Summer in a Glass

I spent the morning with my good friend and fellow small business owner Nicole of Radford Design Inc. She has been an amazing mentor in starting up my business and today we were working on my website (coming soon - be excited, be very excited). After our work session we took a power walk through the neighborhood and caught up on the happenings of each other's lives while simultaneously solving the world's problems. When I got home I was extremely parched and craving a light and refreshing drink. Of course a smoothie is all that could possibly quench this thirst, so I quickly scanned the contents of our freezer and my newest creation was born. I call it 'Summer in a Glass.'  Although Jon's first reaction was 'it tastes healthy,' he assured me that he meant that in the most sincere way possible and it was really good too.

Watermelon Basil Smoothie

2 cups watermelon (frozen)
1/2 cucumber
handful of basil
1 cup water (or more, to desired consistency)
4 coconut milk ice cubes (see below for details)
2 frozen figs
1 Tbs chia seeds





Often times when a recipe (such as this one) calls for less than one full can of coconut milk, the remaining milk will sit in my fridge and go unused. What a waste of creamy potential, but no more! I thankfully was recently introduced to coconut milk ice cubes. You simply pour the remaining milk into ice cube trays, freeze and then safely store them in a container or plastic bag in your freezer. They make an amazing, creamy addition to any smoothie.

Sauteed Greens - a Simple and Healthy Recipe

I recently went to a book club for the book 'To Kill a Mockingbird.' We each had to bring a dish with a southern theme. I immediately volunteered to bring greens, but after talking with a friend who makes southern greens regularly, I knew I'd have to put my own healthy spin on it instead of doing the traditional pork fat version. I searched through my files and dug up a recipe I had found a while ago but had not had the opportunity to make yet. It called for one large bunch of greens (chard, kale, spinach, etc). I cheated a little and bought a bag of pre-cut mixed greens from Trader Joe's. The dish was very tasty, very quick and a big hit at the book club. I encourage you to try this dish with any greens you have on hand or that are on sale at the grocery store (or even better, whichever greens are in season at your local farmer's market).

Quick Cooked Greens (from Edible Perspective)

• 1 large bunch fresh, sturdy greens (or cheat like I did and buy a bag from the grocery store)
• 2t tamari or soy sauce
• 1/2T rice vinegar
• 1/2T coconut oil
• 4oz mushrooms + 1t coconut oil (optional)

Wash the greens, pat to dry, tear the greens away from the stem, and give a coarse chop.  If you don’t pat them dry, they will become soggy when cooked.  

1. If cooking mushrooms, wash, pat dry, and chop however you like.  Heat a large skillet over medium heat with 1t coconut oil.  Once hot, place the mushrooms in the pan.  Stir frequently and cook for 4-6 minutes until just softening and starting to brown.  Remove from the pan and set aside.
2. In a large skillet over medium heat, heat 1/2T coconut oil in the pan.
3. Once hot, add the greens and cook for 4-6min, stirring frequently.  It’s really up to you how cooked you want the greens. 
4. After they are cooked to your liking, add in the tamari [or soy], rice vinegar, and mushrooms [if using].
5. Stir for 20-30sec until well combined.

notes: You can definitely chop up the stems and eat them too.  I would cook those in the pan first, for 4-6min and then add the greens.

Ch Ch Ch Chia

Picture from nuts.com, a great place to buy chia seeds

Do you remember chia pets? Although the chia seeds that I eat on a daily basis (and you should too!) are related to the chia sprouts used in those iconic 80's toys, don't let that scare you off. Chia seeds are an incredible addition to any healthy diet.

Chia seeds have numerous health benefits. They are an excellent source of Omega-3, which is the fat that protects against inflammation and heart disease. They are actually a better source of Omega-3 fats than salmon! They can also aid in weight loss. The seeds absorb up to 10 times their weight in water, helping you to feel full sooner and longer. Chia seeds are an excellent source of fiber and protein, are high in anti-oxidants, and have been linked to a reduction in blood pressure. They also help stabilize your blood sugar by slowing down how fast our bodies convert carbs into simple sugars. In addition to all of these benefits, chia seeds are great for athletes because they help hydrate the body.

