Thursday, July 1, 2010

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Tuesday, June 29, 2010

Whole Wheat Blueberry Banana Bread Muffins

I found this incredible recipe here.

2 cups whole wheat flour
1/3 cup sugar
1 egg
1/2 cup unsweetened applesauce
1/2 teaspoon salt
1 teaspoon baking soda
1 teaspoon vanilla extract
4 ripe bananas, mashed
                                                     1/2 cup blueberries
Preheat oven to 350 degrees. Place muffin cups in muffin tins.
Mix sugar, applesauce, and egg until creamy and light yellow. Add bananas and vanilla. Add flour, baking soda, and salt. Stir until completely smooth. Fold in blueberries. Spoon the batter into the muffin tins. Top with course sugar.
Bake for 20-25 minutes, until toothpick poked in center muffin comes out clean.

All I can say is, "WOW!" These muffins are so good. You won't even need butter. You must try them!
Be Well!

Monday, June 21, 2010

Homemade Trail Mix

Home Touch Trail Mix
from Integrative Nutrition

2 cups almonds, raw
1 cup pecans
2 cups walnuts, raw
2 cups pumpkin or squash seed, raw
2 cups dried cranberries (unsweetened)
1 tablespoon olive oil (optional)

1. In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight.
2. Preheat oven to 300 degrees.
3. Rinse and discard soaking water.
4. Add cranberries and add olive oil. Mix until everything is coated well.
5. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot.
6. Cool and store in air-tight glass container.

* Try any nuts and dried fruits you like
* The nuts and seeds can be soaked for a few hours to help their digestibility

This is a great snack to make before a road trip. Enjoy and Be Well!

Monday, June 14, 2010


I've been cooking potatoes today! Did you know that potatoes are full of vitamins and minerals and if eaten in moderation (and I'm not talking about eating McDonald's french fries) they are a great addition to your diet.

One medium potato is loaded with Vitamin C, Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium, Potassium, Copper and Dietary Fiber. 

This morning I peeled a medium potato, grated about 1/2 of it and put the other 1/2 in the refrigerator for later. I put a little EVOO in a pan, dropped in the grated potato with a little salt, pepper and paprika. It was yummy and much healthier than getting hash browns from the diner.

French fries, unfortunately, are a staple in American diets. Most fries are loaded with fat, calories and chemicals...YUCK! If you can't live with out french fries, like most of us, then make them at home. 

This afternoon, I made healthy french fries to go along with my salmon burger. I cut the remaining 1/2 potato into strips and coated with EVOO, salt, pepper and paprika (a lot of paprika; I like the kick!). I baked in a 425 oven for about 25-30 minutes. They came out crispy, spicy and YUM!

There are many more options for potatoes other than hash browns and french fries.  I encourage you to add a little potato to your diet, in moderation of course.

By the way, the blog has a new look. Come on over and check it out!

Be Well!

Sunday, June 6, 2010

Spinach in a smoothie...really?

Every time I mention using spinach in a smoothie I get weird looks. Yes, spinach in a smoothie is not only nutritious but delicious!! I know, it may be hard to imagine and the green color of the smoothie can be a turn off but seriously people, green smoothies are fantastic!

Benefits of spinach: Spinach is loaded with vitamins A, C, K plus fiber, magnesium, calcium, folic acid and iron. Spinach helps protect against osteoporosis, heart disease, several cancers & arthritis just to name a few.

Here's what you do:
Grab a few handfuls of spinach and throw into a blender with rice, soy or cow's milk, a tbsp of chia seeds and a handful of fruits. Just blend and enjoy!! That's it. Super easy and healthy.

Check out green smoothie recipes here and here.

Wheatgrass Recipes

Simply Green Juice
from Wheatgrass for Life

Stalk of celery
4 large spinach leaves
Half cup parsley
2-3 inch round of wheatgrass
1/4 cup water (optional)

Wash greens thoroughly, cut up celery and juice
Dilute with water if desired

Super Chia Detox Green Monster
from Green Monster Movement

1.25 cup PC low-fat soy milk
1/4 cup water (or a bit more to thin out)
2 cubes ice
1 T chia seeds
3 organic kale leaves (or use spinach)
1 squirt Kyolic Liquid Garlic extract
1/3 cup canned pumpkin
1/2 t cinnamon
pinch of nutmeg
1/2 scoop Amazing Grass Wheat Grass

Directions: Add all ingredients into the blender except ice and blend. Add ice last and crush on ice setting. Pour into a glass and enjoy.

