Do You Grill Your Guac?

There is a certain kind of excitement that comes with getting something new, whether it be a new pair of shoes, new gadget (like an iPad) or even a new favorite show on TV.  For me, the excitement over our new Big Green Egg (BGE) grill is motivating me to put close to anything I can “over the coals”. I’ll save the long explanation of the Big Green Egg, but let’s just say it’s the most amazing grill we’ve ever owned - long cook times, fantastic flavor for everything we’ve cooked, and easy to use. 

This BGE enthusiasm led me to experiment with making guacamole recently.  Avocadoes are quite possibly my most favorite food and avocado season is upon us! I love a delicious, fresh guacamole, but to add an authentically roasted flavor to it seemed like a perfect way to up the guac game. 

I prepped (aka: washed, sliced and lightly brushed with coconut oil) my organic ingredients: red onion, red pepper, Serrano chili, heirloom tomatoes, limes and avocadoes (pitted, with skin on). Then placed them face down on the grill over medium heat and cooked each until they were just starting to char and blister.  As they finished cooking, I took them off to cool.  Once they were done, I scooped out the avocado, chopped the peppers and onions and combined everything except the limes in a bowl and mashed until they came together in perfect union.  I added fresh crushed garlic, sea salt and squeezed one lime at a time until the flavor was just right.  It was a perfect compliment to our turkey burgers and doubled as a tasty dip for the grilled sweet potato fries.  A 100% cooked outdoors meal - - tastes great and keeps the heat out of the kitchen! 

You could easily adapt this concept and grill your mango salsa or grill tomatoes and bread for a twist on the traditional Italian tomato-bread salad.  How will you up your grilling game this summer?  Share your inspiration in the comments below. We’d love to hear from you!

*note: Grilling slightly changes the texture of avocadoes.  If that does not appeal to you, then grill all the ingredients except the avocado and then add them to a bowl with (un-grilled) avocado and mash together for a still-delicious guacamole.

Berry Important News

Spring. Strawberries. Bright, plump, red. Sweet and juicy. Laden with pesticides. Move over apples, strawberries have stolen your spot as number one on the top of EWG’s dirty dozen list. 

What am I talking about?  Since 2004, the Environmental Working Group has been ranking pesticide contamination on 48 popular fruits and vegetables from over 35,000 samples tested by the US Department of Agriculture and the Food and Drug Administration.   They call it the EWG’s Shopper’s Guide to Pesticides in Produce, or as it’s more commonly known: "The Dirty Dozen and Clean 15”  lists. This is the go-to guide for how to prioritize your dollars on organic produce if you cannot afford to buy (or don't always have access to) organic produce all the time.  While there are several repeat offenders each year (apples, zucchini, strawberries, tomatoes and grapes), apples have been taking home the top prize until this year's list was released and strawberries came out on top.

(Want to know more? Read all about it here)

That's all fine and good, but how does this strawberry news affect you as a consumer? This is your cue to make sure the strawberries you eat are certified organic. Bonus if they come from local farmers. And with strawberries just coming into peak season, this is the time to indulge.  If you want to really stock up, then purchase a flat of strawberries, wash, trim and slice some for immediate eating and then prep the extras for later with my berry preservation method: 

Wash, dry and cut strawberries into slices or small pieces.  Spread them out onto a cookie sheet and place in your freezer until they are frozen.  Once frozen, scoop them up into a zip top plastic bag and store in your freezer for later use.  They are great added to smoothies, stirred into hot oatmeal or tossed into salad. This works great with blueberries and raspberries, too.

Strawberries are worth the extra cost of going organic and not just to avoid pesticides. They offer a great dose of nutrition! They offer plenty of vitamin C, fiber, they support heart health and are full of antioxidants and anti-inflammatory properties.

The possibilities of what to do with strawberries are (almost) endless.  How about a strawberry-cucumber smoothie? Or a chia seed pudding?  You can add them to your overnight oats, infuse your water with a few fresh sliced berries or even try them with my pesto chicken salad recipe.

