Chia Seeds- not just for growing windowsill pets anymore

Yup! You heard me correctly, the seeds they used to grow those silly Chiapets are  the same ones that natural health food stores are selling like crazy these days. I began to wonder why so I thought I'd research & try these little seeds out for myself. Here's What I found out.

Chia is undergoing something of a renaissance after centuries of neglect. It was a major crop in central Mexico between 1500 and 900 B.C. and was still cultivated well into the 16th century, AD, but after the Spanish conquest, authorities banned it because of its close association with Aztec religion (Indians used the seeds as offerings in rituals). Until fairly recently, chia was produced by only a few small growers, but commercial production has resumed in Latin America, and you can now buy the seeds online and in health food stores. 

These little Chia seeds are one of many grains that provides excellent health benefits when grown in to sprouts. The difference with Chia seeds is that you don't have to sprout them to get a really good nutritional punch. They can be sprinkled on hot cereal and used in baking, for a nutritional boost comparable only to flaxseed in Omega 3 and dietary fiber content.

Chia seeds are full of  protein and dietary fiber. Chia seeds are also high in anti-oxidants and have been found to be beneficial to diabetics due to their ability to inhibit the speed of carbohydrates being turned into sugars. The seeds are also being used as a diet aid because they help a person feel fuller and, therefore, curb hunger. There's evidence to suggest they can reduce blood pressure. They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!

Why should you should eat chia? Here's a few more facts: just 2 tablespoons of chia seeds has:

1. Five times the amount of calcium in milk (plus boron which helps you absorb it)
2. Three times the amount of antioxidants in blueberries
3. Three times the amount of iron in spinach
4. Three times the amount of fiber in oatmeal
5. Two times the amount of protein of any other bean, seed or grain
6. Two times the amount of potassium in a banana

Because chia seeds expand up to 3 times their original size when wet and have such a high fiber content (great for regularity!), they can help you eat less and stay full longer by bulking up your meals and crowding out fat, sugar and calories (great for weight loss!). Consuming chia seeds increase energy and endurance (great for runners!). They also help your body rebuild muscle after exercise and during and post pregnancy. Chia seeds have more Omega 3’s and a much longer shelf life than flax (and can be substituted in any recipe for flax).

I've been experimenting with them & discovered that they really give me a nice burst of energy when I mixed them into pudding, mixed them into my snacks and I really love them in my breakfasts.  While there are countless ways to incorporate chia into your daily meals, here is one particularly delicious (and easy!) dessert that you can feel great about eating.

Chai Chia Pudding (Serves 6)

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond (or coconut) milk
• 5 pitted Medjool dates
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/8 teaspoon cloves
• 1/8 teaspoon nutmeg
• 1/8 teaspoon ground ginger

Directions:

Combine all ingredients except chia seeds in a high-speed blender and whirl on high until smooth. Whisk liquid into chia seeds in a medium bowl and stir to combine. Place in fridge for 1-2 hours, until thick or overnight. ENJOY!

Chia has a nut-like flavor. You can mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca." As with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

I had a late work morning today and thought I'd treat myself to a yummy and power packed breakfast to help me get through my busy day. I decided on a recipe that I'd seen on the Oh She Glows Blog : Sweet Potato Oatmeal Breakfast Casserole. 


I thought it was pretty yummy. I hope you enjoy these recipes too. Have a great week everyone!
 

Coming Full Circle

Isn't it funny how you can start a journey because you get an inkling to do something  and have no idea where its going to take you? I was pouring through some old files and realized that this month is the three year anniversary of this blog.

When I started writing, it was to figure out my own feelings as to what the term "holistic health" meant. I knew I wanted to invite more holistic concepts into my life. I couldn't even dream of having a holistic career (although I knew I wanted to spread Reiki but that was about it). My first two posts to this blog were about enjoying simple healthy foods and also relaxing a bit by planting something. It seemed like a good place to start.

Here I am three years later, as a Holistic health coach and I love what I do. I get to talk about food and nutrition with my clients all the time. I also get to see how they become happier by taking control of their lives, and learning how to reduce stress. For me, it is the coolest job ever! I had no idea my journey would land me here, but its great knowing I helped make it happen by listening to my intuition and taking baby steps along the way.

