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.)

Cinnamon and Apples... Mouth Watering Goodness

©istockphoto.com

Cinnamon has been one of my favorite spices long before I knew of its health benefits.  It helps stabilize blood sugar, can improve LDL cholesterol and contains properties that help fight against bacterial and fungal infections.  There are even studies being done on how cinnamon can help prevent Alzheimer’s disease. 

But while all those attributes are well and good, it’s the scent and taste of cinnamon that melt my heart (and my taste buds). I love it in my morning smoothie and it finds my weakness when I’m served homemade cinnamon rolls.  It seems to be synonymous with the holiday desserts, not many which are waistline friendly.  Since the last few posts have been about healthier options for the dinner table, I thought you needed at least one option for a healthier dessert.  So below you will find my version of Baked Apples.  They are great served alone or with freshly whipped organic cream or maybe even a coffee spiked with a bit of brandy :)   They also make a great snack on a cold and rainy afternoon.  My mouth is already watering…

Baked Apples

4 organic apples (Honey Crisp or Granny Smith hold up well)

¼ cup coconut sugar

¼ rolled oats

½ tsp cinnamon

¼ tsp nutmeg

¼ tsp orange zest

4 teaspoons organic coconut oil

1 cup hot water

Heat oven to 375F and place rack one level up from bottom position.

Remove the apple cores, leaving some apple at the bottom.  Use a melon baller to create a well about ½”-3/4” wide.

In a small bowl, mix the sugar, oats, cinnamon, nutmeg and orange zest.  Divide the mixture evenly into the middle of the apples.

Place the apples in a baking dish that closely fits them.  Top each one with 1 tsp coconut oil.  Pour the hot water into the bottom of the dish and cover loosely with foil.

Bake for 20 minutes and remove foil.  Cook for an additional 20 minutes or until the apples are cooked through (they will be wrinkly and you can easily insert a paring knife into the side).

Remove from oven and serve with fresh whipped cream.

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.

Not Your Grandmother's Brussels Sprouts

Last week I promised to post some recipes to help ‘healthy up’ your Christmas Dinner (or any dinner for that matter) and I don’t want you to be disappointed that I am choosing one involving Brussels sprouts as the first contribution. These are not the same Brussels sprouts that your Grandmother used to serve. 

Why bother eating Brussels sprouts at all? They are high in Vitamins K and C, and offer a good source of manganese, folate and fiber.  More importantly, they are part of the cruciferous vegetable group and shine among its peers for having a greater amount of glucosinolate, which in everyday terms means they pack a punch in the cancer prevention department.

If you are thinking, “that sounds great, but I hate Brussels sprouts”, then I understand.  I used to steer clear of the lifeless, waterlogged vegetable, but my first bite of roasted, caramelized Brussels sprouts changed my mind.  For me, there is nothing like roasting vegetables to bring out their sweet, mellow flavor.   Plus, it is kind of fun to buy them still attached to the stalk when they are in season… which is right now.

This recipe is a compilation of several I’ve tried. The sprouts are roasted with shallots, mixed with farro (a nutty, ancient grain) and tossed with fresh Parmesan.  You can add rendered bacon for added depth of flavor.

If you don’t already like Brussels sprouts, maybe this will change your mind.  Enjoy!

Farro and Brussels Sprouts

1 cup farro*

2 ½ cups water

1 pound Brussels sprouts, quartered

1 shallot, chopped

3- 4 TBSP extra virgin olive oil

1 lemon, juiced

1 ½  tsp. sea salt

1 tsp. fresh ground pepper

¼ cup fresh grated Parmesan

Heat oven to 425F

Put the farro and the water in a saucepan and bring to a boil.  Cover and lower heat and simmer approximately 30 minutes*.   Drain excess liquid and set farro aside.

Put Brussels sprouts and chopped shallots in a bowl and toss with 3-4 tablespoons of olive oil, sea salt and pepper.  Set bowl aside for use later. Spread on a baking sheet and cook until browned, approximately 25 minutes. Make sure to stir a couple of times during roasting to ensure they brown evenly.  Add the Brussels sprouts/shallot mixture back to the bowl and add the cooked farro.  Squeeze the juice of one lemon over mixture and toss well. Add the parmesan and mix again.