So make the most of strawberry season – buy organic – and enjoy every sweet bite!

What’s your favorite way to eat strawberries?

A Bowl Full of Spring

While the calendar may say spring has arrived, for many of you the weather outside says otherwise. Do not let that discourage you from enjoying the 'other' things spring has to offer. The gifts of spring go beyond sunny days and cherry blossoms starting to bloom.  Your produce department – or your favorite Farmer’s Market – should be filling up with an abundance of spring’s best gifts: strawberries, sugar snap peas, arugula, sprouts, asparagus, artichokes, radishes, avocados and more.  These produce stars are not just beautiful to look at, they taste great, too.

Picking produce at its peak freshness and eating it right away is the key to maximum flavor and nutrients.  Combining spring’s bounty into a salad is a simple, easy way to enjoy them. One of my favorites is my Grow in Wellness Spring Salad, where I simply toss my favorite spring offerings with mixed greens and a homemade balsamic dressing. {recipe here}

Want a few more options? The no-recipe method is one way to go; simply chop your favorite produce and toss with a tangy vinaigrette. You can even make a warm, roasted vegetable salad and toss with a lemony, tahini dressing for something a little less ordinary.  And if a more formal recipe is your style, then here are a few from some of my favorite websites:

Spring Salad with Pumpkin Seed Brittle

Sugar Snap Pea Salad

Warm Spring Salad

What is your favorite way to eat the freshest veggies and fruits of the season? Grow in Wellness would love to hear from you! 

“Spring is nature’s way of saying ‘let’s party!’” – Robin Williams

Summertime Staple

Temperatures are heating up, long summer days are here, weekends at the beach and backyard barbecues are on the calendar. These things all point to summer, but for me, watermelons are a sure sign summer has arrived.  This large gourd of a fruit, that some say moonlights as a vegetable, might be mostly water, but that doesn’t mean it lacks nutritional value.   This red, juicy fruit is more than a juicy side dish or source for seed spitting contests at summer barbeques. It’s a great hydrator and full of heart healthy vitamins, too.

The nutrient profile of watermelon shows you’ll get vitamins A and C, potassium, magnesium and even a bit of calcium in a one cup serving of whole fruit (not juiced), all without a lot of sugar or calories.  What a great way to hydrate on a hot summer day or after a tough workout!

A big red, juicy wedge of chilled watermelon is always delicious, but if you want to branch out and see what other personalities this fruit has, try one of these recipes:

·      Watermelon Pops -   place cut wedges of watermelon on popsicle sticks and top with fresh squeezed lime, a drizzle of honey and a pinch of sea salt

·      Watermelon Cooler (with or without alcohol)   

·      Watermelon Sorbet   

·      Watermelon Goat Cheese Salad  

Need a little help choosing your melon?

The best tasting watermelons are those that are in season - summer and early fall -  because they need heat to fully ripen. Look for one that has a smooth rind with a creamy yellow spot where it sat on the ground to ripen. A white spot means it hasn’t fully ripened. Store in a cool spot and once cut, keep in the refrigerator for up to four days.

Watermelon and summer, a great combo! Make sure your summer doesn’t pass without these two meeting up. 

Source:  http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2

The Salad Trap

When you hear or think the word diet, does the idea of eating salad soon follow? It is a common scenario to link the two together, but not always the best decision for health or weight loss. Whether you are seeking a healthier way of eating or want to lose a few pounds, and think salads are the way to go, be careful not to fall into "the salad trap". Many salads contain nearly a day’s worth of calories and are full of unhealthy fats and high sodium counts.

Salads are a great way to get your daily dose of greens and veggies, but not all salads are created equal.  Here’s a quick breakdown of some of the worst salad traps. 

California Pizza Kitchen Waldorf Salad has 1370 calories and 28 g. of saturated fat

Cheesecake Factory Caesar w/ Chicken has 1,510 calories.