Chia seeds can be used in a variety of ways:

• When chia seeds are mixed with water, they form a gel that can be used as a binding agent in baking. 1/4 cup of chia gel (1 part chia seed, 3 parts water mixed together and allowed to sit for 15 minutes) can act as an egg substitute. 
• I like to put chia seeds in my smoothies, to reap the health benefits and also to thicken my smoothie. I add chia seeds 1 tablespoon at a time, blending between each addition, until I reach my desired consistency. 
• You can buy chia flour and use it in breads and other baked goods. It is a 1 to 1 replacement for wheat flour. 
• In Mexico they soak chia seeds in fruit juice and make "Chia frescas." You can also make chia puddings or chia fluff (recipes below).
• You can sprinkle chia seeds in yogurt or oatmeal
• All of the doctors in the integrative practice I go to add chia seeds to their water and drink them. I have done this before and while it isn't an unpleasant way to ingest chia seeds, I love them in so many other ways - I have no problem getting them into my daily routine. 

Here are a few of my favorite chia seed recipes:

Strawberry Chia Fluff (picture and adapted recipe from The Balanced Platter)

2/3 cup (160 ml) full-fat coconut milk (the kind in the can)
2 cups (480 ml) sliced fresh or frozen strawberries
2 Tbsp (30 ml) whole chia seeds*
1/4 tsp pure almond extract (optional)
1 tsp (5 ml) pure vanilla extract
1 Tbsp (15 ml) freshly squeezed lemon juice
I think it is good with no sweetener, but if you want it sweeter to satisfy a sweet craving, you can add one of the following: 
15-25 drops plain or vanilla stevia, to taste
1 Tbs honey or maple syrup

Place all ingredients in a high-powered blender (such as a VitaMix) and blend until perfectly smooth.  Pour into glasses and refrigerate until cold, 1-2 hours (or just eat it right away if you can’t wait–thinner, but still good). Makes 3-4 servings.
*NOTE: If you don’t have a high-powered blender, you can still make this, but grind the chia seeds first in a coffee grinder until they form a fine powder; pour the powder into the blender along with the other ingredients. You could also skip the grinding - the consistency will be more like a tapioca pudding.

Chocolate Chia Pudding(picture and recipe from Hell Yeah its Vegan)

1/4 cup chia seeds
3/4 cup almond milk (can use regular milk or any milk substitute)
2 Tbs cocoa powder
1 tsp maple syrup
1/2 tsp vanilla

Put all ingredients into a covered container, mix and refrigerate for at least 30 minutes. You can add in more almond milk if it is too thick for your liking.  You can also blend it if you want a smooth consistency. Top with fruit, nuts, or granola if so inclined.

Pesto Sauce and a Refreshing Pudding

Between my CSA (which you can read about here) and the thriving basil plant on my back deck (proving that I have a shot at my dream of being a successful gardener one day), basil season is in full swing. This week I have found myself with a considerable amount of fresh basil that needs to be used soon. So I gathered together all of my basil and set out making two very different dishes. First up, a pesto sauce. I put together my own recipe that I thought turned out quite tasty.

Fresh Basil Pesto
2 cups basil
1/2 cup olive oil
2 garlic cloves
1 tbs lemon juice
1/3 cup sun dried tomatoes (packed in olive oil)
1/4 cup pine nuts
salt and pepper to taste

Put all ingredients into a food processor or blender and blend until you reach your desired consistency.

I like to use my pesto sauce in all different ways: dip for veggies, in a pasta, as salad dressing, or as a spread on a sandwich. Tonight I am planning on using the pesto sauce tossed with arugula and a black bean burger perched on top.

After making all of the pesto sauce I found myself slightly hungry and in need of something light and refreshing. I had just a handful of basil leftover so my mind started spinning about how I could use it and fulfill my craving. I threw some things I had on hand together and was quite pleased with what emerged. It was not really a smoothie; more like a pudding. Exactly what I needed to get me through this hot summer afternoon.

Basil and Pear Avocado Pudding
1 pear
1/2 avocado
4-5 basil leaves
1 tbs chia seeds
2 frozen figs (or a banana)
1/4 cucumber
1/4 cup water

Combine all ingredients in the blender and blend until smooth.



What is your favorite basil recipe? 

Spotlight On: Kale

Kale is a green, leafy vegetable in the cabbage family. It is loaded with calcium, iron, and vitamins A, C and K. There are many different varieties of kale including curly, lacinato (pictured),  tuscan, and red russian.

Kale is king in the health community. This is because bite by bite it has the #1 ability among all vegetables to fight cell-damaging free radicals. The dictionary defines a free radical as: "An atom or group of atoms that has at least one unpaired electron and is therefore unstable and highly reactive. In animal tissues, free radicals can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases." Antioxidants neutralize free radicals by donating one of their own electrons, thus stopping the damaging atom in its tracks. 

