Let’s face it, we all indulged a little (or A LOT) over the holidays… and loved every second.  You probably got right back on track and started the new year with a clean slate and a clean diet, right?  Well, the fact is, not all of us are that disciplined and that’s okay!  It’s all about balance and making one change (or two) at a time, one day at a time.  Here’s an easy to prepare salad that’s slam-packed with nutrients AND flavor!  It’s easy on the eyes, too.  Not a bad combo.

Note: If you despise Kale (gasp!), as many people do, this dressing can be used on any type of lettuce.  Additionally, the salad seasonings can be changed to your liking.  What I’m trying to tell you is: this salad is not just ONE salad.  It’s as many salads as you can dream up.  Give it a try!  Oh, and if you’ve never tried Kale, you’re disqualified from the despising Kale category.  Please try it!

Dressing:

1 avocado
1/4 cup olive oil
1-2 TBSP lemon juice (start with 1 and add to taste)
1/2 tsp each of:
onion powder
cumin
chili powder
garlic powder (or 1 garlic clove)
sea salt
(add olive oil as needed to reach desired consistency)

*Blend all ingredients together and toss with salad of choice.  I make one large salad and the dressing sets wonderfully with the other ingredients as it waits patiently in the refrigerator to be devoured.

The kale salad I love includes the following:

any kind of kale (dinosaur is my favorite)
red bell pepper
cucumber
red (purple) cabbage
sunflower seeds
I enjoy a sweet element in this salad so I have added raisins OR thinly sliced apple

One last thing before I go…

First and foremost, I must apologize for my absence.  It’s been quite a while since I’ve posted any new recipe ideas.  I do believe, however, that I have a pretty good excuse.  For those of you who have not heard, my husband and I are expecting our first baby!  We are completely overjoyed, of course, and I am adjusting to daily changes in my body.  The first few months left me zero desire to step foot in my kitchen to eat anything worthy of sharing and much less, cook anything. 

Now, it seems, I have entered a new phase and I feel fantastic.  I find myself craving lots of green shakes and other nutritious foods.  As you can imagine, this makes me very happy.  There is nothing I want more than a healthy, happy baby.  So, I am doing my part to ensure that I am giving our precious little one everything it needs. 

This week, I was very interested in Kale.  Raw kale.  Many people, including myself, typically enjoy Kale cooked a little.  Well, not this week.  I decided to try something I haven’t tried before.  It turned out to be quite pleasant and the nutritional benefits (tons of iron) cannot be beat.  You can add anything you want to this salad; I left it pretty simple.  Feel free to experiment and add a little sweetness if you’d like.  Next time I might add raisins or berries. 

WHAT YOU’LL NEED:

• 1 bunch of kale (any kind), washed and chopped
• 2 TBS extra virgin olive oil
• juice of 1/4 or 1/2 lime (depending of the tartness level you prefer)
• sea salt (or garlic salt) to taste
• sprinkle of sesame seeds and/or berries

HOW IT’S DONE:

• Mix all ingredients together in a large bowl, stirring well to combine flavors.
• Allow to sit in the fridge for at least 20 minutes.  This softens the kale just a bit.

Happy New Year everyone!  I’ve been away with my hubby relaxing, enjoying family, and getting geared up for 2011.  It’s going to be an amazing year of increased health & happiness! 

Perhaps some of you have a New Year’s resolution to make healthier choices for your daily meals.  If that is the case, the transition can be key to making lasting choices.  For some, they have no problem going cold turkey and saying bye-bye to their all-time favorites <junk> foods.  For others, the transition from bad food to better food to best is really critical to making life-long changes.  That is why I’m here.  The recipes I present are extreme to some, but are transitional to others.  It all depends on what phase of the health journey you are on.  My goal is to inspire you to try different foods or new ways to prepare the foods you already enjoy, and to show you how truly easy (and delicious) making healthy meals can be. 

