March Meal of the Month

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

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

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

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

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

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

New Favorite Grocery Store Find

I’m a green smoothie (and green juice) kind of girl and I like to change the way I go ‘green’ from time to time.  Typically my smoothies get their green from spinach and kale, but from time to time I’ve been known to buy a bunch of collard greens and throw those in, too.  Then, there are days when I’m overdue for a grocery store run so there are no fresh greens on hand.  I usually improvise, but that might no longer be necessary as I’ve found a new favorite item at the grocery store.

You’ll find it in the frozen vegetable section… it’s Earthbound Farm’s Organic Collard Greens.  The bag is full of small pieces of collard greens, frozen in a way that they don’t clump up.  The re-sealable bag makes it easy to grab a handful to add to your smoothies, especially on those mornings when you realize you’re out of fresh kale or spinach. You could easily cook them up to add to hot quinoa or pasta.

Collard Greens are full of goodness! They are a cruciferous vegetable that is high in vitamins A, C, K and minerals like iron, calcium, selenium, manganese and zinc. (Because of its high vitamin K and membership in the cruciferous vegetable family, eat sparingly if you have a thyroid disorder or take blood thinners.)  Add this leafy green to your smoothies, cook and add to eggs or add chopped fresh collards to a salad. Collards help lower cholesterol, fend-off disease, aid in digestion and reduce inflammation overall.  However you enjoy it, know it’s giving you a boost of nutrition in a quick and easy way.

Here’s a quick summer smoothie recipe to get you started:

Add to blender:

 10 oz. Almond Milk

1 cup organic strawberries

½ cup organic raspberries

protein powder

2 TBSP flax seeds

1 cup frozen collard greens

3-4 ice cubes

Blend until well combined.  Enjoy!

It's a Green Time of Year

In honor of March’s National Nutrition Month status, and St. Patrick’s Day, let’s talk about something green. One of my earliest posts talked about the importance of greens for nutrition, but today I’d like to share with you a little info about one green SuperFood in particular  - Spinach. I’ve included a recipe that’s easy to “make and take”, too. Yes, Popeye was right – this dark-green leaf really packs a nutritional punch, helps fight cancer, builds strong muscles, and much, much more! (Keep reading to learn more.)

SuperFood:Spinach

Food science studies continue to show that eating spinach helps improve health and reduce the risk of many health issues, from cancer to memory loss to strokes. Here’s just a short list of what makes Spinach a SuperFood!

• Reduces the risk of cardiovascular disease and strokes

• Protects against the occurrence of cancer, including colon, lung, skin, oral, stomach, ovarian, prostate, and breast cancer

• Helps regulate blood pressure

• Builds muscle and strong bones

• Helps prevent memory loss and cognitive decline

• Protects against skin problems such as eczema and psoriasis

• Acts as a natural diuretic and laxative

• Performs as an anti-inflammatory

• Reduces migraines

• Prevents cataracts and macular degeneration

What’s inSpinach?

One of the more exciting recent discoveries about what’s in spinach is the presence of glycoglycerolipids. You may not have heard glycoglycerolipids before because people are just starting to talk about them. Glycoglycerolipids are the key players in plant photosynthesis, and new research shows that they can prevent inflammation and damage in the digestive tract. What else are you getting in a cup of spinach? Here’s how it stacks up by percentage of Daily Values:

Vitamin K 987.2%

Vitamin A 628.8%

Manganese 84%

Folate 65.7%

Magnesium 39.1%

Iron 35.7%

Copper 34.4%

Vitamin B 232.3%

Vitamin B 625.8%

Calcium 24.4%

Potassium 23.9%

Vitamin C 23.5%

Fiber 17.2%

Vitamin B 114.1%

Vitamin B 35.5%

(Source: www.wholefoods.com)  

And here’s the recipe I promised… 

Spicy Chicken Salad (no mayo!)

Ingredients:

Two skinless chicken breasts, baked or poached and chopped.

¼ cup chopped red, yellow or orange pepper

¼ cup chopped celery

½ cup fresh chopped baby spinach leaves

1-2 very ripe avocados, cubed

1 clove fresh minced garlic

1 ½ tsp chipotle or chili powder

Pinch of pepper and sea salt

Directions:

Chop cooled chicken into small, bite-sized pieces and place in large bowl. Add chopped pepper, celery and spinach leaves and minced garlic; mix well with a large fork. Add the cubed avocado; mash the avocado into the chicken and vegetable mixture, stirring and mashing until you have a slightly smooth consistency. Add the chipotle or chili powder, the pepper and sea salt. Mix well. Serve on romaine lettuce leaves, unsalted brown rice cakes or toasted whole-wheat bread. (I lay a few whole spinach leaves on top when I eat it as a sandwich!)