* It’s best if you can soak the farro in water (toss soaking water) for an hour before cooking, which will reduce the cooking time to 20 minutes.

A Happy, Healthy Thanksgiving

Ever since I became a Health Coach, I’ve been a little worried that someday my family will boycott Thanksgiving at my house. But they are always pleasantly surprised to find most of our well-loved family recipes, along with a few new healthier twists on old favorites. (I’ve included a new “nutritious but delicious” Thanksgiving recipe below.)

How you approach the holidays is a personal choice. For some of us, this is one of those “treat” days where we eat what we want, without guilt, knowing we’ll be back on our mindful eating path the following day. For others, particularly if you are trying to lose weight or live healthier, you certainly don’t want to start a “season of overeating.”

So here are a few of the tips I like to share this time of year:

Try Thanksgiving grazing. Load your plate with vegetables and whole grains and just a side of lean turkey. When the rest of the dishes and desserts are passed, choose one or two that you really want, but put just a spoonful of each on your plate – not an entire serving. That way you will get a taste of the holiday foods you love most, without overeating or feeling deprived. (Two foods I always skip are white potatoes and bread. What foods are you willing to skip this year?)

Try alternatives, not abstinence. I’ve roasted sweet potatoes with a sprinkle of cinnamon and nutmeg instead of marshmallows, for a lighter, healthier dish that still shouts “Thanksgiving!” How about wild rice pilaf as an alternative to stuffing (see the recipe below)? There will be traditional stuffing as well, but this way people can choose. And who knows? They may prefer the pilaf! 

Don’t drink your calories. You don’t have to imbibe spirits to get into the spirit! I may have a glass of red wine with dinner, then switch to sparkling water with lemon.  Pace yourself. Remember, Thanksgiving kicks off a “season of eating” – if you let it. Don’t give in to the domino-effect that can happen from consuming large amounts of sugar, alcohol and dairy. Also, remember that food temptation is only one stress of the holidays; houseguests, family dynamics, kids home from school—all can send you running to the refrigerator. Try to be aware of your relationship with food and how you feel after indulging. Headache? Bloated? Exhausted? Moody? Why ruin your holiday by not feeling your best? Reducing or eliminating sugar, meat, alcohol and processed foods will help you avoid these symptoms, feel better and have more energy.

Don’t throw it all away. Even if you do over-indulge on Thanksgiving day, remember: it’s just one day. Don’t throw away all of your hard work by turning one day into a long-weekend marathon of eating. Stock up on disposable containers and send guests home with all of the leftovers. Maybe a neighbor will want the uneaten, leftover pie. You can’t eat it if it’s not in your house. If you have to, you can always toss out the temptations; after all, which is worse: throwing away food or throwing away your hard-earned health and wellness?

Find other ways to enjoy the holidays that don’t involve food. Bundle up and take a walk after the big Thanksgiving meal. Organize a game of touch football. Pull out the board games and close down the kitchen. Build a fire and tell stories, or watch old family videos (remember those?). In our family, we go around the table and each of us shares what we are most thankful for this year. Everyone slows down for a minute and it reminds us what the holiday is truly all about: Giving Thanks.

                                        ————————————

Barley & Wild Rice Stuffing

from Tufts University Health & Nutrition Letter

Instead of a traditional stuffing, try this healthful, lighter alternative! It has a slightly chewy texture and nutty flavor.

Ingredients:

2 tsp olive oil

1 ½ cups chopped white or yellow onion (about 1 large)

1 cup chopped celery (about 3 stalks)

½ cup uncooked pearl barley

½ cup uncooked wild rice, rinsed

1 tsp dried thyme leaves

3 cups reduced-sodium chicken broth or vegetable broth

1 bay leaf

½ cup slivered almonds (2 oz.)

½ cup dried cranberries

2 TBSP chopped fresh parsley

Freshly ground pepper to taste

Cooking Directions:

1. Heat oil in a Dutch oven or 4-qt pan over medium heat. Add chopped onion and celery and cook, stirring often, until softened (3 to 5 minutes). Add barley, wild rice and thyme; cook, stirring, for 30 seconds. Add broth and bay leaf; bring to a boil; reduce heat, simmer and cook covered, 45 minutes.

2. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until lightly golden and fragrant, 3 to 5 minutes. (Alternatively, toast almonds in a small baking pan in a 350-degree oven or toaster oven for about 10 minutes.) Transfer almonds to a plate to cool.

