Head to the Farm!

One of the best things to happen to the healthy, casual restaurant scene in Orange County lately is the addition of L.A.'s popular Mendocino Farms. My first taste of this awesome sandwich and salad shop was while visiting my oldest, who attended college near the Marina Del Rey location. It is more than just a trendy place for college kids to grab a sandwich or salad; it is a great place to dine on fresh ingredients with awesome flavors.

It's an “order first, sit down, have your food delivered to you” kind of place.  Concrete floors and rustic wood planking add charm to the atmosphere, right down to the “Eat Happy” Sign.

Mendocino Farms partners with regional farms to keep The Mendocino Farms menu full of seasonally fresh ingredients. They use artisan breads for their sandwiches and their chicken comes exclusively from free-range providers Pitman Farms and Petaluma Poultry.  Their pork and turkey are antibiotic free and humanely raised. They have vegan and vegetarian options and they offer gluten free bread. Drake Family Farms supplies their dairy related items. They use organic produce whenever possible. These key components not only support a healthy body, they support local farms and a movement toward conscientious eating.

The menu has a variety of choices with creations that reflect the foods of faraway places (how about a Thai Spring Salad, Samosa Dosa or Pork Belly Bahn Mi?) as well as more familiar favorites that have been creatively upgraded with great ingredients: the Sophisticated Chicken & Prosciutto Salad adds market roasted vegetables and fresh mozzarella and their version of a BLT involves carved balsamic-glazed steak and roasted tomatoes on pretzel bread.  There is a weekly Chef’s Pick and they rotate a portion of their menu seasonally to take advantage of each growing season.

Thank goodness they expanded to the OC so I could get my “Mendo” fix a little more often. What are my go-to favorites? If it’s a sandwich, it’s the Chicken MBT (shaved chicken breast, fresh mozzarella, pesto, balsamic vinegar tossed greens on ciabatta) or if I’m in the mood for a salad, it’s the Modern Caesar (kale, romaine, butter lettuce, tomatoes, avocado, crispy wheatberries and Grana Padano cheese, shaved chicken optional). Mouth watering goodness.  Hungry yet? Head to the Farm and share in the comments what your favorites are!

(If you like knowing about healthy restaurants in Orange County, California, stay tuned . . .  Grow in Wellness has a big announcement coming this summer!)

A Bowl Full of Spring

While the calendar may say spring has arrived, for many of you the weather outside says otherwise. Do not let that discourage you from enjoying the 'other' things spring has to offer. The gifts of spring go beyond sunny days and cherry blossoms starting to bloom.  Your produce department – or your favorite Farmer’s Market – should be filling up with an abundance of spring’s best gifts: strawberries, sugar snap peas, arugula, sprouts, asparagus, artichokes, radishes, avocados and more.  These produce stars are not just beautiful to look at, they taste great, too.

Picking produce at its peak freshness and eating it right away is the key to maximum flavor and nutrients.  Combining spring’s bounty into a salad is a simple, easy way to enjoy them. One of my favorites is my Grow in Wellness Spring Salad, where I simply toss my favorite spring offerings with mixed greens and a homemade balsamic dressing. {recipe here}

Want a few more options? The no-recipe method is one way to go; simply chop your favorite produce and toss with a tangy vinaigrette. You can even make a warm, roasted vegetable salad and toss with a lemony, tahini dressing for something a little less ordinary.  And if a more formal recipe is your style, then here are a few from some of my favorite websites:

Spring Salad with Pumpkin Seed Brittle

Sugar Snap Pea Salad

Warm Spring Salad

What is your favorite way to eat the freshest veggies and fruits of the season? Grow in Wellness would love to hear from you! 

“Spring is nature’s way of saying ‘let’s party!’” – Robin Williams

The Salad Trap

When you hear or think the word diet, does the idea of eating salad soon follow? It is a common scenario to link the two together, but not always the best decision for health or weight loss. Whether you are seeking a healthier way of eating or want to lose a few pounds, and think salads are the way to go, be careful not to fall into "the salad trap". Many salads contain nearly a day’s worth of calories and are full of unhealthy fats and high sodium counts.