Speaking of celebrating and baby steps.... I'd like to congratulate my dear friend Kerri on the birth of her son, this morning. She has met many obstacles on her journey over the years and it is wonderful seeing her live her dreams and be so happy!

Stay tuned later this week for my regular post. In the spirit of the warmer weather and years past, its time to start talking about gardening again. This year will be a little different because I don't have to use containers. Since I have the room, instead of joining a CSA, I am undertaking a fairly large gardening project. All o you will get to learn from my mistakes and hopefully enjoy my successes as well. The first two topics are going to be prepping and composting. I hope you enjoy. Have a wonderful day, its beautiful out!

My food battle plan.

I am fighting a war. A war against junk food. I am a busy professional with a home that requires a lot of love & attention...not to mention a husband to keep happy. When a soldier goes off to war they have weapons and armor. My greatest weapon is my weekly plan; My armor is all the vitamin rich food my body takes in to stay healthy. Sound a bit dramatic right?!

I feel it needs to be. If I don't think about the coming week ahead and figure out a meal & chore plan for the upcoming week, I've found that I get short on time, am more stressed and will occasionally opt for the easier meal solution, like takeout Chinese.

I do eat pretty healthily, but I can always do more. The core of my coaching clients are busy professionals with families. So what better way to make sure the strategies and meal plans I suggest work than to try them out with my own family first? Taking just 1 hour each week to make a food plan is a great way to reduce stress and ensure you're family eats healthily. I made mine last night while we were watching tv.

I love digging up new recipes and have a ton I've wanted to try. Often times I find them surfing the web or in the latest issues of my favorite magazines. I then file them, either on a bookmark file on my computer or in a folder, by the season their ingredients are available.

When I sit down to make my plan for the week I open my current season folder and I have a ton of new meal ides at my disposal. I try to coordinate recipes so I can use leftovers for lunches or use recipes that share some of the same ingredients. I also make sure 1 or 2 of the dinners for week can be made in advance, such as a casserole or a crockpot meal. Once I've picked my meals then I make my grocery list of the items I don't have in the pantry already. After doing this planning a few weeks, you'll find that you will also have a list of family favorites to work off of as well.

When I go grocery shopping I make sure to stick to my list. Iq so try to only shop the perimeter of the store where the main staples like the produce are found. By avoiding all the junk food in the center aisles I'm not even tempted to buy them. Out of sight, out of mind. I am always pleasantly surprised when I hear the total. Shopping this way not only makes my time at the store shorter, but also saves a ton of money.

My plan this week has a few new squash recipes and some yummy homemade snack foods. I'll let you know how they turn out  and share the recipes for the successes. I hope you all have wonderfully low stress week and keep warm. I'm now off to the gym and then the grocery store to put this week's battle plan into action.
It sounds like a lot of work but it truly only takes 1 hour each week.

Healthier & Happier for the holidays: The importance of self care

Hello all. Sorry for the several week gap in my posts.Life has been nuts and I'm working hard to stay healthy and keep my "Life in Balance". We bought a new house Thanksgiving weekend and have been gradually moving. So needless to say we've been busy, not to mention the holiday season activities with family and friends.   For me, part of keeping balance is deciding  what are my priorities each week.  Priorities aren't just the activities I pursue, it also means taking time to take care of myself and actually schedule self care. May sound a bit crazy but it really helps to keep me sane and more relaxed.

Self care is a is exactly what it sounds like: taking some time to be good to yourself and it can be done in ton of different ways. You also don't need a lot of time to practice it.WhenI have a full day off, I definitely take advantage of it, but thats not a typical amount of free time for most of us.  Instead try to plan 2 things a day. They don't have to be long activities either. Check out some easy and quick things you can do to help take care of your body:
 
1)First step of self care: Banish the guilt. I spent way too many years of my life as a workaholic. Guilt used to be my middle name. Believe me, if you feel guilty about taking time for yourself, it kind of defeats the purpose. Life is meant to be enjoyed. This means that if you're tired it is ok to take that nap, you'll feel better. If you need to recruit the help of friends and family to get 10 or 15 minutes of "you time" thats ok too. When they realize you are a nicer person to be around when you have a few minutes to relax, they'll be happy to assist and they will want to spend more quality time with you as well.