Monday, May 17, 2010

Crispy BBQ Chicken Fingers

 All I can say is "Wow." You HAVE to try this recipe. I found this on How Sweet's blog.

Crispy BBQ Chicken Fingers

1-2 lbs boneless, skinless chicken tenders
2 cups lowfat buttermilk
1/4 cup BBQ sauce (I used Dinosaur BBQ delicious and it's sold at Whole Foods)
2 cups panko bread crumbs
1/4 cup whole wheat flour
2 tablespoons McCormick’s BBQ Seasoning
1 teaspoon sea salt
1 teaspoon garlic powder

Combine buttermilk and BBQ sauce in a baking dish. Add chicken to buttermilk. Marinate for 2 hours or overnight.
Preheat oven to 450.
Combine panko, BBQ seasoning, garlic powder, salt, and flour in a large bowl. Coat chicken pieces in panko mix, then lay on a wire rack sitting on a baking sheet. Continue with remaining chicken pieces. Spray each piece with cooking spray or olive oil.
Bake for 10-12 minutes, flip, coat with cooking spray, and bake for another 10-15 minutes.
When finished, brush with BBQ sauce.

 Let me know how you like this!

Sunday, May 16, 2010

Irish Buttermilk-Oatmeal Raisin Scones

I always like to mention the source of the recipes I try but can't for the life of me remember where I got this one :(

Irish Buttermilk-Oatmeal Raisin Scones

1 stick unsalted butter, frozen
1 3/4c all purpose flour (I used 1c all purpose and 3/4c whole wheat)
1/3c brown sugar, lightly packed
1/2 tsp salt
3/4 tsp baking soda
1 tsp baking powder
3/4c quick oats (I used rolled oats b/c I had those on hand)
1/2c golden raisins (I used regular raisins b/c I like them better)
1/4 tsp cinnamon
3/4c lowfat buttermilk plus some to brush over top
sugar to sprinkle

Preheat oven to 375 degrees.
Grate butter and then put back in the freezer
In a large bowl combine flour, brown sugar, salt, baking soda & baking powder
Fold in oats, raisins & cinnamon
Next, fold in frozen butter until combined
Add buttermilk and combine
Using a rolling pin, or a round thermos b/c I don't have a rolling pin, roll out the batter on a floured cutting board (or your counter) into a square 1 1/2" thick.
Using a knife, cut the square into 4 equal squares and then cut each square diagonally into triangles.
Place triangles on baking sheet, brush tops with buttermilk and sprinkle with sugar
Bake for 18-20 minutes making sure to rotate the pan after about 9 or 10 minutes

The scones should be golden brown on top and a little darker on the bottom.

Ok, so I know my scones are not quite triangular and they turned out a little larger than I would have liked but believe me, they taste good! 

Friday, May 14, 2010

Carrot, Coconut Pankcakes

What you need:
Pancake mix
1-2 small carrots, shredded
1/4c shredded coconut or sub coconut milk for the milk on mix
cinnamon, nutmeg and any other spices you may enjoy
powdered sugar 

Follow directions on pancake mix
Add spices, shredded carrot and coconut
Cook until golden brown and garnish with a little powdered sugar

*You can also add nuts and raisins to make it more like carrot cake pancakes. Be creative!

Thursday, May 6, 2010

10 Life Lessons You Should Unlearn

10 life lessons you should unlearn (article here)
By Martha Beck, O, The Oprah Magazine

1. Problems are bad

You spent your school years solving arbitrary problems imposed by boring authority figures. You learned that problems -- comment se dit? -- suck.

But people without real problems go mad and invent things like base jumping and wedding planning.

Real problems are wonderful, each carrying the seeds of its own solution. Job burnout? It's steering you toward your perfect career. An awful relationship? It's teaching you what love means. Confusing tax forms? They're suggesting you hire an accountant, so you can focus on more interesting tasks, such as flossing. Finding the solution to each problem is what gives life its gusto.