Red Robin Crispy Chicken Tender salad has 1450 calories and 96 gr. fat

Applebee’s Oriental Chicken Salad 1380 cal. 99 gr. fat

Yard House BBQ Chicken Salad – 1580 cal.

Baja Fresh Tostada salad – 1120 calories

Wedge Salad  - one of the biggest charades in the salad world. This salad might not have as many calories as the others, but it is nutrient deficient. There is nothing healthy about its ingredients (iceberg lettuce, bacon, blue cheese). It will fill you up with ingredients that don’t do much but curb hunger. 

Deconstructing Ingredients

Here are some of the biggest offenders and healthier alternatives:

Salad dressing is a main killer of a potentially healthy salad.  If it’s creamy, it’s probably not healthy and if it’s fat-free, then it’s loaded with sugar. Even pre-made vinaigrettes have a lot of added sugar (and that means more calories).

·      At home make your own vinaigrette (recipe link) or when eating out, ask for olive oil and vinegar to dress your own.

Salad bars and restaurant salads have a ton of unhealthy ingredients and many have a high sodium content.

·      Select items that are fresh cut and nutrient dense (broccoli, carrot) vs. coming from a can (corn, mandarin oranges). And don’t overfill your plate.

Iceberg lettuce – A "no nutritional value" super cheap lettuce. 

·      Replace with dark green lettuces, spinach or chopped kale (or a mix of those).

Candied nuts – These add sugar and calories.

·      Replace with plain toasted nuts and only use a tablespoon size.

Dried and canned fruit – highly processed and high in sugar.

·      Instead seek out fresh fruit like berries, apples, pears, or pomegranate seeds.

Croutons, fried tortilla strips, fried onions – Having something crunchy in a salad is a requirement for some, but these come with unwanted fats and deficient calories.

·      Get your crunch from things like carrots, jicama, celery or plain toasted nuts and roasted chickpeas.

Cheddar cheese- Cheese in general adds unhealthy fat and a lot of unneeded calories to salads.

·      Leave it off completely. If your will-power is weak, then skip the cheddar and Monterey jack and instead choose cheese from goat’s milk (goat cheese) or sheep’s milk (manchego, feta).  Fresh mozzarella is a good swap, too, just remember to keep portions small (1-2 oz) for any cheese you choose.

Unhealthy proteins - crispy chicken, mayo-laden tuna, chicken or egg salad, salami and bacon all really bring down what could be an otherwise healthy salad. 

·      Choose grilled chicken or salmon for a protein, or keep it vegetarian with black beans, lentils or organic edamame.

Portion size!  Many salads contain nearly a day’s worth of calories and portion size is one of the  contributors.  Ask for a side portion, split with someone else or only eat half.

Other healthy options to add to any salad:  fresh, steamed or roasted vegetables; quinoa, avocado, chickpeas and beets (not from a can!).

Going out to eat? Almost every major restaurant has their menu with nutritional facts available online. Do some homework on your favorites and “know before you go”.  Ask your server about ingredients and don’t be shy to ask for substitutions or omissions.

Eating at home? Make the most of each season by choosing the freshest produce and combine it into a salad with homemade vinaigrette.

Rule of thumb for any salad: lots of dark leafy greens, pile on the veggies, limit the 'extras' and choose dressings carefully. The photo above is a great healthy option :)

Here’s a simple salad recipe to share that incorporates a little red, white and blue for 4th of July…

Fill a bowl with organic spinach and romaine lettuce. Add roasted asparagus, cooked quinoa, avocado, toasted slivered almonds, fresh sliced strawberries, fresh blueberries and some crumbled goat cheese. Toss with a homemade balsamic vinaigrette. Yum!

Salads are a great way to be creative! What will your next salad creation look like?

Quinoa for Spring... Bring it on!

Need a new fresh way to incorporate quinoa into your day? Here’s a new recipe for reinventing the quinoa salad with some of spring’s tasty offerings.

Strawberry Sugar Snap Quinoa Salad

This salad is packed with nutrients and flavor!