2)Part of my self care is of course taking the time to cook myself healthy and nourishing foods. I love seeing my family over the holidays but I can't help but notice the insane amount of carbs ingested and lack of veggies at holiday mealtime. (A huge thank you to my sister in law Eriko for making my brussel sprout slaw on Christmas eve, it was much appreciated!) So all week I've started my mornings off with a nice green smoothie.

3) Next up hit the showers, or if you have time, enjoy a nice soak. While in there, a sugar or a salt scrub will not only help your dry skin, but its really relaxing too. Meditations in the shower are also a great way to relax.  While the running is running down your skin visualize not only, the grime of the day washing away, but also anything that stressed you out or got you upset. Literally, wash your cares away. For you Reiki practitioners out there, infusing Reiki energy into your shower head is a very energizing and soothing tool as well.  When you hop out be sure to moisturize. When your skin is still damp is the most effective time for your body to absorb that nice lotion. For other spa like experiences at home check out my  previous post : Treat Yourself to a Spa Day.

4) Treat yourself & Celebrate! No you don't have to have a party...we're reducing stress remember?! Once a week, if not daily, I reward myself for accomplishing my goals. I have various things I'm working on posted on little notes around the house. When I get to take one of these notes down because I've accomplished it I treat myself. Sometimes its an nice hour of restorative yoga other times I might buy myself something. Today for example, I'm treating myself for getting back in touch with this blog and attacking the massive pile of laundry that is amassing in my basement. So I used one of the gift cards I received to buy myself a compost pail for my kitchen and a cookbook I've wanted for some time. Rewards don't have to be things to be bought. Some days I jam out to a favorite cd or call a friend I've been missing. The idea is to give myself a warm fuzzy just for accomplishing the day to day tasks that make up life.

5) Another part of my self care is paying attention to my physical health. With some preventative maintenance I find the holidays (which can be rather stressful) can be a lot easier, to not only get through, but actually enjoy.  Over the past month I've been doing my annual checkups, just to be sure if there's anything I've been neglecting. Happily I received a clean bill of health. And with some of the new modifications I've made in my eating habits this year, some of my "not so nice" numbers actually have gone down.

SO, as you can see self care isn't hard. The hardest part is reminding yourself to do it. Its nice to get a pat on the back, especially when you're giving it to yourself.  I hope you each take a few minutes for yourself today any have a happy new year 2012!

Next post: 2012 is an exciting year, I'll be talking about all the great posts to come.

Belated meat free Monday Post- Yummy fall sides

Hello everyone and Happy almost Thanksgiving.  I always liek to try new sides and recipes. This time of year there are a wealth of them. I recently started watching a show on ABC called "The Chew". ITs a nice daytime show that's centered around food & family, which I love. The fact that one of the 5 co-hosts is Mario Batali (fav celeb chef), doesn't hurt either.  What's refreshing about this show is that the daughter of the famous Dr. Oz, Daphne Oz, is also one of the cohosts. I like this because she keeps the balance of the other chefs and keeps a healthy focus running throughout it.

Below are two recipes that I have recently discovered, one from an episode of "the Chew" and the other from Wegman's. Both are a healthy ( and vegetarian) side dish option using leafy greens that taste fantastic, and are not covered in a ton of fatty sauce, such as a certain green bean cassserole that so many enjoy this time of year. We've started making these regularly at home. I hope you enjoy them as much as we do.

Mario Batali's Stuffed Acorn Squash

Wegman's cocounut cream kale has captured my heart & my tummy. i know it sounds weird... And no, it is not sweet. Check it out for yourself :Wegman's Coconut Cream Kale

Hope these recipes help you have a tastier holiday weekend that is also better for you!

Keepin' It Green

Happy Meat Free Monday Folks! I woke up this morning feeling a little under weather. I think I have a cold coming on. My solution, blast my body with lots of fruit and vegetables  and help it to heal itself. 