Salads are a great way to get your daily dose of greens and veggies, but not all salads are created equal.  Here’s a quick breakdown of some of the worst salad traps. 

California Pizza Kitchen Waldorf Salad has 1370 calories and 28 g. of saturated fat

Cheesecake Factory Caesar w/ Chicken has 1,510 calories.

Red Robin Crispy Chicken Tender salad has 1450 calories and 96 gr. fat

Applebee’s Oriental Chicken Salad 1380 cal. 99 gr. fat

Yard House BBQ Chicken Salad – 1580 cal.

Baja Fresh Tostada salad – 1120 calories

Wedge Salad  - one of the biggest charades in the salad world. This salad might not have as many calories as the others, but it is nutrient deficient. There is nothing healthy about its ingredients (iceberg lettuce, bacon, blue cheese). It will fill you up with ingredients that don’t do much but curb hunger. 

Deconstructing Ingredients

Here are some of the biggest offenders and healthier alternatives:

Salad dressing is a main killer of a potentially healthy salad.  If it’s creamy, it’s probably not healthy and if it’s fat-free, then it’s loaded with sugar. Even pre-made vinaigrettes have a lot of added sugar (and that means more calories).

·      At home make your own vinaigrette (recipe link) or when eating out, ask for olive oil and vinegar to dress your own.

Salad bars and restaurant salads have a ton of unhealthy ingredients and many have a high sodium content.

·      Select items that are fresh cut and nutrient dense (broccoli, carrot) vs. coming from a can (corn, mandarin oranges). And don’t overfill your plate.

Iceberg lettuce – A "no nutritional value" super cheap lettuce. 

·      Replace with dark green lettuces, spinach or chopped kale (or a mix of those).

Candied nuts – These add sugar and calories.

·      Replace with plain toasted nuts and only use a tablespoon size.

Dried and canned fruit – highly processed and high in sugar.

·      Instead seek out fresh fruit like berries, apples, pears, or pomegranate seeds.

Croutons, fried tortilla strips, fried onions – Having something crunchy in a salad is a requirement for some, but these come with unwanted fats and deficient calories.

·      Get your crunch from things like carrots, jicama, celery or plain toasted nuts and roasted chickpeas.

Cheddar cheese- Cheese in general adds unhealthy fat and a lot of unneeded calories to salads.

·      Leave it off completely. If your will-power is weak, then skip the cheddar and Monterey jack and instead choose cheese from goat’s milk (goat cheese) or sheep’s milk (manchego, feta).  Fresh mozzarella is a good swap, too, just remember to keep portions small (1-2 oz) for any cheese you choose.

Unhealthy proteins - crispy chicken, mayo-laden tuna, chicken or egg salad, salami and bacon all really bring down what could be an otherwise healthy salad. 

·      Choose grilled chicken or salmon for a protein, or keep it vegetarian with black beans, lentils or organic edamame.

Portion size!  Many salads contain nearly a day’s worth of calories and portion size is one of the  contributors.  Ask for a side portion, split with someone else or only eat half.

Other healthy options to add to any salad:  fresh, steamed or roasted vegetables; quinoa, avocado, chickpeas and beets (not from a can!).

Going out to eat? Almost every major restaurant has their menu with nutritional facts available online. Do some homework on your favorites and “know before you go”.  Ask your server about ingredients and don’t be shy to ask for substitutions or omissions.

Eating at home? Make the most of each season by choosing the freshest produce and combine it into a salad with homemade vinaigrette.

Rule of thumb for any salad: lots of dark leafy greens, pile on the veggies, limit the 'extras' and choose dressings carefully. The photo above is a great healthy option :)

Here’s a simple salad recipe to share that incorporates a little red, white and blue for 4th of July…

Fill a bowl with organic spinach and romaine lettuce. Add roasted asparagus, cooked quinoa, avocado, toasted slivered almonds, fresh sliced strawberries, fresh blueberries and some crumbled goat cheese. Toss with a homemade balsamic vinaigrette. Yum!

