomatoes work in this recipe, I prefer the (Roma) plum variety here, but any will work.
½ cup of any kind of chopped onion can be substituted for the shallots. Shallots have a milder flavor than most onions, are available in almost all produce departments, and work really well in this dish.
Same goes for the vinegar, I prefer red wine vinegar here, but any will do.
The avocado is also yummy blended into the soup, it will just change the color, flavor and texture a little.
You can make this soup in a standard blender as well, just press the garlic and finely mince the shallots by hand, and add them with the rest of the ingredients to blend.

The basic recipe is gluten-free and low-glycemic. The Mexican variation is gluten-free, and is low glycemic without the tortilla chips.

Squeaky Clean Food with "Eat Cleaner"

2010-08-10T10:32:00.000-06:00

I recently had the pleasure of being introduced to Mareya Ibrahim, Founder of EAT CLEANER™ brand food wash and wipes.

I've always wondered how clean my food really is after a quick rinse, so I was thrilled to introduced to Mareya and her products.

EAT CLEANER is the only all-natural, tasteless and odorless food wash + wipes for produce, seafood and poultry that is lab proven to remove over 99.9+% of Salmonella and E.coli from the surface of food. Additionally, EAT CLEANER helps inhibit food browning while prolonging the shelf life of fresh produce, saving consumers money.

EAT CLEANER products use Kosher certified and organic ingredients, won the Disney iParenting Award 2010 for best new product and are even being used in the Food Network kitchens. Mareya's father, Dr. Shawki Ibrahim, Colorado State University Emeritus Professor and Ph.D. in Environmental Science, M.A. in Agriculture, is the formulator of the product line.

Even better, these products are AFFORDABLE. You can find them online at EatCleaner.com and at major retailers including Ralphs, Stater Bros, Whole Foods and Wegman’s.

To celebrate WholeEatingBlog.com approaching 2,000 Facebook Fans (YAY!), EAT CLEANER is offering Whole Eating Blog readers and fans FREE SHIPPING for 3 days only! Use code "WHOLE EATING2010" at checkout when shopping at EatCleaner.com.

Whole Eating Blog Recommends:

The Eat Cleaner Starter Kit: BONUS! With magazine Offer
$19.99

It's time to turn over a new leaf. Get your food squeaky clean, resulting in a healthier, better tasting dish. With the Eat Cleaner Sampler Kit, you'll get the following:

A bottle of Fruit + Vegetable Wash

Two packs of 6-Ct. Wipes in a reusable pouch

1 box of 30-Ct. wipes in a refill tray

BONUS OFFER: RECEIVE A ONE-YEAR SUBSCRIPTION TO MARTHA STEWART'S EVERYDAY FOOD MAGAZINE WITH THIS OFFER

The EAT CLEANER Fresh Kitchen Kit: With magazine Offer
$69.99

What do you get the person who has everything? Everything you need to keep a Clean Kitchen, bundled in our EAT CLEANER Organic Cotton Tote bag for easy eco-gifting. (Save $8.50 on bundle). Includes:

BPA-free salad spinner + scrub brush

4 oz. Fruit + Vegetable Wash Concentrate

Fruit + Vegetable Wash Spray - 2 bottles. Remove wax, pesticide residue and contaminants while prolonging shelf life

Seafood + Poultry Wash Spray - 2 bottles. Clean your food and help prevent cross contamination by cleaning surfaces

Fruit + Vegetable Wipes - 2 packs Individually wrapped, 6-Ct. Pouch. Perfect for healthy snacking on-the-go

Fruit + Vegetable Wipes - 1 Canister, 40 Ct. Use them to clean everything that touches your food, including utensils, countertops and cutting surfaces

BONUS OFFER: RECEIVE A ONE-YEAR SUBSCRIPTION TO MARTHA STEWART'S EVERYDAY FOOD MAGAZINE WITH THIS OFFER

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What EAT CLEANER did you purchase with this promotion? Share the love and let other WholeEatingBlog.com fans know!

Stocking Your Spice Cabinet

2010-08-09T08:01:00.001-06:00

Spices - variations of dried herbs, seeds, fruits, vegetables, roots, barks - are essential to a Whole Kitchen.

They add flavor without adding fat and calories, change a recipe into an entirely different dish, and provide an array of nutrients for improved health. Having them on-hand will allow you to quickly prepare your favorite whole recipes.

Read the ingredients of your spices, look for items without added preservatives (e.g. the spice(s) should be the only ingredient).

I suggest buying spices from a local spice shop as they will be freshly ground and available at surprisingly great prices. Save your glass spice jars and take them in to be refilled at a discount. I shop at The Savory Spice Shop in Denver.

Pay attention to expiration dates on spices, once expired, they loose flavor and nutrients.

Below is a list of what I always have on hand in my spice cabinet.