In trying to keep up with eating breakfast every morning, I started off  my day by having a green smoothie for breakfast.   Green drinks are something I've been wanting to try for a while. On the advice of some of my classmates, I've been experimenting with different fruit and veggie combinations. They look weird, but taste really good.   Ideally, using fresh veggies & fruit is the best way to enjoy these drinks. Leaf vegetables are typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as vitamin C, carotenoids,lutein, folate as well as Vitamin K.These drinks are a great way to get kids to enjoy vegetables too.

The Basic Green Smoothie Recipe


This is what I recommend for starting out (makes about 1 quart/1 liter).


1 or 2          ripe bananas
1/2 cup       of another fruit: (pineapple, blueberry, apple, peach, mango)
1 1/2 cup    fresh greens:   (~2 chard leaves or ~1 handful spinach/kale)




~ 12 oz water (or to desired consistency)

If you don't have a blender or juicer, or you're short on time, you can buy pre-made green drinks and smoothies.  The fresh ones are best, just be sure to read the ingredient labels to make sure there aren't any additives and that you are truly just getting blended fruit and veg.   I like Naked juice and Odwalla brands, if I have to grab a smoothie on the run.


For lunch I had some spicy black bean soup. It really helped clear up my stuffed up sinuses. I finished clearing them out when I got home from work with the aid of my netipot.


For dinner I tossed some whole grain pasta, in homemade basil pesto with some Kale, spinach, broccoli & I tossed in some cannellini beans for some added protein.  It was really yummy and super easy to make. 

Now I'm nursing a cup of green tea, with a hint of honey from the farm around the corner to soothe my sore throat.   It may not be the instant feel good cure for a cold, like some of the pills and remedies in the drug store, but I have peace of mind that I'm giving my body the tools to help it heal itself. .... Now if that can just be sooner than later so I can be healthy enough to enjoy being in my best friend's wedding this weekend.... :-)

New Beginnings

Did you ever notice how starting a new school or course of study tends to change your outlook on life and how you see the world? I remember at about this same time of year back in 2009, I began a journey at the Mt Nittany Institute of health to become a life coach. Part of the basis of the program was that we learned techniques to help people discover aspects of their lives that have been dormant, by going through the program ourselves. The program gave me an entirely new perspective on how to practice the often neglected art of self care. It also helped me to understand biases I had developed over time and gave me a new way to interact with my fellow humans. Throughout the program there were some stumbling blocks as I tried new things both in my daily practices and in my life at home. As I worked through each of these stumbling blocks, I discovered my life becoming increasingly rewarding with each new step.   Now, I find myself in a similar starting point.

I have recently started on a new journey at the Institute for Integrative Nutrition. I am really excited about this new path and already started implementing some new daily habits. One aspect of the program that I'm most excited about is learning about many of the different nutritional theories and diets out there. As with much of my studies at Mt Nittany, this too is an immersion program with many new practices to add to my daily life.

One of the beginning exercises of the program is a special journal with some checklists to be filled out each morning and each night. I'm currently sitting in bed marinating on the wonderful day I spent with my hubby today: we went to a local winery and enjoyed the chilly air and sunshine along the wonderfully winding country roads in our area.  Then I began reflecting on what my eating habits were like today......massive fail.  This is especially a shame because I did great all week and my energy and attitude definitely reflected my eating choices.  I do tend eat very healthily and mindfully in general, but what I'm discovering about myself is that I only do it when I have time/ it feels most convenient. This is a habit I need to change. The biggest violation of that consistency is my breakfast habits.

So, dear readers, my next several posts/ recipes are going to be focused on trying some new things.  I can be your own personal Guinea Pig on all those weird health crazes you've hear baout/ wanted to try. So if you've heard of something you're curious about drop me a line. I'm trying to expand my personal food boundaries.   My first experiment will be tomorrow. Later in the week I will be seeing if I like Chia seeds and attempting Vegan overnight oats which I've read about on the Oh She Glows blog (really good recipes there).

Hopefully, I'll discover some new breakfast favorites that I'll be able to make in advance or in a hurry so I can develop some better morning habits to help me get through the rest of my day.  Tomorrow's breakfast: a sprouted grain cinnamon raisin bagel with almond butter. Yum! More details coming tomorrow. Good night. 