Salads are a great way to be creative! What will your next salad creation look like?

Quinoa for Spring... Bring it on!

Need a new fresh way to incorporate quinoa into your day? Here’s a new recipe for reinventing the quinoa salad with some of spring’s tasty offerings.

Strawberry Sugar Snap Quinoa Salad

This salad is packed with nutrients and flavor!

Strawberry season is in full swing and there is nothing quite as mouth watering as fresh, juicy (organic) strawberries. A great source vitamin C, they do not ripen after being picked, so choose fragrant, bright red berries when you are at the store and eat them within a few days.  They add just the right amount of sweetness to this salad.

Sugar snap peas are also in season and bring their own dose of vitamin C along with vitamin A and some iron.  They taste good raw or lightly steamed and add a nice bunch of crunch to the mix.

Quinoa is its own powerhouse, a seed that acts like a grain and is considered a complete protein.  It is gluten-free and gives you fiber, magnesium, folate and iron. It is flavorless and can be eaten warm or cold, as breakfast or as a main course. It cooks quickly, so it’s easy to prepare. It’s even better for you when you sprout it. 

Pumpkin seeds give us a healthy dose of zinc, magnesium and plant based omega-3’s. Toast them in a low-heat oven to preserve vital nutrients. 

Combine these ingredients with some herbed goat cheese and a tangy dressing and you’ve got a great salad that works as a main dish when served on a bed of greens or as an easy, make-ahead side for dinner. Great for a pot luck, too!

Nutrient Notes:

Manganese - Plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.

Magnesium is important for every organ in the body -- especially the heart, muscles, and kidneys.

Zinc helps heal wounds and plays an important role in the immune system, reproduction, growth, taste, vision, and smell, blood clotting, and proper insulin and thyroid function.  

*sources: www.umm.edu; www.whfoods.com;

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!

Summer Salad, Hot or Cold

©growinwellness.com

Do you remember the days when Chinese Chicken Salad was the popular new entrée to order at almost any restaurant you went to?  Some places offered this salad in staggeringly large proportions; others served it dripping in so much dressing that the leaves were no longer crisp by the time it arrived at your table.  Either way it was served (and all those in between), most recipes were far from healthy and were packed with unneeded sugar and extra calories.

Here is a new, healthier way to enjoy an Asian flavored salad without the processed, canned mandarins, fattening fried ‘wonton sticks’ or the sugar laden, weight-gaining dressing poured over the top.

It’s my Noodle Salad with Asian Flair dressing. It uses buckwheat soba noodles (which are gluten free), fresh, crisp vegetables (including good-for-you napa cabbage) and a dressing that gives you the Asian flair without all that sugar. The base recipe can be adapted to your include your favorite veggies... just toss with the dressing.

You will notice that this dressing does not use soy sauce or rice vinegar. Instead, I’ve replaced those with healthier Bragg’s liquid aminos and apple cider vinegar to give you a nutritional boost and drop the sodium count.

NOODLE SALAD With ASIAN FLAIR DRESSING (serves 3-4)

 For the base: 

1 package of cooked buckwheat soba noodles

1 small head of Napa cabbage, sliced thin

1 cup of snow peas, sliced bite size

1 large carrot, shredded

2 green onions, sliced on the diagonal

½ cucumber, large dice

1 red pepper, sliced into thin strips

2 chicken breasts, roasted and sliced thin

---

toasted sesame seeds

 For the dressing:

1/3 cup extra virgin olive oil

1/3 cup Bragg’s liquid aminos

1 ½ TBSP sesame oil

2 ½ TBSP Bragg’s apple cider vinegar

2 tsp fresh grated ginger root

 Mix the chopped vegetables, chicken and soba noodles in a large bowl, then add dressing and toss until well coated.  Divide onto plates and sprinkle with toasted sesame seeds.  Serve warm, room temperature or chilled.  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