Don’t save the green just for St. Patty’s day… make it an everyday part of your life, just like Popeye. Enjoy!

Green Goddess Salad

Anyone who knows me well knows I don’t particularly like sandwiches.  It’s not that I won’t eat them, but if given the choice of a sandwich or something else, I will usually choose something else… which means I have to be creative sometimes. Do you ever have those days where you are hungry and don’t know what you feel like eating?  That was me one day last week.  I stood staring into the open refrigerator, feeling hungry, but not exactly sure what I was looking for.  What I did see were lot of “parts”. I pulled them out one by one… green leaf lettuce, spinach, ½  of a leftover avocado, sprouted sunflower seeds, cucumber, a ripe pear and some Manchego cheese.  Hmm… looked like a great salad was about to come together.

I recently Instagramed a picture of this thrown together salad I nicknamed the Green Goddess Salad and I received a lot of requests for the recipe.  There isn’t an exact recipe, but salads are forgiving that way.  Cut up what you have, toss in a bowl with some ‘clean’ dressing and you’ve got lunch.  Maybe you have some pomegranate seeds or red peppers to add? Or leftover roasted vegetables to add to the mix? Focus on adding in produce and keep the cheese and nuts to a minimum.  And you probably noticed I didn’t use croutons… it’s best to get your crunch from the nuts or veggies, like celery or jicama.  The next time you’re staring in your fridge trying to decide what to eat, pull out your veggies and fruits and throw a salad together.  I’d love to hear what your final creation has in it.  Enjoy!

The ingredients and their nutritional ‘umph’ from my Green Goddess Salad are listed below. 

Salad Ingredients (60% lettuces, 40% add-in ingredients)

Spinach

Green Leaf Lettuce

Cucumber

Pear

Avocado

Sprouted Sunflower Seeds (or substitute with raw sunflower seeds)

Manchego cheese (small amount)

The Dressing -  Apple Cider Vinaigrette

(whisk the ingredients in a small container – all amounts are approximate - adjust amounts to your personal taste.  Leftover dressing keeps well in a small canning jar)

3 TBSP Apple Cider Vinegar

¼ Cup  Extra Virgin Olive Oil

1 tsp.  Dijon Mustard

pinch  Celtic Sea Salt

pinch   Fresh Ground Pepper

Goodness Listing:

Spinach – packed with vitamins and minerals: vitamins A, C, K, folate, calcium, magnesium, iron, B6, potassium

Green Leaf Lettuce – hydrating and offers vitamin A, C, K, manganese

Cucumber – hydrating, helps flush toxins and stabilize blood pressure

Pears – Help control blood pressure, good source of fiber and vitamin C. High in phytonutrients, which help prevent disease.

Avocado – healthy source of protein, fat, fiber, vitamins B, C, E, K.  Helps reduce inflammation in the body.

Sprouted Sunflower Seeds- sprouting increases the nutritional content of nuts and seeds anywhere from 300-1000%.  Sunflower seed are good source of magnesium (good for bones, nerves and muscles) and vitamin E, and provide ani-inflammatory benefits.  Eat in small amounts (2 TSBP) due to high calorie content and high phosphorous content for large portions. (or you can also substitute raw sunflower seeds)

Manchego Cheese - a sheep’s milk based cheese that gives you a bit of protein and calcium without the lactose of cow’s milk cheese.

Bragg’s Apple Cider Vinegar – Bragg’s produces an apple cider vinegar (ACV) that is fermented and unfiltered. Only use raw organic ACV that has the ‘mother’ of the vinegar. The ‘mother’ has enzymes of living nutrients and good bacteria. Clear vinegar is processed and doesn’t have any of the benefits that raw ACV has. There are different brands out there but I use Bragg’s Apple Cider Vinegar.  ACV also helps alkalize the body and regulate blood pressure.

Extra Virgin Olive Oil – healthy fat base for the dressing that has good flavor, too.

Dijon Mustard – for some added zing. Make sure you buy one without fillers

Celtic Sea Salt – an unprocessed, whole salt full of naturally occurring essential minerals. Not all sea salt has a high mineral content, Celtic and REAL Salt brands, do.

Fresh Ground Pepper - great flavor enhancer

A Rainbow of Possibilities

©growinwellness.com

Maybe it’s because I welcomed in the New Year in a place known for rainbows, but adding a variety of color to your morning seems like a good idea no matter where you wake up.  And what’s the quickest way to deliver? Make a smoothie.  One of the easiest breakfasts you can make is protein-packed smoothie.  Not only can you blend healthy goodness in minutes, you can easily take it on the go as a portable breakfast (or even as an afternoon snack).