Now that the science portion of this post is over, let's get down to why I love kale. Kale is very versatile; I can use it in smoothies, juices, salads and whole grain dishes. Below are a few of my favorite recipes:

Green Lemonade Juice

1 head romaine lettuce or celery or 1 cucumber

5 to 6 stalks kale (any type)

1 to 2 apples (as needed for sweetness-- organic Fuji is recomended)

1 whole organic lemon (you don't have to peel it) or lemon juice (I buy bottles from Costco)

1 to 2 tablespoons fresh ginger (optional)
Makes 1 serving

Marinated Kale Salad
1 large bunch kale greens
1/2 cup olive oil
2 cloves garlic, finely diced
1/2 cup vinegar (I prefer apple cider or balsamic but you can also use white wine or rice vinegar)
3 tablespoons soy sauce
1/8 teaspoon cayenne pepper

Makes 2 servings

Slice the greens in thin strips and place them in a bowl. Cover the greens with the marinade and allow to sit for a minimum of two hours or preferably overnight.

Banana Kale Smoothie

2-3 kale leaves

1 banana (frozen is best)

1-2 Tbs almond butter or peanut butter

1 cup almond milk

Handful of ice cubes if the banana is not frozen

Extras (not necessary but will enhance the healthy factor):

1 Tbs hemp seeds

1 Tbs ground flaxseeds

1 Tbs chia seeds

Makes 1 large serving

Kale Chips

1 head of kale

2 Tbs Olive Oil

sprinkling of sea salt

Preheat the oven to 275 degrees F. Remove the ribs from the kale and cut or tear into bite size pieces. Toss with the olive oil and sea salt and lay in a single layer on a parchment paper lined baking sheet. Bake until crisp, turning halfway through, about 20 minutes total. 

What is your favorite way to eat kale? 

Feeling a Little Dandy?

I cherish my morning coffee. Its not that I really need the caffeine, most nights I get my fair share of sleep, but there is something about the morning ritual that I just love. More often than not my coffee cup is empty before I am ready for it to be.

There is great debate in the health community about whether coffee's benefits outweigh its drawbacks, and I waiver myself on if I should be drinking it or not. Regardless, I do know that reaching for a second cup is not a habit I want to get into.

This is a big reason why I love Dandy Blend. It is an instant herbal beverage consisting of extracts of roasted barley, rye, chicory root, dandelion root and beetroot. It is an excellent way to quench my desire as it has a similar taste and texture of real coffee. It has a less bitter taste than coffee, but all of the complexity. It is 100% caffeine free, alkaline, contains 50 trace minerals, is gluten-free, low-calorie, and has many health benefits. Dandelion root is one of the top herbs in Chinese medicine and promotes liver detoxification. And who couldn't use that? 


I often put my coconut creamer into my dandy tea, but I also like it plain. In addition to drinking it warm, I have put it into smoothies and blended it with ice and almond milk for a frappuccino like drink. If you are trying to wean yourself off coffee, it works well to make a half coffee/half dandy blend drink. 


Dandy Blend is not available everywhere so I encourage you to check here to find the location closest to you where you can purchase it. I promise you won't regret it. Happy sipping!

Breakfast for a Little Champ

Wednesday mornings are sports day at Jane's school. They play really hard outside for 3 hours so I wanted to make sure I sent her off with a belly full of nutrients. Lucky for me she asked for a chocolate smoothie this morning. Smoothies are by far the best way I have found to get all different kinds of nutrients in, plus they are easy to digest so all of her energy can go into her play instead of digesting her meal.

Today's smoothie consisted of spinach, banana, strawberries, cashew butter, cocoa powder, hemp seeds (great for protein and healthy fats) and date paste (you could substitute maple syrup, dates, honey, stevia, or any other sweetener you have on hand).

The measurements do not have to be exact but I used about a cup of strawberries and spinach and 1 Tbs each of the hemp seeds, cashed butter, date paste and unsweetened cocoa powder. I threw all of these ingredients along with 1 cup of almond milk into my blender and it was ready to be sucked down by a very excited little girl. 

She loves being a part of the smoothie making process

Spotlight On: Quinoa

picture by Andrew Scrivani for The New York Times

Quinoa (pronounced keen-wah) is a high protein, gluten-free, grain like crop that is light and fluffy when cooked. It is highly nutritious, containing all 9 essential amino acids and many antioxidant, anti-inflammatory phytonutrients. Quinoa is a good source of manganese, tryptophan, magnesium, phosphorus, fiber, folate and copper. 

