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

For the Love of Coffee

Hmmm… a warm cup of coffee in the morning just can’t be beat. It’s a national pastime, heck, it’s a day-long activity for many (thank you, Starbucks, for making that such an easy reality).  The “milk or sugar?” simplicity of dressing up your coffee is far behind us. There are dozens of ways to personalize your brew, but not all are good for your body.  I won’t go into detail on the pitfalls of artificial sweeteners (stay away!) or how the sugary, artificially made, flavored creamers in the store are chemical $h*t storms (stay away again!).

I will, however, share with you a great option for dressing up your morning cup-o-joe without compromising flavor or your health.  It’s dairy-free, flavorful, creamy and easy to make… and it blends seamlessly into hot coffee.  What am I talking about? Cashew Creamer.  It’s my all time favorite. I could almost drink it right out of the jar. (I actually love it in my chai tea to make it a latte.)  It takes just a few ingredients and a blender and you’ll have enough to get you through a week of morning goodness. Frothing it in a Nespresso Aeroccino frother makes it even better!

Do you have a healthy way to doctor up your coffee? Please share it in the comments; I’d love to hear from you.

Enjoy!

Cashew Creamer

Gather these ingredients:

1 ½ cups raw cashews, soaked for 4 hours, then drained

2 cups filtered water

1 pitted date

1 tsp. cinnamon

½ tsp. cardamom

¼ tsp. coriander

1 tsp. vanilla extract

Put it all together: 

Put all the ingredients into a high-speed blender and blend on high until well combined.  If you want a thinner consistency add ½ cup water or more to your preference.

Keeps for one week in the fridge in a sealed container (using a mason jar is a good option).

This is also good poured over fresh berries for dessert.

 {print recipe}

A Little Green for Your Breakfast Bowl

Do you ever have one of those days that feels like a slow start?  No matter how much sleep you’ve had or how early you got up and got ready for the day, you just can’t seem to get much done?  Well, 2016 has been a little like that for me… a slow start.  But that doesn’t mean I’ve forgotten about all of you! I recently earned my Culinary Nutrition Expert certification where plant-based, healing, ‘wow’ ingredients and cooking were the focus.  One of my favorite parts of the program was transforming everyday, not-always-healthy foods into powerhouse recipes that give your body powerful nutrients and keep your taste buds happy.  Today I’m sharing one of those culinary creations with you!

Cold, wintery days call for warm, comforting foods. Oatmeal is a breakfast favorite, but can be boring and lack diversity of nutrients, especially protein.  I’ve created a delicious way to bring a bowl of warmth to your breakfast table that will give your body a variety of super foods (think: quinoa, maca, hemp seeds, blueberries) to start your day off right.  It’s my Green Breakfast Bowl and here’s how it goes:

Start with one cup of just cooked, hot oatmeal (I like Bob’s Red Mill gluten free oats). Add in one cup of cooked quinoa (I use leftovers from a previous meal). 

Then, under low heat, (because the idea is to warm the ingredients together, not cook them) add:

½ cup of almond milk

½ tsp cinnamon

½ tsp maca

1 tsp raw honey

1 tbsp hemp seeds

and ¼ cup organic blueberries (you can use frozen in the off season)

Gently combine until warmed through, then remove from heat and…

mix in ¼ cup fresh, lightly chopped spinach (yes, greens in your oatmeal!).  Place into two serving bowls, top each with a ½ tsp of cacao nibs and serve.

Don’t let the spinach scare you from trying this recipe!  You can’t taste it and it gives you fresh greens, iron, fiber and vitamin A. For those of you brave enough to try it let me know how you liked it!

Have a happy, healthy day!

{Printable Recipe Here – Green Breakfast Bowl}

Making Breakfast a Little Easier

Now that Thanksgiving is over, the holiday season is officially underway.  Busy will define most of our days and for many, skipping meals tends to be a casualty of the crazy schedule.  A little “holiday preparedness” in the kitchen can help you stay nourished and energized for the demands of this season.

I love smoothies for their versatility and ease, but they just can’t be made ahead of time and saved for later. These little smoothie jars are a great way to have an easy breakfast or snack waiting for you, only a quick blend with almond milk is needed before drinking one up.   You can load them up with your favorite smoothie ingredients: everything from fruit to greens and protein powders and nuts.  Fill mason jars with everything except your favorite blending liquid and then store in the freezer. Soon as a smoothie craving hits, simply dump the contents of your mason jar into your blender, add 8-10 ounces of almond milk or coconut water and blend until well combined.  You can even pour it back into your mason jar to drink (depending on your jar size).

Here is one of my favorite combinations... what will yours be?

MASON JAR SMOOTHIE

Place the following ingredients into a mason jar, cover and place into the freezer. When ready to blend, add the contents to your blender with 8-10 ounces of almond milk and blend on high until well combined.

1 sliced banana

½ cup frozen or fresh blueberries

1 cup spinach

1 scoop protein powder

¼ cup cashews

pinch of cinnamon

Enjoy!

4 Back-to-School Breakfast Ideas

It’s September and for many of you, that means back to school.  Even if your household doesn’t have any back-to-school schedules descending upon it, fall is still a good time to for some new delicious, healthy breakfast ideas.  This time of year is kind of like a second New Year’s day… a good time to make a fresh start for fall. Why not try one or two new recipes this month?