Lower Your Family's Carbon footprint, 1 Monday at a time

Ok, so you probably read that title and went, "huh?".  Let me explain. Meat Free Monday is a movement that was originally started Stella, Mary  &Paul McCartney (yes, thats right, of The Beatles fame.)  Many people are unaware that livestock production is responsible for 18% of global greenhouse gas emissions – that’s more than the entire transport sector.  Simply by removing meat from your diet for just one day a week, (it doesn't have to be Monday), can make a huge environmental impact. Check out these facts:

• About 40 calories of fossil fuel energy go into every calorie of feed lot beef, as opposed to the 2.2 calories of fossil fuel energy which goes into producing one calorie of plant-based protein.

• The estimated 634 gallons of fresh water required to produce one 5.2 ounce (147g) beef burger would be enough for a four-hour shower.5 For comparison, the same quantity of tofu requires 143 gallons of water to produce.6

• A low meat diet (defined as 70g of beef and 325g of chicken and eggs per week), as recommended by Harvard Medical School, can reduce how much we need to spend in tackling climate change – estimated to be around $40 trillion globally by 2050 – by 54%. Cutting out meat altogether or avoiding or avoiding ruminant meat (cows, sheep, goats) would cut the cost by 70%, and a vegan diet by 80%.

 I'm not suggesting you all radically change your diets and become tofu addicts overnight or switch to a completely raw food diet. In fact, a lot of people don't like the taste and texture of tofu, my better half is included in that population.  Eating meatless one day per week is easier than you think. When was the last time you had a good seasonal veggie stir fry or a veggie powerhouse sandwich (which especially good if you get some yummy dill havarti rice cheese on it)? 

You can enjoy an international night at home with yummy middle eastern inspired  items such as hummus with raw veggies, a Tagine &  falafel. Go Greek with stuffed grape leaves and spanikopita. Or how about some vegetable sushi & summer rolls? They're chock full of good for you fiber & grains such as avacado, brown rice, carrots & cucumbers. You can accompany them with some sweet n spicy chili sauce or pickled ginger.  The possibilities really are endless. Want something more conventional? How about a homemade pizza topped with some grilled vegetables  or pasta primavera?

The point is that enjoying meatless meal options doesn't have you eating food without flavor or leave you hungry, once you understand all the choices that are out there and available to you. Give Meat Free Monday a try, I'm sure you'll be surprised at how good it can be, both for you & the planet.  On that note, I'm going to go munch on a spicy black bean burger with some homemade guac & fresh salsa.......

Keep your Energy Levels Up with Protein

I apologize for the delay in posting lately, I've been moving. We're doing it ourselves which can take a terrible toll on the body. As I woke up this morning, I wanted to help myself get through the day. It isn't a cliche that breakfast is the most important meal of the day, but the American & European concept of breakfast really needs some revamping.

What type of fuel suits your body best (especially if you're about to have a physically demanding one like I am today)? I'll give you a hint its not pop tarts, corn flakes or a bagel.... Its protein!  Breakfast, just like other things your body desires, needs to be balanced. The best breakfasts have whole grains, some fruit,  with some good dairy/ healthy fats and lots of protein.  The average person doesn't even come close to getting their daily dose of protein.  I also am not asking you to eat mostly meat, there are other wonderful sources of complete proteins out there, such as beans, nuts and even dairy products.

Here is a handy tool to figure out how much protein you should be getting ( I learned this from nutritinist, Monica Montag:
-Take your body weight adn divide it by 2.2 = the grams of protein you should eat per day
-take the grams of protein and divide this by 7 = total ounces of protein you should eat per day

The hardest part for most of us in our diet is to have a healthy breakfast that is convenient & quick. Here are a few of my favorites. These are also vegetarian friendly ideas:

Ezekial Bread: Ezekiel bread is actually a nutty sandwich bread that contains absolutely no flour. Ezekiel bread is made from four grains and four beans. Typically it contains wheat, spelt or rye, barley, millet, lentils, great northern beans, kidney beans and pinto beans. The combination of grains makes for the proper balance of amino acids to provide a complete protein. I know the ingredients sound like it will taste strange (I was scared of it before trying it) but a slice of the cinnamon raisin flavor bread toasted is excellent in the morning. For some extra protein add some almond or peanut butter.  You can find this bread in the frozen section of your local natural food store or even in the natural health section of your favorite grocer such as Wegman's or Whole Foods Market.