Along with the holidays come very busy schedules.  I’m sure you all understand and relate.  It’s times like these when I start looking for something that won’t take too much time to prepare, but still keeps me interested and excited to stay on track and not grab the first (and fastest) food that I crave.  These potato wedges are quick & easy for a snacker like me.  If you enjoy salty snacks like french fries or chips, this is a better alternative for you.  They can be seasoned many different ways, too.  Of course, you don’t want to eat these with your evening meal.  It’s best to have them for lunch along with your veggies or protein.  

We’re all on this journey together!  Never feel defeated if you “slip up” and enjoy the holidays (or the weekends) a little too much!    It’s a new year, but it’s also a new day.  Every day is a new day, a clean slate.  It’s never too late to make changes.  Make one change, one step at a time.  AND be sure to appreciate the progress you’ve already made! 

INGREDIENTS:

• 6-8 red skin potatoes, washed and sliced into wedges (leaving skins on)
• 1 TBS coconut oil OR grapeseed oil
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/2 tsp paprika

*Other seasoning ideas: garlic salt, cumin, ground red pepper (for spice), greek seasoning, etc.

1. Preheat the oven to 425*.
2. Toss the wedges with all seasonings and arrange in a single layer on a foil-lined baking sheet.
3. Bake for 35-45 minutes or until potatoes are crisp.

P.S. The dip in the photo is just plain Greek yogurt (fage’ brand) with fresh chive, garlic, sea salt and a little lemon juice.

There is something so comforting about a biscuit, isn’t there?  It’s the perfect side to any vegetable plate, soup or salad.  I have never — NEVER– made biscuits from scratch before, so you can believe me when I say these are super easy to make.  I had these prepped in five minutes & completely finished in 25.  Not only are they easy and tasty, but they are extremely versatile.  I got the basic recipe from a wonderful book called Baby Cakes, then made them my own with the herbs and seasonings I enjoy.   The first time I made them, I used cinnamon and agave nectar for a sweet version.  You can prepare them any way you like your biscuits. 

Please note that Spelt is not gluten-free.  So, if you are avoiding gluten at all, you might try a different flour.  Next time I make them, I’ll try brown rice flour.  I hope these find a place on your table, perhaps even as you gather with your family to break bread this Thursday!

HAPPY THANKSGIVING EVERYBODY!

INGREDIENTS for basic spelt biscuit:
Makes 8 or 9 biscuits

• 2 cups organic spelt flour (plus more for dusting)
• 1 TBS baking powder
• 1 tsp garlic salt or plain sea salt
• 1/3 cup coconut oil, melted (don’t worry, these don’t tast like coconut when they are done)
• 3/4 cup hot water

For cheddar & chive biscuits ADD the following:

• 1 clove garlic, pressed
• 1/2 cup raw cheddar cheese, freshly grated
• 1  TBS chives, diced

1. Preheat the oven to 375* & line a baking sheet with parchment paper.
2. Whisk together flour, baking powder, salt, & pressed garlic.
3. Pour the oil & hot water in the dry mixture and mix with a rubber spatula until dough is formed.
4. Dust the counter with spelt flour and place the dough on the counter.
5. Add the chives & cheddar a little at a time until all is incorporated.  Gently folding as you add. 
6. Gently pat dough until 1-inch thick.  Using a 3-inch cookie cutter, cut out biscuits and arrange on baking sheet.
7. Brush each with oil and sprinkle with salt.
8. Bake for 8-10 minutes.
9. Allow to cool for 5 minutes on the sheet.

OK, trust me on this one.  If you are one of those people who gag when you even hear the words Brussels Sprouts, I hope you will give this version a try.  Perhaps you’ve never even tasted a Brussels Sprout.  Well, this is the perfect introduction.  Personally, I have always loved the tiny cabbages.  I grew up eating them simply boiled in salt water.  More recently, I’ve explored more ”sophisticated” preparations (roasted, sauteed), but this, my new venture — caramelized — is my new number one.  