You will notice there are no cereal, bagels or “just a piece of fruit” on this list.  That’s because no matter how many whole grains or lack of sugar are in these items, they are not healthy breakfast choices -  all lack the necessary protein your body needs to start the day off right (think hunger control, improved focus and stable blood sugar). The only people who think cereal is a good breakfast option are the companies selling it to make a profit.  Yes, it’s easy, but it leaves you feeling hungry sooner and causes you to eat more at your next meal.

What other options do you have? How about four of them?

These four suggestions are all quick and easy.  A little planning ahead and you can have a week’s worth of healthy breakfasts on hand in a variety of flavors.  Above all, make breakfast a priority… skipping it does more harm than good.

1.   Mini quiches  - make a dozen of these crust-free goodies and have them ready for several days.  A great way to get some protein and veggies in your day!  Here is my version… customize the veggies with your favorites.

2.   Hand held oatmeal – this is not a regular oatmeal muffin.  Think of it as a bowl of oatmeal baked into a muffin shape.  The addition of chia seeds and nuts boosts the protein content and pairing it with Greek yogurt is a perfect morning match.  Just like the mini quiches, you can bake a batch on Sunday and have them ready for the week.

3.   Kicked up toast – while buttered and jellied toast is not a healthy way to start your day, there is a way to make it into a breakfast that will count.  Start with toasting sprouted bread (I like Ezekiel and Rudy’s brands) and then try top with almond butter (protein), a sprinkle of chia seeds (protein, fiber, omegas), banana slices and a dusting of cinnamon. My favorite spread is Cinnamon Chia Seed Peanut Butter by Bliss.  If you have a little more time in the morning, try topping your toast with a spread of pesto, a few spinach leaves and a scrambled egg.

4.   Protein packed fall smoothie – Smoothies are a good breakfast choice when they include at least 15 grams of protein, otherwise it’s too much sugar from all the fruit.  I like SunWarrior vanilla protein powder and a base of almond milk, but you can get your protein from Greek yogurt, too.  Tired of the strawberry-banana combination?  Try blending mangoes, bananas and pitaya (you can find mashed, frozen pitaya packets in the freezer section) with or a combination of banana, cinnamon and almond butter. Don’t forget to include a handful or two of greens!

Wishing you and your family a happy, healthy fall.  Enjoy!

Lavender in the Kitchen

Healthy eating can sometimes have the reputation of being ‘not-so-tasty’, but healthy eating does not have to be boring or bland.  Transitioning from the bevy of processed foods (laden with salt, sugar and fat) to wholesome, from-the-earth foods can sometimes leave us to wonder if there is more to eating than just learning to like the strong taste of kale.  The processed food companies have hijacked our taste buds to think that salt, sugar and fat are the flavors our bodies are looking for, but Mother Nature provides far more satisfying and complex flavors for us. You just need to step out of the box a little and experiment with a little creativity sometimes. 

You can do that by using familiar spices like cinnamon and red pepper flakes. You can even add less familiar flavors like turmeric and maca, but have you introduced your taste buds to lavender? You might be thinking that lavender only belongs in soaps and lotions, or aromatherapy oils, but lavender is becoming a new star in the world of food flavors.

Lavender is typically known as a fragrance for soap or for the relaxing properties that help you reduce stress, improve sleep, tame headaches and as fragrance for other body products.  It has also been widely used in food for decades and is one of the ingredients in the French spice blend called “herbs de Provence”.  Cooking with lavender adds a slight sweetness and fragrance to your food. Primarily used in baked goods, you can also use lavender on its own to flavor drinks, fruits, cheese and dairy products and it can be mixed with salt and lemon as a flavor for grilled chicken.   Culinary lavender has health benefits as well.  "The polyphenols (a type of antioxidant) in lavender can help reduce the 'bad' bacteria in your gut," says Christine Gerbstadt, M.D., author of "Doctor's Detox Diet" and spokesperson for the Academy of Nutrition and Dietetics.

Ready to try a few lavender recipes?  There are a few things you need to know about lavender before you start to cook with it:

·      Quality is crucial. Do not eat flowers from florists, nurseries, etc. – treated with pesticides.  Get fresh culinary lavender from your yard or farmer’s market where you can talk to the grower. You need to buy CULINARY lavender. The wrong variety will taste bitter.

·      It lends a slightly sweet flavor to your food when used properly.  Do not use too much or you will feel like you are eating perfume or soap.   A little goes a long way when it comes to lavender.

·      Lavender goes well with strawberries, blueberries, pears, lemon, orange, honey, sage, rosemary, oregano, thyme, black pepper, mascarpone, ricotta, spearmint balsamic vinegar, figs and even pistachios.

And here are some recipes to get you started:

Peaches with Raw Honey and Crushed Lavender - Wash and slice white peaches then drizzle with some raw honey and top with a sprinkle of crushed culinary lavender.

Lavender Lemon Shortbread  – Simple ingredients, great flavor- I could eat the whole batch!  

Lavender Simple Syrup – great for adding to lemonades, ice tea and cocktails.

Expand what it means to eat healthy and flavorful and add lavender to the mix.  And if you have a favorite, share it in the comments below.  Wishing you happy, healthy eating!

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?