Southwest Breakfest Burrito: I used to love chorizo breakfast burritos when I l;ived in Arizona. I came up with this idea looking for a less fattening yet equally tasty version. Scramble an egg, add a cut up black bean burger which I cook by popping in the toaster oven and wrap in a whole grain wrap.For some extra flavor add a little salsa.

• The Peanut Butter & Jelly Power Smoothie: I altered this from a recipe I found while doing the Abs Diet a few years ago. It makes enough for breakfast and some to pack in a thermos to have as a midmorning snack. Remember, all dairy is fine but you get more vitamins from organic dairy products, so they are always a better choice.  You'll need: 3/4 cup low fat vanilla yogurt, 3/4 cup 1% milk, 2 Tbsp peanut butter (I like smucker's natural pb, its organic & has no added sugar but still tastes really good), 1 banana, 1/2 cup frozen berries, 2 teaspoons whey protein powder (available at a helath food store or your local GNC, I like to get flavored ones, strawberry works well for this smoothie)  & 4 ice cubes crushed. Blend together.  Makes 2 8oz servings with 9g of protein each. 

I hope this gives you some ideas to rethink how you star your morning. Start eating along these guidelines and you'll definitely feel a boost in your energy levels. Happy eating!

Reflections on the Sweet Potato

ok so I'm on a food kick again today... big surprise there. Most of us envision sweet potatoes as things that are topped in marshmallows & sauce at Thanksgiving. Thanks to a lot of good press and low carb diets, many restaurants are now offering sweet potato fries and baked ones as side dishes. In general, these are generall the orange fleshy ones, also known as yams (they come in a variety of colors ranging from yellow to purple).

Yes the rumors are true, this starch vegetable is really good for you. Check it out:
Sweet potato contain unique root storage proteins that have been observed to have significant antioxidant capacities. Sweet Potatoes are an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.

Growing up, my favorite sweet potatoes were the white ones. Their flesh is a pale yellow in color and given proper ripening time, they are amazingly sweet on their own, no butter or other toppings needed on these babies.  My mom just gave me a large number of these from her garden that she recently harvested. I wanted to make sure they didn't go to waste so I was thinking of creative ways to use them. Here are some of what I'm doing with my super sweet stash:
-glazed sweet potato wedges
-sweet potato & chicken curry 
-sweet potato bisque soup
-sweet potato pie
 -curry chicken pot pie casserole (recipe below)

Need some recipe ideas? I highly recommend doing ingredient searches on the following websites
-www.myrecipes.com  -here you'll find recipes from cooking light, southern living, Sunset and a number of other magazines
-www.epicurious.com  -a large number of recipes from bon appetit & gourmet among other foodie magazine favorites
-www.foodnetwork.com  - my go to source to find Alton Brown, Mario Batali &  Michael Chiarello recipes, (when I can't find it in their cookbooks)  and some tips form other celebrity chefs


Michelle's Hurry Curry Chicken Pot Pie Casserole- A great way to use up leftover bits
1 cup diced celery                                              1 cup diced onion
1 cup diced sweet potatoes                                1 cup frozen green beans
1 cup frozen corn                                                1 cup frozen carrots
2 tsp curry powder                                             1 1/2 cup chicken stock
1/2 cup milk (preferably organic & not skim)       2 cups cooked chicken
3 Tbsp flour                                                        2 Tbsp butter
1 puff pastry sheet                                                 olive oil

Sweat the onions & celery in a bit of olive oil.  Move the mixture to the outside edges of the pan. In the center of the pan, melt the butter  and add the flour & curry to make a roux. Combine with a whisk until smooth. 

Toss the remaining vegetables in olive oil & roast on a sheet pan in the oven for about 10 minutes.  In a microwave safe bowl, heat the milk & stock together until the liquid is almost boiling.  Add the liquid to the saute pan mix. Boil for 1 minute.

Add the vegetables to the saute pan, followed by the chicken meat. Combine all together.  Season with salt & pepper.   Mixture will be thick. 

Place mix in a foil lined, stoneware casserole. Roll out the puff pastry. Puncture pastry with a fork multiple times. Then cut shapes out of the dough. Lay the shapes on the top of the casserole mixture.  Bake uncovered at 350 degrees for 45 minutes. Let rest at least 10 minutes before serving.  Serves 4 generous servings.