The Basics:

Sea Salt (contains more minerals and less preservatives than regular table salt)
Garlic Salt
Dried Basil
Dried Oregano
Cumin (Ground and Seeds)
Cayenne Pepper
Sweet Paprika
Crushed Red Pepper Flakes
Course Black Pepper
Granulated White Onion
Cinnamon
Turmeric
Ginger

Blends:
(Shop around to find your favorite brand/combination)

Chili Powder (contrary to popular belief, all chili powders are different)
Thai Curry
Indian Curry
Poultry/Fish Rub (I love Pearl St. Plank Rub from Savory Spice)

There are so many blends out there, experiment with creating your own, asking friends for their suggestions, and talking to your local spice shop expert.

Even More:

Crushed Aleppo Peppers (my absolute favorite on pizza and pasta)
Smoked Sweet Paprika
Dried Dill
Mustard Seed
Coriander Seed
Fennel Seed
White Pepper
Maple Sugar Flakes

P.S. A few people have asked what the difference is between spices and herbs. They are both very similar, the differences are that herbs are fresh, not dried, and spices can come from herbs, seeds, fruits, vegetables, roots, barks, etc.

What's your favorite spice to cook with? What is your favorite local spice shop? Use the comments link below to let Whole Eating Readers know!

Classic White Bean Hummus

2010-08-02T08:00:00.002-06:00

Versatile, simple, delicious and healthy. Everyone loves hummus and it's so easy to make!

There are tons of variations of this dish; below is a very basic recipe with ideas for changing up the flavors and ingredients. Using smooth, creamy cannellini white beans gives a twist on the classic garbonzo bean (chickpea) recipe.

Hummus is high in fiber and healthy fats, and also provides a high quality of calcium, zinc, magnesium, iron and folate. Tahini paste (ground sesame seeds) gives it its rich texture and flavor, adds loads of nutrients, and when combined with beans, makes a complete protein. Enjoy!

Classic White Bean Hummus
Prep Time: 10 min
Total Time: 10 min
Serves 4-6

Basic Ingredients

2 15oz cans cannellini (or garbonzo) beans, drained and rinsed well
1 large clove garlic, peeled
2 tbsp tahini paste
2 tbsp fresh lemon juice
⅓ cup extra virgin olive oil
1 tsp sea salt

Recipe
Mince the garlic by adding it to the food processor by itself and letting it run about 30 seconds. Add the beans, tahini paste, lemon juice and salt to the food processor and pulse until well combined, about 10 pulses. Turn the food processor on and stream in the olive oil; process until smooth. If needed, add cold water 1 tsp at a time and process until the desired texture is achieved.

Store in an airtight glass container in the refrigerator up to 3 days.

Additions (choose one):

½ cup roasted red peppers
⅓ cup fresh basil
1 tbsp finely chopped fresh rosemary
1 tsp cumin + 1 pinch crushed red pepper
⅓ cup chopped fresh olives
6 roasted and peeled garlic cloves
2-3 extra raw garlic cloves, peeled

Garnish ideas:

sweet paprika for color + chopped italian parsley (pictured here)
feta cheese + chopped fresh basil
chopped kalamata olives + feta cheese
diced roma tomatoes + diced cucumber

Serve with:

baby carrots
celery stalks
jicama slices (my favorite!)
sliced cucumbers
whole wheat pita slices
whole grain baguette
As a spread on sandwiches

Served with raw veggies, this hummus is low-glycemic, vegan, and gluten-free.

Lemony Summer Pesto

2010-07-30T08:04:00.027-06:00

This Italian classic is surprisingly easy to make and is packed with antioxidants. The added lemon makes the rest of the ingredients pop and adds a bright, refreshing flavor to basil.

This recipe can be made to taste - add more or less or any ingredients to your liking. Enjoy!

Lemony Summer Pesto
Prep Time: 15 min
Total Time: 15 min
Serves 4-6

Ingredients:

2 cups whole fresh basil leaves (lightly packed)
1/3 cup whole raw pine nuts
1 large garlic clove, peeled
3 tbsp freshly grated Parmesan cheese
1 tsp zest plus juice of 1 lemon
1/4 cup extra virgin olive oil
1/2 tsp sea salt
1/4 tsp coarse black pepper

Recipe:
Toast the pine nuts in a small saute pan over medium-low heat for about 5 minutes until fragrant. Let cool completely before adding to the food processor. While the pine nuts toast, place garlic clove in food processor and pulse about 10 times until it's finely chopped. Add the cooled pine nuts and rest of the ingredients except the olive oil to the food processor and pulse until all of the ingredients are finely chopped and incorporated (about 10-15 pulses). Turn the food processor on and stream in the olive oil, blending until smooth (about 1 minute total).

Serve on 100% whole grain crackers, bread or pasta. It's also delicious on fresh tomatoes, tomato and mozzarella salad, or added to marinara sauce.