Although quinoa is an edible seed in the same family as beets, spinach and swiss chard, it is eaten like cereal grains (rice, barley, wheat, and rye).  Therefore it is often referred to as a "pseudograin".  This crop originates from South America and they have been eating it since approximately 3000 BC. Quinoa has recently become a common food in America and can be found at most grocery stores, including Trader Joe's, Whole Foods, Meijer and even Costco. There are many varieties of quinoa and it comes in several different colors including white, black and red.

At my house we often cook a big pot of quinoa over the weekend and have it throughout the week in various dishes. You can use it as a breakfast cereal, add it into smoothies or salads, eat it with roasted vegetables, or use it in veggie burgers.  Below are a few of our (many) favorite quinoa recipes.

Refreshing Quinoa Salad (adapted from Vegetarian Times)

• 1 ½ cups quinoa
• ½ cup pine nuts (can substitute any nut you have on hand)
• 1 cucumber, peeled and finely diced (2½ cups)
• 3 Roma tomatoes, seeded and finely diced (¾ cup)
• ½ small red onion, finely chopped (½ cup)
• ½ cup chopped fresh parsley
• ¼ cup olive oil
• 3 Tbs. lemon juice
• 2 tsp. grated lemon zest
• salt and pepper to taste

1. Rinse quinoa in a fine-meshed colander. Bring 2 quarts salted water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 12 to 14 minutes, or 
until quinoa is tender and small “tails” bloom from grains.
2. Preheat oven to 400°F. Spread pine nuts on baking sheet, and toast 3 to 4 minutes, or until lightly browned. Cool, then transfer to large serving bowl.
3. Drain quinoa, and rinse under cold running water. Drain again. Add quinoa to pine nuts, and 
stir in cucumber, tomatoes, onion, and parsley. Fold in oil, lemon juice, and lemon zest.

Vanilla Quinoa Pudding
Quinoa in this application results in a cross between rice pudding and tapioca, with more protein than either.

• 3 cups almond milk (or your milk of choice)
• 1 vanilla bean (split, or 1 tablespoon of vanilla extract)
• 1/4 cup maple syrup
• pinch of salt
• 1 cup quinoa

Rinse quinoa. Mix milk, vanilla, maple syrup and salt in a saucepan and set on simmer. Add quinoa and cook for 30 minutes, stirring frequently (but not constantly).Once thickened, remove from heat and allow to cool. Serve warm, or refrigerate. Top with all kinds of delicious tidbits; berries, dried fruit, nuts, cinnamon, etc.

Links to more recipes:
Quinoa and Black Beans
Quinoa Stuffed Peppers
Black Bean Quinoa Burger
Grilled Veggie Quinoa Salad
Quinoa Veggie Burger

Green Pancakes

                                                     (Pancakes with kale)

My 3 year old daughter does not crave vegetables like I had hoped. I fed her so well from the very start: introducing her to every vegetable I could get my hands on and severely limiting her sugar intake. I read that you set their taste buds between the age of 1 and 2, so one would think with this kind of discipline (and effort), she would be the perfect little eater - begging for more greens at every meal and requesting sweet peppers for dessert. This is not even close to the reality that I live. Most meals I have to threaten, bribe, or withhold the "good food" to get a small portion of vegetables into her.

I have, however, found a few ways to get veggies in without a fight. Green smoothies are a key way for everyone to get more greens in their diet, especially kids. Another way I have found is to make one of her favorite foods "more fun" by using veggies to turn it a different color.  Pancakes are an easy food to do this with. If she wants them green I use spinach or kale, if she wants orange I use carrots, and if she wants pink I use beets.

I have a high speed blender so I can throw the veggies in raw and they blend into the mix pretty easily. If you don't have a blender that can do this, you can steam them and then use a regular blender, a mixer or a food processor. 


I usually use the Trader Joe's Multi-Grain Pancake mix. It has relatively few ingredients and I can identify and pronounce each one, which is always a plus. It calls for eggs, milk (I use almond milk) and oil. I put all of these ingredients into the blender along with the vegetable of choice, blend them and then cook as directed on the stove top.

I have also found that she is more likely to eat a food if she has helped prepare it.

In addition to pancakes, I have used this method with eggs, pasta and pizza sauce, muffins, and even brownies.  Get creative and see what you can pull off. The kids (or husbands) don't have to know......