Vegetable from an Alien Planet: Beets

Growing up I had a bad connotation when I heard the word beets. We never ate them at home because my parents didn’t care for them, which probably only encouraged the stigma. That, and the fact my mom always made a funny face when we went to my grandmother’s for dinner and they were offered to us. In addition, when you cut them up it appears as if you have blood on your hands and the stain doesn’t come off very easily. And lets face it, they are kind of weird looking.

On the positive side, beets offer a ton of health benefits:

• The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent.
• The greens attached to the beet roots are delicious and can be prepared like spinach or Swiss chard. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin. 
• One cup of raw beets is high in carbohydrates and low in fat. It contains phosphorus, sodium, magnesium, calcium, iron, and potassium, as well as fiber, vitamins A and C, niacin, and biotin. Beets contain folic acid, which is recommended for pregnant women because it may lower the risk of spina bifida and other neural tube defects in newborn infants
• since beets are a root vegetable they are readily available during the winter months 

My boyfriend always has said how much he likes beets. So as with most things that’s I wouldn’t eat in childhood, I decided to give them another try…… and I enjoyed them immensely!

Here’s a great salad I frequently make from the Anheiser Busch cookbook. I substitute regular beets (as opposed to the golden ones the recipe calls for). I also prefer using organic beets as I find the greens on them tend to be in much better shape.  Many people don't think they care for beets, but most family & friends that I have tried this recipe on really like it.

 Citrus Beet Salad

Yield: 6 servings

• 1 1/2  pounds  small golden beets
• Cooking spray
• 1/4  cup  orange juice
• 1  tablespoon  cider vinegar
• 1  tablespoon  olive oil
• 1  teaspoon  honey
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1  garlic clove, minced
• 4  cups  mixed salad greens
• 3  cups  chopped beet greens (about 3 ounces)
• 1 1/2  cups  tangerine or orange sections, halved crosswise (about 8 tangerines)
• 2  tablespoons  shaved fresh Parmesan cheese
• 1  tablespoon  coarsely chopped walnuts, toasted

Preheat oven to 400°.
Leave root and 1-inch stem on beets; scrub with a brush. Place beets on a jelly-roll pan coated with cooking spray. Lightly coat beets with cooking spray. Bake at 400° for 45 minutes or until tender. Cool beets slightly. Trim off beet roots; rub off skins. Cut beets in half.
Combine orange juice and next 6 ingredients (through garlic) in a medium bowl, stirring with a whisk. Add beets, tossing gently to coat. Remove beets with a slotted spoon, and set aside, reserving orange juice mixture in bowl. Add salad greens and beet greens to bowl; toss well. Place about 1 cup greens mixture on each of 6 salad plates; top each with about 1 1/2 cups beets, 1/4 cup tangerine sections, 1 teaspoon cheese, and 1/2 teaspoon nuts. Serve immediately.

 

Hope you enjoy!

A Falsely Accused Vegetable

Brussel Sprouts: most people hear the name and cringe. Many individuals have a stigma in their brain that says "if its good for you it has to taste lousy." And even more unfortunately, brussel sprouts are why they believe this to be true.

Here are the facts:
-most people have never tried brussel sprouts out of fear, because the veggie has received such negative press
-many of the ppeople who have tried them ate them when they were mushy or overcooked
-if you eat the smaller sprouts, preferably fresh off the stalk they actually have a very mild flavor & are not bitter
-Brussel sprouts are a great source of Vitamins A, C & k, as well as being chock full of antioxidents and a great source of fiber.



I know these few reasons are not enough to convince most of you to try them. The same was true for my family. So I did a little experiment. For thanksgiving dinner I prepared them in disguise as a slaw. I did not say what the slaw was made of and most members of the group loved it. When I told them what they were eating they didn't believe me. My dad's exact words were "just don't use the name brussel sprouts in the dish's name. Just call it slaw. That way no one will miss out. This is great."