2. It's important to stay happy

Solving a knotty problem can help us be happy, but we don't have to be happy to feel good.

If that sounds crazy, try this: Focus on something that makes you miserable. Then think, "I must stay happy!" Stressful, isn't it? Now say, "It's okay to be as sad as I need to be." This kind of permission to feel as we feel -- not continuous happiness -- is the foundation of well-being.

3. I'm irreparably damaged by my past

Painful events leave scars, true, but it turns out they're largely erasable. Jill Bolte Taylor, the neuroanatomist who had a stroke that obliterated her memory, described the event as losing "37 years of emotional baggage." Taylor rebuilt her own brain, minus the drama.

Now it appears we can all effect a similar shift, without having to endure a brain hemorrhage. The very thing you're doing at this moment -- questioning habitual thoughts -- is enough to begin off-loading old patterns.

For example, take an issue that's been worrying you ("I've got to work harder!") and think of three reasons that belief may be wrong. Your brain will begin to let it go. Taylor found this thought-loss euphoric. You will, too.

4. Working hard leads to success

Baby mammals, including humans, learn by playing, which is why "the battle of Waterloo was won on the playing fields of Eton."

Boys who'd spent years strategizing for fun gained instinctive skills to handle real-world situations. So play as you did in childhood, with all-out absorption.

Watch for ways your childhood playing skills can solve a problem (see #1). Play, not work, is the key to success. While we're on the subject...

5. Success is the opposite of failure

Fact: From quitting smoking to skiing, we succeed to the degree we try, fail, and learn. Studies show that people who worry about mistakes shut down, but those who are relaxed about doing badly soon learn to do well. Success is built on failure.

6. It matters what people think of me

"But if I fail," you may protest, "people will think badly of me!" This dreaded fate causes despair, suicide, homicide.

I realized this when I read blatant lies about myself on the Internet. When I bewailed this to a friend, she said, "Wow, you have some painful fantasies about other people's fantasies about you."

Yup, my anguish came from my hypothesis that other people's hypothetical hypotheses about me mattered. Ridiculous! Right now, imagine what you'd do if it absolutely didn't matter what people thought of you. Got it? Good. Never go back.

7. We should think rationally about our decisions

Your rational capacities are far newer and more error-prone than your deeper, "animal" brain. Often complex problems are best solved by thinking like an animal.

Consider a choice you have to make -- anything from which movie to see to which house to buy. Instead of weighing pros and cons intellectually, notice your physical response to each option. Pay attention to when your body tenses or relaxes. And speaking of bodies...

8. The pretty girls get all the good stuff

Oh, God. So not true. I unlearned this after years of coaching beautiful clients. Yes, these lovelies get preferential treatment in most life scenarios, but there's a catch: While everyone's looking at them, virtually no one sees them.

Almost every gorgeous client had a husband who'd married her breasts and jawline without ever noticing her soul.

9. If all my wishes came true right now, life would be perfect

Check it out: People who have what you want are all over rehab clinics, divorce courts, and jails. That's because good fortune has side effects, just like medications advertised on TV.

Basically, any external thing we depend on to make us feel good has the power to make us feel bad.

Weirdly, when you've stopped depending on tangible rewards, they often materialize. To attract something you want, become as joyful as you think that thing would make you. The joy, not the thing, is the point.

10. Loss is terrible

Ten years ago I still feared loss enough to abandon myself in order to keep things stable. I'd smile when I was sad, pretend to like people who appalled me.

What I now know is that losses aren't cataclysmic if they teach the heart and soul their natural cycle of breaking and healing.

A real tragedy? That's the loss of the heart and soul themselves. If you've abandoned yourself in the effort to keep anyone or anything else, unlearn that pattern. Live your truth, losses be damned. Just like that, your heart and soul will return home.

Tuesday, May 4, 2010

Mango-Avocado Rolls

Mango-Avocado Rolls
(from Vegetarian Times)
Serves 4

2/3 cup diced avocado
2 Tbs. lime juice
2 tsp. grated lime zest
2/3 cup finely chopped red bell pepper
1/2 cup vegan cream cheese, softened
1/3 cup thinly sliced green onions (white and pale green parts)
1/3 cup chopped cilantro
1 tsp. chile sauce, such as sriracha
8 81/2-inch Vietnamese rice paper wrappers (you can also try this with a whole wheat or sprouted wrap)
2 cups alfalfa sprouts
1 1/2 cups thinly sliced fresh mango


1. Combine avocado, lime juice, and lime zest in small bowl. Stir in bell pepper, cream cheese, green onions, cilantro, and chile sauce; set aside.