Grilling - Not Just for Meats Anymore

One of my favorite things to make in the summer is grilled veggies. Ideally each week I spend an hour prepping and grilling as many vegetables as I can get my hands on and then I use them in various dishes throughout the week. You can eat them over a salad, with a hummus or bean dip, put them over rice or quinoa with a yummy sauce, make a pita sandwich or wrap, use them in pasta - the options are endless.

First cut the vegetables into whatever size and shape you prefer, then put them in a plastic bag or bowl and toss them with olive oil, balsamic vinegar, salt, pepper and any of your favorite herbs (basil, cilantro, thyme, parsley). Let them marinate in the fridge for 20 minutes to an hour and then grill them. I use various methods for grilling as well. Sometimes I cut them into strips (sweet potatoes, squash or eggplant work well this way) and I put them directly onto the grill. Sometimes I use a grill basket and sometimes I wrap them in tin foil and throw that on the grill. Grilling times vary from 10 minutes (5 minutes each side for the veggies directly on the grill) to 45 minutes. The great thing is that you really can't go wrong. I love to mix it up and have some veggies be crunchy and some soft.

(eggplant and sweet potatoes directly on the grill)

My favorite veggies to grill include mushrooms, squash, peppers, onions, fennel, brussel sprouts, beets, cauliflower, eggplant, asparagus, and broccoli.

(veggies that were grilled on a grill pan)

One of my favorite sauces to go with the veggies is:

Miso Tahini Dressing

Ingredients

• 1/4 cup tahini
• 1 Tbs miso (can substitute soy sauce)
• 1 Tbs lemon juice
• 1/4 cup or more warm water
• cracked pepper

In a small bowl or lidded jar combine all ingredients except the water and mix into a smooth paste. Add the water gradually, stirring frequently, until you reached your desired consistency.
This is also a great dressing for salads. The dressing thickens as it sits so you will probably need to add a little water as it ages to thin it out. 

A favorite dip:

White Bean Dip

Ingredients

• 1 (15-ounce) can cannellini beans, drained and rinsed
• 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 1/3 cup olive oil, plus 4 tablespoons
• 1/4 cup (loosely packed) fresh Italian parsley leaves (optional)
• Salt (to taste)
• Freshly ground black pepper
• 1 teaspoon dried oregano (optional)

Put all ingredients into a food processor and mix until smooth. Use as a raw veggie dip, with pitas or on top of grilled veggies. You can also use this in sandwiches or wraps.

What is your favorite vegetable to grill?

2 Energizing Green Smoothies

A good friend of mine moved this weekend. I knew she had a busy day ahead of her, but we really wanted to connect at some point so we met first thing in the morning and went on a walk. I wanted her to get a healthy, energizing start to the day so I made 2 different smoothies and let her pick which one she wanted.

My go to breakfast is a green smoothie - I love them because they are packed with nutrients and its a great way to ensure you get more greens into your diet. Not to mention they taste great and start your day off on a healthy note. I don't know about you, but when I start my day off with a heavy, not so healthy breakfast, I tend to make poor food choices the rest of the day.

To learn more about why I love green smoothies and how I got started on them, read a guest blog I did here.

Raspberry Banana Green Smoothie
1/2 - 1 cup greens (spinach/kale/collard greens/etc - if you are just starting out on green smoothies, start with less greens and more fruit and gradually start adding more greens)
1 - cup berries (I used golden raspberries, red raspberries and blackberries I got from the farmer's market yesterday)
1 banana
1 tbs chia seeds (or flax seeds)
1 tbs coconut butter (optional)
2 tbs hemp seeds (for added protein, you could also use a protein powder or a handful of nuts or a scoop of almond butter)
1 cup water or almond milk
handful of ice cubes

Chocolate Banana Green Smoothie (per Jane's request)

1/2 - 1 cup greens (spinach/kale/collard greens/etc - if you are just starting out on green smoothies, start with less greens and more fruit and gradually start adding more greens)
1 banana
1-2 tbs unsweetened cocao powder (per preference)
1 tbs chia seeds (or flax seeds)
2 tbs hemp seeds (for added protein, you could also use a protein powder or a handful of nuts or a spoonful of almond butter)
1 cup water or almond milk
handful of ice cubes

Put all ingredients into a blender and blend well. I have a high speed blender but there are plenty of blenders that will work. Test yours out and see how long it takes to get a smooth consistency.