3. After stuffing has cooked for 35 minutes, lift lid and stir in dried cranberries. Simmer, covered, until barley and wild rice are tender and most of the liquid has been absorbed, about 10 more minutes. Discard bay leaf. Add parsley; add pepper to taste. Fluff with a fork and sprinkle top with toasted almonds, or allow guests to sprinkle almonds per serving.

Makes 8 half-cup servings. 

Tip: You can make the stuffing ahead of time; cover and refrigerate for up to 2 days. To reheat, place stuffing in baking dish, add 1/8 to ¼ cup water and cover. Bake at 350 degrees for 25 to 30 minutes, checking to test temperature and avoid overcooking. Sprinkle with almonds just before serving.

Good Morning Quiche

I can’t believe how much time has passed since I’ve posted a recipe… it seems that “Live Green” has been taking up a lot of space lately, so I say it’s time to give “Eat Clean” a little time in the spotlight.

EAT BREAKFAST!  Yes, I yelled that out to you.  I cannot tell you how often I hear that people skip breakfast, or (almost worse) choose a bagel, a bowl of cereal or a muffin for breakfast.  Both of these scenarios lead to a roller coaster cycle for your blood sugar, which weakens your immune system, causes over-eating (and ultimately weight gain) throughout the day and typically leaves the body feeling sluggish, moody, hungry and can even lead to headaches.

The best breakfast is one that is centered on protein. Not only will a healthy breakfast stabilize your blood sugar and help keep full longer, it will improve your concentration (help the kids stay focused at school) and keep your immune system strong.  A few quick examples of good breakfast choices are: a scrambled or hard boiled egg, Greek yogurt with walnuts and fruit, nut butter on sprouted grain toast or a smoothie with protein powder added. Even last night’s roasted chicken would be a good choice… just remember to EAT BREAKFAST.

Pressed for time in the morning? Here’s a fun and easy, make-ahead recipe for mini crust-less quiches that you can make at the beginning of the week.  If you use organic ingredients and raw cheese, it’s a ‘clean’ breakfast, too. You can bake a batch, eat one, and save the rest for later in the week.  Experiment with different add-in’s, too!  

Mini Breakfast Quiches

Makes 12-14 mini quiches

8 eggs

½ cup heavy whipping cream (organic)

½ cup milk

1 tsp Himalayan pink salt

ground pepper

1 tsp herbs of choice (I used Italian seasoning)

1 ½ cups shredded gruyere

2 organic zucchinis, grated

4 oz chopped pancetta

2 TBSP chopped shallots

1 TBSP coconut oil + a tad bit extra for the muffin tins

12 cup muffin tin

Heat oven to 375 F.  Using a paper towel, lightly brush the muffin cups with a bit of coconut oil and then put enough Gruyere in each cup to cover the bottom (this will form a crust when it cooks so make sure it’s covered well).

 Heat 1 TBSP coconut oil in a pan, add shallots and cook about 2 mins.  Add grated zucchini and stir until just softened (about 3 mins).  Put cooked zucchini in a bowl and set aside.  Next add the pancetta to the pan to cook until gently crisped. Drain on a paper towel.

Put 1-2 TBSP of zucchini mixture on top of the cheese in each cup. Next, distribute evenly the pancetta among the cups.

In a separate bowl, whisk eggs, cream, milk, herbs, salt & pepper. Distribute mixture evenly pouring into each cup (about ½ cup of egg mixture per cup).

Bake until the quiches puff up and turn golden, about 18-20 minutes. When done,  let cool for 10 minutes, then run a small spatula around the rim of each quiche and lift out. 

Eat right away or the mini quiches can be refrigerated and reheated when ready to eat.

Enjoy for breakfast (or lunch or dinner).

Overnight Oatmeal

My Vitamix blender blade was recently part of a recall and, as much as I’m happy Vitamix is on top of things and is replacing the blade at absolutely no cost to me, it’s tough to be without my favorite kitchen appliance.  Especially in the morning.  I’m an avid “green protein drink for breakfast” kinda girl and not having something to pulverize my kale into a yummy drink in the morning is getting old, fast. 