Here is my recipe for the "Just Slaw", its super easy to prepare (makes 8 servings)

• 1/2 teaspoon plus 1 tablespoon coarse kosher salt plus additional for seasoning
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup whole grain Dijon mustard
• 2 tablespoons apple cider vinegar
• 2 tablespoons fresh lemon juice
• 1 tablespoon sugar
• 1/4 cup vegetable oil
• 1 1/2 pounds organic brussels sprouts, trimmed(if you can find them on the stalk even better)
  
• Candied Pecans (I prefer the sweet & spicy ones form Trader Joe's)
  

Whisk mustard, vinegar, lemon juice, and sugar in small bowl; whisk in oil. Season with coarse salt and pepper.
Bring large pot of water to boil. Add 1 tablespoon coarse salt. Add brussels sprouts. Cook until crisp-tender and still bright green, about 5 minutes. Drain; rinse with cold water. Cool on paper towels. Using processor fitted with 1/8- to 1/4-inch slicing disk, slice brussels sprouts. Transfer to large bowl. DO AHEAD: Dressing and brussels sprouts can be made 1 day ahead. Cover separately; chill.
Toss brussels sprouts with enough dressing to coat. Let marinate 30 to 60 minutes. Mix in some pecans. Place slaw in serving bowl. Top with remaining pecans.

Hopefully, you will give this tiny but powerful vegetable a chance.

Starting Over

Ok so I haven't written in months. After an amazing weekend of classes at the MT Nittany Institute of Natural health I feel renewed and have a better direction of how I want to use this blog. I wanted this blog to be about living a life in balance. In order to do that I need to talk about how a healthy lifestyle is incorporated into all aspects of our lives, not just by what we eat or how often we work out.

For starters, I will be touching on terminology that is used to describe "alternative medicine practices" that the every day individual would not know what it means. I will do my best to include references and offer sources for further information.

I also will use this space to talk about my "conscious change project" for the Holistic health Practitioner program I am taking at the MT Nittany Institute of Natural Health, in State college, PA. I am trying to get back into shape and I despise traditional exercise. I do not, however, despise yoga, in fact I quite miss doing it. SO, for the next 6 months I will be offering the meditations and pose series that I use each week to address a particular issue.

I will continue to discuss my thoughts on nutrition & offer some recipes that are yummy and really good for you too!

I don't like the stress and pressure of waiting until January 1st to attack a new resolution. I feel as if it almost sets us up for failure. Instead I am starting right now. Be Good to yourselves.

The Power of Food

I spent some time talking on the phone with a dear friend today who is experiencing some health problems. As a former chef with extensive knowledge about nutrition, I cannot express how important a balanced diet is to maintaining one's health. So I, of course, asked my friend about her eating habits. I will say she is better at the choices she makes than most. She does not eat a ton of fast food and junk food like most of the population. But she does not eat enough nutrient rich food. She also eats a lot of white flour based breads.

This is the main reason why my friend and most of the population are feeling so run down all the time. Large quantities of food can't give you energy if they are full of fat, salt & cholesterol that make your heart and the rest of your organs work overtime to process them. By the same token, you can eat pretty healthy but if you are not enough it won't matter. Also, make the switch to whole grain it will make a huge difference in your energy level (you won't burn through the natural sugars from the white flour so fast so you'll have more energy longer) and it will help with your digestion too.

With spring getting started, this is the perfect time of year to start having fun in the produce section of your local grocer or farmer's market. There are so many energy packed foods available this time of year through the next several months.....so please take advantage of it.

You'd be amazed at the power of adding more leafy greens and other vegetables to your daily routine. They can help not only give you more energy, but even put a little more zing back into your sex life. Cut back on fried foods and fire up the grill. ITs easy to do and even helps minimize the time you spend on dishes since there are no pots & pans to clean up. Use that time instead to enjoy the outdoors, such as going on a nature walk, with someone you care about.

You'll feel better, have more energy and will find you're a lot more relaxed at the end of the day when you head for bed.

Need recipe ideas? I promise a recipe post each week. In the meantime, here is an easy way to get started:

Grab a bottle of your favorite balsamic vinaigrette dressing. Use it as a marinade on some chicken breasts, throw in some zucchini slices or asparagus spears. I suggest marinating no less than an hour. Then fire up the grill. You'll have a healthy dinner with no stress involved preparing it or cleaning up afterward.