Of all the things I love about morning smoothies, it’s hard to beat how many options there are.  (The irony of that statement, though, is that I have one favorite that I drink most days of the week). Once you have your basic recipe, you can personalize it any way you want. Before I leave you with my absolute favorite morning smoothie recipe, let me give you the framework for making a healthy smoothie and not a sugary dessert.

Start with a good base.  Coconut water is hydrating and has electrolytes, almond milk is a good choice for a little heartier base and if you really want to thicken up your smoothie and add a healthy probiotic boost you can use kefir* (a fermented yogurt-like liquid) as your base. * Kefir makes a thick smoothie, so you may want to add more fresh than frozen fruits.

Next add a high quality protein powder – choose plant based and one with no bad artificial sweeteners. Protein is a key element to breakfast – it stabilizes your blood sugar (reducing sugar cravings), strengthens your immune system and keeps you feeling full (helping with weight control). My favorite brands are SunWarrior Raw protein powder in vanilla, VegaOne all-in-one and Arbonne’s vanilla.

Include at least a cup of greens* (kale, spinach, collards) and a cup or so of fresh and frozen fruit and you have a good basic recipe. *Note: if you do not have a high powered blender, your greens will not pulverize quite as much, so expect to see small leaf pieces in the end result. 

Now, to really boost the power of your smoothie start adding in all kinds of goodness in the form of ”superfoods”:  hemp seeds, ground flax, chia seeds, maca powder, raw cacao, goji berries, nut butter, spirulina powder or even an avocado. Experiment with different combinations of fruits and add-ins until you find a few favorites.

You will notice that I do not list any sweeteners in my recipe. It is not necessary (or advisable) to add more sugar than what is already present in the fruit and protein powder. BUT, if you feel compelled to make your smoothie even sweeter, then I recommend using a teaspoon of raw honey (only raw!) or a few pitted dates.

Create your own weekly rainbow by changing up what you blend in the morning. The photo I posted shows a few variations. Love pink? Try blending strawberries and bananas with goji berry powder, flax and maca. Want to add a burst of sunshine to your morning? Blend mango with peaches and bananas, chia, coconut water and hemp seeds.  If purple is your favorite color, then mix blueberries, blackberries, strawberries and spinach with kefir for a base. And if green is your best color then a combination of banana, kale, cinnamon, chia seeds and flax will give you a green boost. The ones in the above photo do not all have greens, but do contain protein powder.

Which is my favorite ‘go-to’ morning smoothie?  The Green one, of course! Let me know what your favorite combination is!  Happy Blending!

Green Goodness Breakfast Smoothie

1 ½ cups almond milk

protein powder

1 tsp cinnamon

1 tbsp chia seeds

1 tbsp almond butter

1 tsp ground flax seeds

1 cup of kale leaves (washed and stemmed)

1 banana

3-4 ice cubes

Fill blender with ingredients in order listed and blend until well combined.  Pour into a glass and enjoy! (Or put in a disposable cup and take it with you.)

Got Greens?

Dark Green

Clothing color trends come and go, but when it comes to good nutrition, one color is always in style… Dark Green.  I’m sure you’ve heard the mantra “eat your greens” since you were a child, and mom was right. Dark leafy greens provide an abdance of nutrients to our cells to keep them healthy and happy and help fight off disease and illness. Just what’s so great about the one food group that kids turn away from without even the smallest bite making it to their mouth? Everything is the short answer. The long answer goes something like this:

Traditionally greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K.  They are loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Some of the possible benefits of consuming dark leafy vegetables are: blood purification, cancer prevention,improved circulation, strengthened immune system, promotion of healthy intestinal flora, improved gall bladder, kidney and liver function.

There is a wide variety of greens to choose from, broccoli being one of the most popular (and full of calcium!). Others to consider include bok choy, napa cabbage, kale, collard greens, watercress, mustard greens, broccoli rabe, arugula and darker leaf lettuces.  Spinach, swiss chard and beet greens are best eaten in moderation as they are high in oxalic acid which inhibits calcium absorption. Choose organic whenever possible, but eating non-organic greens is better than not eating them at all.

Greens strengthen the blood and respiratory system. Leafy greens are high-alkaline foods which may be beneficial to people exposed to higher amounts of pollution in urban areas. Green vegetables will help to replenish our alkaline mineral stores and continue to filter out pollutants. In Traditional Chinese Medicine, green is related to the liver, emotional stability and creativity.

Keep Dark Greens on your plate and you’ll be in style any time of the year.  Your body will thank you.