2. Fill large bowl (9-inch diameter) with warm water. Submerge 1 rice paper wrapper 10 seconds in water, or just until it becomes soft. Remove wrapper to flat work surface, and let rest 30 seconds; it will become more pliable.

3. Spoon scant 1/4 cup avocado mixture just below middle of rice paper wrapper, leaving 1-inch border on either side. Top with 1/4 cup alfalfa sprouts and 2 to 3 mango slices. Fold bottom of rice paper wrapper up over filling, pressing filling as you go. Fold both sides of rice paper inward. Gently press to seal. Roll up wrapper to top edge. Brush water on top edge, if necessary, to seal. Repeat with remaining wrappers, avocado, sprouts, and mango.

Monday, May 3, 2010

Spring Sprouting Steamer

Spring Sprouting Steamer

Prep Time: 3 minutes
Cook Time: 5 minutes
Yield: 4 servings


1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
3 tablespoons of freshly chopped tarragon
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt to taste


1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.

2. Toss with tarragon, ghee and salt in bowl.

3. Serve with lemon wedge.

Note: Try fresh herbs like parsley, dill, cilantro or mint for a totally different taste.

What are chia seeds?

You've probably heard about chia seeds but what are they? Chia (salvia hispanica) is an edible seed loaded with omega-3 fatty acids, fiber, calcium, zinc, magnesium, phosphorous, copper, iron, niacin and antioxidants.

In addition to containing all of those goods things mentioned above, chia combines with liquids in your stomach and creates a gel-like consistency which slows the conversion of carbs into sugar. This will help you stay full longer and will keep your blood sugar from fluctuating.

Its mild flavor makes it easy to incorporate into your diet. Try adding a scoop to your smoothie, oatmeal or yogurt. You can also add a few scoops to your baked goods, grind it up to make flour or sprout it and add to sandwiches or salads. Give it a try and let me know how you like it!

Thursday, April 22, 2010


I bet you think daily affirmations are silly. I know I did. But after giving them a try I noticed that somehow I felt different. I was calmer, happier and more centered. A great source for affirmations is Louise L. Hay. She has books and wisdom cards which I find very positive. Yes, some of them are hokey but for the most part they make sense. Here are a few from Louise.

I love being me. I no longer judge or criticize myself. I am free to love who I am.

I am perfect exactly as I am. If I wait until I become perfect before I love myself, I will waste my whole life. I am already perfect right here and right now.

I am good enough. I am not restricted by old, limiting beliefs from my family or from society.

I deserve only good in my life. I release other people’s fears and limitations. I think my own loving thoughts.

I love and accept myself right now. I am in the process of becoming my own best friend-the person I am most joyous to be with.

I am worth loving. At least three times a day, I stand with my arms wide open and say, “I am willing to let the love in It is safe to let the love in.”

I release all old hurts and forgive everyone, including myself. I can never get even. Revenge does not work, because what I give out comes back to me. The buck has to stop somewhere.

You can also make your own. Take something you are negative about and turn it into a positive. For instance, if you hate your thighs you can say, “My thighs helped me run 3 miles today and for that I am grateful.”  Or, if you feel you are not lovable you may want your affirmation to be “I am lovable” or “I am worthy of love.” Whatever your negative thoughts are write them down and turn them into a positive statement. The more you do this the more you will start to love yourself.

Put your affirmations in a place that will allow you to see them every day (front door, mirror, computer monitor). I have my favorite affirmation taped up next to my front door. When I leave every morning I get a little positive energy flowing before the craziness of the day sets in. 

Be Well!

Monday, April 19, 2010

Green Smoothie

My friend Valerie has an amazing recipe for a green smoothie. I can't wait to try this one!

