New for 2015!

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

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

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

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

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

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

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

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

Three (Healthy) Sides for Your Christmas Dinner

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

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

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

Now, on to dinner and three sides to try:

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

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

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

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

Merry (Healthy) Christmas!

One More Way to "Healthy Up" Christmas Dinner

Green beans.  That interesting vegetable that shows up on many a holiday table, but usually in the form of a casserole, drowning in canned soup, soggy and nearly tasteless.  That’s the type of green bean side dish I urge you all to skip.  But don’t part ways with green beans completely! They are a great vegetable packed with nutrients and when they are prepared in the right way, they taste delicious!

Green beans, also known as string beans, are a great source of nutrients.  Vitamin K (enhances absorption of calcium, helps prevent bone density loss and osteoporosis), Vitamin C (antioxidant properties, boosts the immune system, cancer fighting), Manganese (helps with osteoarthritis and with absorption of vitamins B, E and magnesium), Vitamin A (another antioxidant that helps fight cancer, heart disease and high cholesterol and reduces signs of skin aging), along with Dietary Fiber, can all be found in fresh, organic green beans.

As you plan for your holiday dinner, consider upgrading that green bean casserole to a nutritious, bright bowl of green beans made with shallots, lemon and walnuts.  Buy organic green beans and be careful not to overcook them. As promised, here’s another way to ‘healthy up’ your Christmas dinner. This recipe has been adapted from Bon Appetit… happy eating!

Green Beans with Lemon & Walnuts

1 lb. organic green beans, trimmed and cut in half

1 Tbsp. chopped shallots

1 Tbsp. organic coconut oil

½ c. coarsely chopped and toasted walnuts 

1 tsp lemon zest

3-4 Tbsp fresh squeezed lemon juice

1 tsp each, sea salt and pepper

In a large sauté pan, heat the coconut oil and add the shallots and green beans.  Cook for 6-8 minutes or until beans begin to soften.  While the beans are cooking, whisk lemon juice, lemon zest, sea salt and pepper in a small bowl or measuring cup.  When the shallots and green beans are done cooking, put them into a bowl, toss with the toasted walnuts and lemon mixture and serve.