Brussels Sprouts prepared the most traditional way, boiled or steamed, tend to taste more bitter, which I happen to enjoy.  However, when caramelized and drizzled with lemon juice, the natural and subtle sweetness of the sprout takes center stage and creates an entirely new vegetable.  I really hope you’ll try it and love it as much as we do. 

Tip: You can steam the sprouts ahead of time and stick them in the fridge until you’re ready to cook them.  That cuts down on prep time significantly when dinner time rolls around. 

INGREDIENTS:

• 2 lbs fresh Brussels sprouts (washed & stems trimmed)
• 1-2 TBS coconut oil
• sea salt
• 1 lemon, halved

1. Steam or boil sprouts in water until fork tender, 5-7 minutes
2. Remove from heat and allow to cool for a couple of minutes.
3. Heat coconut oil over medium-high heat in large skillet (start with 1 TBS and add as needed).
4. While oil is heating cut each sprout in half, lengthwise.
5. Place sprouts in oil, cut side down for 4-5 minutes, allowing them to brown evenly. (keep your eye on the heat so they don’t burn)
6. When they’ve browned, flip each one and let the other side get color (2-3 minutes)
7. Remove from heat, sprinkle with salt and squeeze lemon juice all over.  Toss together.

NOTE: If you allow them to sit for a few minutes after you’ve salted and juiced them, the flavors marry deliciously and they become sweeter!

‘Tis the season for barbecues and all its delicious accompaniments.  I love the smell of the grill on a hot Sunday afternoon when the burgers are browning and the veggies are roasting.  Almost as much as (possibly even more than) I enjoy the main dish that was charred by fire, I look forward to the side dishes of salads, both potato and green,  baked beans,  and grilled veggies.  We’ve been putting our grill to use quite a bit lately.  Last weekend we had grass-fed bison burgers.  Today we had the more traditional beef burgers (grass-fed, of course).  You get a glimpse of those (bun-less) in the photo above.    Man, were they good!  The tangy coleslaw was a cool, crisp complement to the juicy burgers.  It’s good on its own, too.  I hope you find room for it in your summer menu. 

Ingredients:

• 1/2 head green cabbage, finely shredded
• 1/4-1/2 cup thinly sliced red onion (about 1/4 of an onion)
• 3-4 carrots, grated
• 1/4 cup wine vinegar
• 1 Tbs raw honey
• 2 Tbs mustard (Dijon or plain)
• 2 Tbs vegenaise
• 1/8 tsp each of sea salt, black pepper, ground red pepper

1. Combine first 3 ingredients in a large bowl.
2. Combine remaining ingredients in a separate small bowl and whisk together.
3. Pour the liquid into the cabbage mixture and stir together.
4. Cover and allow to chill for about 20 minutes. (the longer it chills, the better it will be)

This beautiful & crunchy salad was inspired by Ms. Ramona Smith who works with us at YFCC.  She told me what she had made for herself and I came home and ran with it.  This recipe is not for everyone, specifically if you are on the Healing Diet, unless you prepare it without the pasta.  Please stick to the guidelines to which you have been prescribed.  I am here simply to offer healthy alternatives and not to say these recipes are suitable for everyone.  This little salad is a great side at a barbecue or as a meal on it’s own.  I hope you like it!

Ingredients:

• 2 cups rice pasta (or any favorite pasta will do)
• 1 bag frozen, shelled edamame beans
• 1/2 red bell pepper, chopped
• 1/4 purple onion, diced
• 1/2 bunch fresh broccoli florets
• 4-5 celery sticks, sliced
• 1/4 cup vegenaise
• 1 tbsp mustard (I used spicy, of course)
• salt & pepper to taste

1.  Prepare the pasta (al dente).  Drain and allow to cool.
2.  Cook edamame in boiling water until tender, approximately 10 minutes. Allow to cool.
3.  Add all ingredients in a bowl and stir together well. 