Strawberry season is in full swing and there is nothing quite as mouth watering as fresh, juicy (organic) strawberries. A great source vitamin C, they do not ripen after being picked, so choose fragrant, bright red berries when you are at the store and eat them within a few days.  They add just the right amount of sweetness to this salad.

Sugar snap peas are also in season and bring their own dose of vitamin C along with vitamin A and some iron.  They taste good raw or lightly steamed and add a nice bunch of crunch to the mix.

Quinoa is its own powerhouse, a seed that acts like a grain and is considered a complete protein.  It is gluten-free and gives you fiber, magnesium, folate and iron. It is flavorless and can be eaten warm or cold, as breakfast or as a main course. It cooks quickly, so it’s easy to prepare. It’s even better for you when you sprout it. 

Pumpkin seeds give us a healthy dose of zinc, magnesium and plant based omega-3’s. Toast them in a low-heat oven to preserve vital nutrients. 

Combine these ingredients with some herbed goat cheese and a tangy dressing and you’ve got a great salad that works as a main dish when served on a bed of greens or as an easy, make-ahead side for dinner. Great for a pot luck, too!

Nutrient Notes:

Manganese - Plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.

Magnesium is important for every organ in the body -- especially the heart, muscles, and kidneys.

Zinc helps heal wounds and plays an important role in the immune system, reproduction, growth, taste, vision, and smell, blood clotting, and proper insulin and thyroid function.  

*sources: www.umm.edu; www.whfoods.com;

March Meal of the Month

March brings spring and that means lots of great produce is coming our way.  St. Patrick’s Day might be behind us, but it has inspired me to come up with a menu for this month that celebrates green and spring! Gluten free and meat free, this simple March Meal is light and flavorful.

Gluten Free Pesto Pasta with Oven Roasted Shrimp – The combination of shrimp and pesto always tastes good and by roasting the shrimp in the oven with a little garlic, you’ll be adding just enough extra yum to make this pasta dish a hit. My choice for the pasta is Tinkyada brand brown rice spirals, which is a great shape for the pesto to cling to in all the nooks and crannies.  Toss with this homemade pesto sauce.  Top your pasta with the oven-roasted shrimp and fresh grated parmesan.  My version (photo) uses "zoodles" (noodles made from zucchini with this nifty gadget) in place of pasta. 

Note:  if you’re in a hurry you can try Pasta Perfetto or Cibo Naturals brand pre-made pesto in the refrigerated fresh pasta section of your store.  If you choose a different brand, read the ingredients list before buying! Avoid those with whey protein isolate and soybean oil.

Herb Focaccia – Here is where I take a shortcut.  I buy a fresh baked focaccia loaf from the bakery department and then heat it in the oven. I serve plain, but offer a ‘dipping’ sauce of olive oil and Italian herbs on a small plate.  If you are gluten free, try Canyon Bakehouse’s Rosemary and Thyme Focaccia (usually in the freezer section of your store).

Snap Pea Spring Salad – spring means fresh sugar snap peas and these crunchy peas are great tossed into a salad with a bright tasting lemon dressing.  Simply add 1 ½ cups of fresh, cut up sugar snap peas to spinach, toasted slivered almonds and chopped cucumber. Toss with a dressing made of olive oil, fresh lemon juice, dash of Dijon, salt and pepper. If you want a more formal snap pea recipe, check out this version by Bon Appetit.

More spring veggies to keep an eye out for include artichokes, asparagus, broccoli and green beans. What are your favorite greens for spring?

New for 2015!

One recurring request I’ve had is to post more dinner or main meal “clean eating” options.  It seems that breakfast and lunch are not the most challenging meals to keep clean and that the end of the day seems to be where healthy, clean eating habits are most often put to the test.

 In an effort to help you end your day on a good note (at least when it comes to food), I’m introducing “Meal of the Month” for 2015.  I’ll post a complete meal (with recipes or links to recipes) that incorporates the ideals of clean eating: organic grown, fresh, healthy fats and ingredients you recognize… and avoiding heavily processed and refined, factory made ingredients whenever possible.