Peach Cobbler Green Smoothie:
2 cups raw baby spinach
5 oz frozen peaches
2 cups sweetened vanilla almond milk (try the unsweetened version, it's still sweet but has less sugar)
2 tablespoons ground flax seed
1 tablespoon ground cinnamon

Saturday, April 17, 2010

Asking for HELP!

One of my New Year's goals was to run the Country Music 1/2 Marathon. I even blogged about wanting to do it in October. Now it's 1 week away and I am really nervous. My training has been inconsistent up until about a month ago.

My biggest problem...I didn't ask for HELP! Why is it so hard for us to ask for help? Does asking for help make you feel weak? Insecure? Are you afraid of being rejected?

I felt insecure about asking for help. I thought no one would want to run with me because I am super slow and would hold them back. I was also afraid of being judged as a crappy runner or completely crazy for attempting to run 13 miles when I am not in the best shape.

About a month ago I finally met my friend SM in Central Park and it was great! In the last month she's had me running up and down hills, doing drills and speed work. Although I was nervous about my slow speed she was thrilled. She usually runs solo and was so excited to have someone to talk to (she's a talker) even though I couldn't talk back. (I cannot talk while running. It's either talk or breathe and I choose breathing!) After a month of working with her I feel a little more confident about the race. I do plan to continue our runs together after the race. We motivate each other and generally enjoy our runs, even if she is going at a much slower pace for my benefit :)

I often think about all the time I wasted by not asking for help. My friend never judged me, in fact, she has been extremely positive and motivating. Asking for help is not a sign of weakness and you should not be afraid to ask your friends and family for assistance when needed. Asking for help is a proactive and mature approach to problem solving. Next time I will not wait so long to get the help I need.

Next Saturday, I am taking the plunge and going for it. I imagine I will walk a lot of it which is ok with me. My goal has always been to cross the finish line. Wish me luck!!

Thursday, April 15, 2010

Cook Once, Eat Twice

I am a huge fan of cooking once and eating twice....or more. I live alone and always found cooking for 1 to be a waste of energy. In the past I would go for quick, processed, frozen meals and take-out over cooking. This is not only unhealthy but very costly as well!

In the last year I have made a huge effort to cook more. One of my favorite recipes is Black-Bean Quinoa Salad which is easy to make and freezes well. Anytime I cook chicken or fish I cut the piece in 1/2 and bring the other 1/2 for lunch the next day. With grains such as couscous, quinoa or brown rice I will make 2 or more servings so that I have them around during the week. I also keep regular and frozen veggies in the house at all times. With all this extra food there is no excuse for not throwing together something yummy for lunch & dinner.

I also like to freeze baked goods. As much as I love to bake, I also love to eat! This is dangerous. To make sure I don't scarf down an entire loaf of pumpkin bread or a dozen muffins I freeze what I bake. After it's cooled I cut the bread into slices and wrap in foil or wax paper. For muffins I just put them in a large Tupperware container. When I feel the need for bread or a muffin I just grab it from the freezer. Since these are homemade they are much healthier than what I would find at my local deli or bakery.

Whether you cook for yourself or for your family cooking extra is the way to go. Leftovers will not only save you time but will save you calories and $ as well.

Be Well!

Monday, April 12, 2010

Time Management

Have you ever wished for a few more hours in the day? The secret to managing your time well isn't working more hours. The secret is working smarter, not harder. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don't know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren't fulfilling your goals and dreams.

Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:

*Allocate time for planning and organizing.

*Create to-do lists that are realistic, not intimidating. Use only one to-do list.

*Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.

*Schedule your time in a way that reduces interruptions that lower your productivity.

*Practice the art of intelligent neglect: Eliminate trivial tasks.

*Prioritize what is most important and do that first.

*Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.

*If you say yes to everything that comes your way, learn to say no.

*Ask for help and delegate.

*In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.

*Acknowledge yourself daily for all that you have accomplished.

Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won't be able to handle it. When you get that "deer in the headlights" feeling, try breaking the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do. When it comes to managing your time, you may need to ask the larger questions, "Am I doing what I love to do? Am I doing something meaningful to me?"

As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.

Be Well!

Thursday, April 8, 2010

I had this delicious salad the other night for dinner w/homemade orange vinaigrette dressing (recipe below).

3 tbsp fresh squeezed orange juice
3 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
¼ tsp sea salt
Pepper to taste

Whisk everything together and pour over salad. So simple!