It’s best when chilled.  Of course, I had my first bowl immediately at room temperature and it was great, too.

I’ve mentioned before how much I love snacks.  French Fries are probably one of my greatest weaknesses.  Of course, it’s a rare occasion these days that I indulge in such a deep-fried dish.  My dad suggested I try making this healthier version and posting it if it worked out, so I did just that.  I decided to bake them rather than fry, so they weren’t crispy like traditional french fries, but they were the perfect salty and sweet snack I needed.  Next time, I plan to fry them in coconut oil, so I’ll update the post at that time.  Today, I was pressed for time, so this was the fastest way I could come up with.  These fries are a great side dish to just about anything, but we ate them all by themselves as a pre-lunch snack.  I hope you enjoy them.

Ingredients:

• 2 sweet potatoes or yams, peeled and sliced
• coconut oil
• sea salt

Preheat oven to 400 degrees.  Slice the peeled potatoes into french fry strips.  Massage the strips with coconut oil.  Bake for 15-20 minutes.  Flip the fries with a spatula and sprinkle with sea salt.  Turn the oven down to 350 degrees and bake for 10-15 more minutes or until tender and slightly crisp.  Allow to cool for a couple of minutes and enjoy with your favorite dip or ketchup.

I’m a grazer, so I’m always on the hunt for healthy, easy, quick bites.  Hummus is at the top of my list.  I used to make the traditional hummus with garbanzo beans {and still do on occasion}, but lately I’ve been using edamame instead.  The two beans taste identical in this dish, but the nutritional value increases when you use the green soybean.  In case you aren’t familiar with edamame, I’ll give you the highlights.  These beans are packed with fiber and protein and carry 10% of the daily value of vitamins C & A.  They are also quite high in iron.  There are several ways to eat edamame.  In the pod, steamed and seasoned with salt and pepper; or out of the pod, steamed and mixed with other veggies.  For me, they have become the go-to bean for hummus dip.  I prepare this hummus exactly the way I prepare it when using garbanzo beans.  So, if you already have a hummus recipe you love, simply substitute the garbanzo/chick peas for edamame beans.  This is how I make mine.

Ingredients:

• 1 bag frozen organic edamame, not in the pod
• 2-3 cloves garlic
• Juice of 1 lemon
• 1/4 cup olive or grapeseed oil **optional**
• 1 tablespoon tahini
• sea salt to taste
• paprika as garnish

1. Boil the beans in water until tender; drain & save 1/2 cup of the water. **If you don’t want to use olive oil, use this water instead.**
2. Add all ingredients except paprika to food processor and process until you reach desired consistancy. Sprinkle with paprika.
3. If your hummus is dry, add the saved water a little at a time.

These measurements are approximate.  I always add a little more seasoning here and there.  I usually will add ground cayenne pepper to give it a little spice.  It’s delicious with any raw, crunchy vegetable, Mary’s Gone Crackers, or as a spread on your favorite wrap.

On a gorgeous Spring day there is something so satisfying about eating a snack consisting of cool dip with just a little crunch on the side.  It’s even better enjoyed outdoors!  This simple dip hits the spot for me.  It’s a variation of guacamole and can be prepared many different ways.  Fresh veggies would be a tasty accompaniment, but I reached for Mary’s Gone Crackers instead.  This is the latest version of my cool dip.  The jalapeno offers a nice kick of heat while the zucchini cools it down.

Ingredients:

2 avocados
1 small zucchini (skin on)
2 cloves garlic
1/4 of a fresh jalapeno (seeds included)
1/2 of a lime, juiced
1/2-1 tsp sea salt
1/4 cup fresh cilantro, chopped
1/4 tsp chili powder* (optional)

Mix all ingredients together in a food processor until you reach your desired consistency.  The longer you process, the smoother it will be.