Since February brings with it Valentine’s Day, I thought I’d start with a meal that includes a delicious dessert that won’t add guilt for indulging. This meal is a favorite around here and finds its way to our dinner table quite often.

Main: Turkey and Farro Zucchini Boats – This recipe is from Clean Eating and usually makes more filling than we can fit in the zucchini shells, which gives you leftovers for later. It says to soak the farro overnight, but 4-5 hours of soaking time will also work - just be sure to cook for about 20 mins. and taste test for doneness before you remove the farro from the stovetop in step 1.

Side: Roasted Green Bean ‘Fries’  - No recipe needed, just wash and trim organic green beans, then dry and lightly toss with a bit of olive oil.  Spread on a baking sheet and sprinkle with sea salt and pepper.  Roast in a 400 degree F oven until they turn brown and wrinkly.  Serve hot and eat like fries.

Salad: Winter Salad with Apple Cider Vinegar dressing.  You can have a little fun with this one.  The recipe is more like a list of guidelines.  Start with your favorite salad greens (spinach?, arugula? mixed greens?) and add in sliced pears (or in-season fruit), toasted walnuts (or pecans), a bit of goat cheese (or feta) and some pomegranate seeds (or not).  Toss the mixture with a dressing of raw apple cider vinegar (full of health benefits!), extra virgin olive oil, a teaspoon of Dijon mustard, salt and pepper.

Dessert: Baked Apples – Or baked pears. This recipe is from a previous post. Take the time to make your own whipped cream by whipping organic heavy cream with a bit of vanilla, some orange zest and a tablespoon of coconut sugar. 

There's a whole year ahead and many more meals to share... if you like what Grow in Wellness has to offer, please share with a friend.  Enjoy!

Three (Healthy) Sides for Your Christmas Dinner

While the term Thanksgiving dinner might be code for “turkey, stuffing and gravy”, Christmas Dinner is usually anything but the big bird on a platter.  Prime rib, pork roast and ham are a few of the offerings I’ve heard people say they are serving this holiday season.  But what about sides to go with those mains? Typically side dishes are what do the most damage to our healthy eating holiday plan.  Many are filled with cheese, cream, butter and other sources of unhealthy fats and calories.  If you’re looking to ‘healthy up’ your sides and not give up flavor or a festive look, then read on for a few of my suggestions (and links to the recipes).

Before we get to dinner, I have to make a quick stop for an appetizer. Appetizers with less guilt are a great way to start your evening.  Choose endive leaves as a base for transporting a yummy spread like honey drizzled goat cheese. Goat cheese is easier to digest than cow’s cheese and a little goes a long way. Raw honey keeps the nutrients in tact and walnuts offer healthy fat.  Try this recipe: 

Spread herbed goat cheese onto cleaned and separated endive leaves. Sprinkle raw walnut pieces on top and drizzle with raw honey.  Arrange on a platter and serve.

Now, on to dinner and three sides to try:

Pomegranates are in season and their beautiful color adds a festive flair to salads.  Try this one for a healthy ingredient, brightly flavored addition to your meal:  Avocado, Endive, Apple and Pomegranate Salad. (note: some medications react with grapefruit, so if this applies to you, substitute with orange.) 

Who doesn’t love bright green veggies as a side? Elevate your heavy, fat filled green bean casserole to a new level with this side dish: Green Beans with Walnuts and Lemon Vinaigrette. This is always a hit when I serve it!

And if you’re looking for a side dish that fills the comfort food need, this cauliflower dish uses roasted cauliflower to add depth of flavor to a great mash potato substitute.  

Whatever may end up on your table next week, I hope it is the love of family and friends that truly make for a treasured meal.  Thanks to each of you for reading and supporting the Grow in Wellness blog… you are all appreciated! 

Merry (Healthy) Christmas!