Tips:

Watch the pine nuts closely, they'll burn quickly as they contain a lot of (healthy) fat.
Using 1 cup of fresh Italian flat-leaf parsley and 1 cup fresh basil will give a very similar pesto if basil is difficult to find or not in season.
Substituting walnuts for pine nuts also tastes great.
Use an organic lemon an wash it really well before you zest it.
Store in an airtight glass container in the refrigerator up to 3 days.

The "Dirty Dozen" and "Clean 15"

2010-07-26T08:02:00.002-06:00

Ever wonder if pesticides really stay in and on your fresh produce? And, how hard are they to wash away?

The "Dirty Dozen" are the top 12 foods that had the most pesticide contamination AFTER they had been power-washed by the USDA.

The Dirty Dozen

Celery
Peaches
Strawberries
Apples
Domestic blueberries
Nectarines
Sweet bell peppers
Spinach, kale and collard greens
Cherries
Potatoes
Imported grapes
Lettuce

Not all non-organic fruits and vegetables have a super high pesticide levels. Some produce has a strong outer layer that provides some defense against pesticide contamination. Keep in mind that although some pesticides are found on the surface of foods, other pesticides may be taken up through the roots and into the plant and cannot be removed.

All organic is best, but buy the foods listed above in the organic section first if you are on a budget. The "Clean 15" had the least amount of pesticides so buy conventional when necessary.

The Clean 15

Onions
Avocados
Sweet corn
Pineapples
Mango
Sweet peas
Asparagus
Kiwi fruit
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet potatoes
Sweet onions

Make sure to wash all fruits and veggies, organic or not, to remove bacteria, dirt and other contaminants.

White Summer Sangria

2010-07-23T18:16:00.000-06:00

Sangria is great year-round, but it's especially delicious on a hot summer night. The fruit infuses into the drink making crisp and refreshing... not to mention good for you.

This light cocktail is a hit at summer parties and is also easy enough to make any night of the week. I suggest a double batch if friends are coming over, it goes quick!

White Summer Sangria
Prep Time: 10 min
Total Time: 10 min
Serves 4-6

Ingredients:

1 chilled bottle of good white wine (We prefer Sauvignon Blanc or Pinot Grigio)
16 ounces sparkling water (or club soda)
1 large green apple, cored and chopped into small pieces
1 orange, peeled and sliced thin
1 nectarine, pitted and chopped
2 tbsp agave nectar (or raw honey)
Juice of 1 lemon
Juice of 1 lime
4-6 fresh mint sprigs (optional)

Recipe:
Add all of the ingredients to a large pitcher. Chill for at least 15 minutes but up to 2 hours in the refrigerator. If storing longer than 2 hours, cover the pitcher with plastic wrap and use within 24 hours.

Garnish with fresh mint or citrus wedges.

Tips:

Try to avoid putting ice in your sangria so it's not watered down. Use chilled wine and fruit, and keep in the refrigerator until serving.
Add 6 oz of good vodka for an extra strong version :)

Easy Homemade Marinara Sauce

2010-07-21T15:06:00.002-06:00

Easy, fresh and much more cost effective than store-bought organic pasta sauce. The basic version is delicious, and you can add additional herbs and spices to make it your favorite go-to pasta sauce.

Easy Homemade Marinara Sauce
Prep Time: 15 min
Total Time: 1 hour 15 min
Serves 4

Ingredients for basic marinara:

3 tbsp extra-virgin olive oil
1 small white or yellow onion, finely chopped
1-2 garlic cloves, finely chopped or pressed
1 carrot, peeled and shredded or finely chopped
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1 32-ounce can organic crushed tomatoes
1 dried bay leaf

Additions:

½ tsp crushed red pepper flakes
1 tbsp dried basil
2-3 tbsp fresh chopped basil
1/2 tbsp dried oregano
1-2 tbsp fresh chopped oregano

Recipe:

Heat the oil over medium heat in a large pot. Add the onions and sauté until they are translucent, about 7-10 minutes. Add the carrot, garlic, crushed red pepper (if using), salt and black pepper. Sauté until all the vegetables are soft, about 10 more minutes. Add the tomatoes, bay leaf, (and additional herbs if using), and simmer uncovered over low heat until the sauce thickens, about 1 hour. Remove and discard the bay leaf. Add more salt and pepper to taste.

Toss with sautéed veggies and whole grain spaghetti, penne or any other pasta of your choice.

Tips:

1 tbsp of agave nectar or honey can be used in place of the carrot. A fresh carrot is better :)
Use 1 32-ounce can of tomato sauce instead of crushed tomatoes for a smoother sauce.
Let cool and store in airtight glass containers for up to 2 days in the refrigerator or 3 months in the freezer. Let defrost 1 day in the refrigerator when thawing. You can also place the sealed glass container in a bowl of warm water to defrost. Avoid the microwave as it zapps all of the nutrients.