Monday, April 5, 2010

Spinach & Mushroom Melts

Spinach & Mushroom Melts
from Vegetarian Times
Serves 4

8 oz. portobello mushroom caps (about 4 medium), stemmed
2 Tbs. pine nuts
1 Tbs. olive oil
4 green onions (white and pale green parts), thinly sliced
1 clove garlic, minced (1 tsp.)
1/2 lb. fresh spinach, stemmed and coarsely chopped
4 slices country bread, 1/2-inch thick, lightly toasted
3/4 cup shredded smoked mozzarella (I used smoked cheddar b/c I couldn't find smoked mozz. in the store)

1.Preheat oven to 400F.
2.Wipe tops of mushroom caps. Using spoon, remove gills from inside caps, and discard. Cut caps in quarters, and thinly slice.
3.Toast pine nuts in large nonstick skillet over medium-high heat, stirring often, until golden and fragrant, 1 to 2 minutes. Transfer pine nuts to bowl.
4.Heat 1/2 Tbs. oil in same skillet over medium-high heat. Add mushrooms and green onions, and cook, stirring often, until mushrooms begin to soften, 4 to 5 minutes. Season with salt and pepper to taste. Transfer mushroom mixture to large bowl.
5.Add remaining 1/2 Tbs. oil to skillet, and heat over medium-high heat. Add garlic, and cook, stirring, 15 seconds. Add spinach, and toss until wilted, about 2 minutes. Remove from heat, and add to mushroom mixture; toss to combine. Stir in pine nuts.
6.Arrange bread slices on baking sheet; top with spinach-mushroom mixture, dividing equally, and sprinkle with mozzarella. Bake 5 minutes, or until cheese melts. Serve sandwiches warm.

I was very excited about these but found myself a little disappointed. I did not like the pine nuts at all and I found the sandwich to be a little too salty for my liking. I did love the spinach and mushroom flavors though. I will definitely try this one again omitting the pine nuts and the salt.

Monday, March 29, 2010

Green Smoothies

About 2 c baby spinach
1c frozen peaches
1c unsweetened vanilla rice milk
1 scoop chia seeds

add milk, spinach & peaches to blender and blend
add chia seeds near end of blending cycle
pour into your favorite glass and enjoy

Saturday, March 27, 2010

Potato, Kale and White Bean Soup

This is a quick and easy soup recipe I came across on Shedding It's blog. It's so yummy and freezes well too!

Potato, Kale & White Bean Soup 

One bunch kale, leaves torn from tough stems and chopped into bite-sized pieces
One pound potatoes (weigh it…I only needed one large potato), chopped into bite-sized pieces
Two tbsp olive oil
Two onions, thinly sliced
Four cloves garlic, chopped
Six cups chicken broth (look for low-sodium)
One cup white beans (I threw in an entire can)
Salt and pepper to taste

Heat the olive oil in a large pot and add the onions.
Cook until tender and browned, about 12 minutes. Then add the garlic and cook for another minute. Finally, add the kale and potatoes (and a generous dash of salt) and cook for about four minutes.
Add the broth and bring to a boil. Once it’s boiling, reduce to a simmer and let it go for about 30 minutes, or until the potatoes and kale are tender. Just before serving, stir in the beans. Grind some pepper and sea salt into it and serve, topped with a little fresh Parm if you like!

Saturday, March 13, 2010

Peanut Butter Banana Bread Muffins

I found this recipe on How Sweet's blog and I knew I had to make them immediately!

Peanut Butter Banana Bread Muffins
adapted from allrecipes
makes 12-15 muffins

1 cup sugar (I used 1/2c...bananas and applesauce are already sweet)
1 egg
2 cups all-purpose flour (I used 3/4c whole wheat flour, 3/4 c all-purpose flour & 1/4c ground flax meal)
1/2 teaspoon salt
1/2 cup unsweetened applesauce
3 ripe bananas, mashed
1 teaspoon baking soda
1 teaspoon vanilla extract
1/2 cup peanut butter morsel (I used 3/4c b/c I LOVE peanut butter!!)