The good news of it all is that I have had to find some new options for breakfast (that are healthy, “clean” and filling), which led me to this

fantastic recipe for oatmeal.  It’s easy, there’s no cooking needed, and it can be adapted to several tastes. My husband loves coconut (and I don’t) so he gets some shredded coconut; and almond butter is my favorite, so in it goes to my jar.  There are so many possibilities… experiment with your own add-ins, just keep the base the same (oatmeal, flax, chia and almond milk) and you’ll be fine.  I’d love to hear what you try – post your favorite combinations under comments. 

Here’s a glimpse of my latest batch of oatmeal for this week:

Gather your ingredients: 

Fill your jars: 

Mix well: 

Cover and refrigerate: 

Overnight Oatmeal

(Following is for each serving)

½ cup gluten free oats

½ TBSP chia seeds

1 TBSP shredded coconut

1 tsp. ground flaxseeds

½ tsp. ground cinnamon

1 tsp. vanilla extract

½ cup almond milk

2 tsp. chopped dates

optional add ins:  dried blueberries, dried cranberries, walnuts, etc.

Combine all ingredients in order listed into a wide-mouth jar, mix well. Cover with lid and put in refrigerator overnight.  In the morning, stir one more time and eat cold or warm in the microwave for a warm breakfast. Option:  add fresh fruit before eating.

Enjoy!

Happiness Over a Blender

When you are a Health Coach, some of the most unusual things can make you giddy. Like finding zucchini blossoms at the farmer’s market…or finding a place that makes a smoothie with hemp seeds and maca…or, as was the case for me this weekend, coming across a Vitamix demonstration at my Whole Foods Market. I love to see what the demonstrator is going to make (it’s always delicious!) and get new ideas of what I can buy and blend. There is just something about a Vitamix that one does not quite understand or appreciate until there is one in your kitchen and you witness, first-hand, its amazing abilities.  Want to pulverize kale? Make dairy free ‘ice cream’?  Make hot soups and nut milks? I can tell you, the one Cuisinart and two Ninja blenders I’ve gone through couldn’t compare to what my Vitamix can do. (I am told that the BlendTec is a highly regarded competitor, and that may be the case, I’d love to hear if you have compared the two.)  I could go on and on about how much I love my Vitamix, but I will skip to the fun stuff and share a few great recipes for you to try.  If you don’t have a powerful blender, you might find that the kale and spinach don’t break down quite as much, but the taste will not be affected.  Happy Blending!

Dairy Free Chocolate Banana Ice Cream

1 Frozen Banana (cut in half)

1 TBSP raw cacao powder

dash of cinnamon

¼ cup vanilla almond milk

Put all items in blender and blend until smooth.

Drink Your Greens *

1 cup (or more) spinach

1/3 bunch of parsley

1 banana

1 kiwi

1 cup almond milk

 Put all items in the blender and blend until smooth. Option:  add 4-5 ice cubes for a frothier, colder smoothie.

Can’t See the Green Smoothie *

1 cup spinach or kale

1 cup frozen blueberries

1 banana

1cup coconut water (more or less, to desired consistency)

Put all items in the blender and blend until smooth.  Adjust coconut water to your desired consistency. 

*add a scoop of non-soy protein powder to make this a great breakfast drink.

Homemade Jam...that's healthy!

In an earlier post I talked about the benefits of chia seeds.  I hope you’ve been sprinkling them on your yogurt and adding them to your smoothies!  I recently came across a jam recipe that incorporates chia seeds.  You get a lot of ‘bang’  out of this one… fiber and antioxidants in the raspberries, omega 3’s, protein and added fiber from the chia seeds and a hit of added sweetness from the maple syrup.  

This simple recipe is courtesy of Pamela Salzman’s blog.  It is simple, healthy and delicious! Keeps for about a week in the refrigerator. Enjoy!

Raspberry Chia Jam

1 package of frozen, organic raspberries

2 TBSP + 2 tsp Chia Seeds

1 TBSP 100% real maple syrup or organic raw honey

Defrost raspberries, then put in a bowl and mash lightly. Add chia seeds and syrup, mix to combine well.  Refrigerate 6 hours (or overnight). Stir ingredients and the jam is ready to serve. 

Try as a topping on Greek yogurt, ice cream or on toasted sprouted grain bread, or even with almond butter for a tasty sandwich.  Enjoy!