Preheat oven to 350 degrees. Place muffin cups in muffin tins

Mix sugar, applesauce, and egg until creamy and light yellow. Add bananas and vanilla. Add flour, baking soda, and salt. Stir until completely smooth. Fold in peanut butter chips. Spoon the batter into the muffin tins.
Bake for 25-30 minutes, until toothpick poked in center muffin comes out clean.

These muffins are amazing! I even added a few chocolate chips to the last 3 muffins. I have to say though, the ones without the chocolate were so much better! You don't even need butter on these...they are that good. Enjoy!

Sunday, February 28, 2010

Quinoa Pilaf

Quinoa Pilaf
Yield: 4 servings

1 cup quinoa
2 1/4 cups water or stock
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt

1. Rinse quinoa in fine mesh strainer until water runs clear (or buy pre-washed/no rinsing required)
2. Boil the water and add quinoa and salt, cover and reduce heat.
3. After 15 minutes add cranberries and walnuts to top; do not stir.
4. Cook 5 minutes more, until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Thursday, February 25, 2010

Flourless Brownies

These brownies are delicious and no one will know they are made with black beans!

Flourless Brownies
from Whole Foods website
Makes 16

1 (15-ounce) can no-salt-added black beans, drained and rinsed
3 large eggs
1/3 cup melted butter, more for the baking dish
1/4 cup cocoa powder
1/8 teaspoon salt
2 teaspoon gluten-free vanilla extract
1/2 cup plus 2 tablespoons cane sugar
1/2 cup gluten-free semi-sweet chocolate chips
1/3 cup finely chopped walnuts

Preheat oven to 350°F.

Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract and sugar in the bowl of a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.

Per serving (1 brownie/about 2oz/60g-wt.): 160 calories (80 from fat), 9g total fat, 4g saturated fat, 50mg cholesterol, 35mg sodium, 17g total carbohydrate (2g dietary fiber, 12g sugar), 4g protein

Monday, January 11, 2010

Great Grains

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.

Here are some examples of whole grains:
barley (pearled or hulled-hulled is better for you but hard to find)
buckwheat or kasha
brown rice
quinoa (high in protein!!)
rye berries
wheat berries
wild rice

Tuesday, January 5, 2010

My New Year's Goals

Whether you call them resolutions, goals, dreams, wishes etc everyone seems to have something they want to accomplish in 2010. For many people, losing weight and starting a workout program is the goal each and every year. You start the year excited and ready to go but in a few months your resolve fizzles and you find yourself eating an Entenmann's cake. So what can you do this year to make sure your goals become reality?
  1. Stop making weight loss your goal. Stop eliminating carbs and fat. Stop the fad diets and ridiculous workout routines.
  2. Make living a healthier life the goal. Living healthy does not mean depriving yourself or going to the gym several times a day working out until you drop. It's about eating real, whole foods that nourish you and make you feel happy and healthy and it's about incorporating a realistic amount of physical activity into your daily life.
  3. Set realistic goals for yourself. Do not vow to workout every day. It's not going to happen so don't set yourself up to fail.
  4. Think about how this goal will benefit you and create an action plan to accomplish this goal.
Here are some of my goals for 2010:
  • I will do yoga at least once per week. Doing yoga will help me stay calm and grounded. To achieve this goal I have downloaded several (almost 100!!) video podcasts to i Tunes. I will no longer be able to use time or money as an excuse.
  • I will do a 1/2 marathon in April. Running this marathon will not only help me get in shape, it will confirm, in my mind, that I am a runner. To achieve this I will run 2-3 times per week following a 1/2 marathon training schedule that I have downloaded.
  • I will cook more nutritious meals for myself. Cooking will definitely save $ and help me to become healthier. I have already found a ton of new recipes from Vegetarian Times (I want to incorporate more veggies into my diet as well) and I have made a shopping list. 
What are some of your goals? What are the benefits you will gain from these goals and how will you make it happen? 

As a New Year's gift to you I am offering 50% off my 4-month program. Your 4 month program includes:
  • Two, one-hour sessions per month
  • Group seminars and classes
  • Email support between sessions
  • Handouts and other materials
  • A monthly newsletter
Email me now for your free 45 minute consultation where we will discuss your unique situation in depth and determine how I can help you reach your personal goals.

Offer expires January 15, 2010