Traditional Meusli

Try a bowl of traditional muesli as a breakfast, snack, or light dinner. One of the most nourishing comfort foods!

Bowl of Health

Traditional muesli is a nourishing cereal popularized in the early 1900s by a Swiss physician named Maximillian Bircher-Benner. He developed the dish to feed patients in his hospital to nurse them back to health.

Interestingly, the ingredients in muesli are very similar to the staples of a saatvic diet, which is said to be the most healthful diet for yoga practitioners because it is nourishing to the body while allowing the mind to maintain a peaceful state.

This dish has has many forms and can be varied according to one’s personal taste or health preferences. Generally it is prepared using rolled oats (which can be made gluten free) that have been soaked in water, milk, or juice, as well as nuts, seeds, grated or chopped fresh or dried fruits, and spices. The recipe below is just a suggestion. Try it out, or comment with your variation, s’il vous plait.

Ingredients:
2 cups gluten free oats
1/2 cup chopped walnuts/pecans
1/2 cup sunflower seeds
1/2 cup golden raisins (or other dried fruit)
4 tbs. chia seeds

*Mix above ingredients in a jar. Makes almost four cups.

Method:
When ready to eat, mix 3/4 cup of above mix with:
1-2 tbs. flax meal
1/2-1 grated apple or 1/2-1 cup berries
1 cup fresh almond milk
pinch nutmeg
pinch cinnamon
*Mix together and allow to sit for a few minutes before eating.  Enjoy!

Health Benefits:

Rolled Oats: Due to their high fiber content, oats are known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Oats also help maintain cardiovascular health since they contain antioxidant compound called avenanthramides, which help prevent free radicals from damaging LDL cholesterol. Oats, oat bran, and oatmeal also contain a specific type of fiber known as beta-glucan, which has been shown to help immune funtion and to stabilize blood sugar. Oats are also high in manganese, selenium, and phosphorous. See here for more health benefits and nutritional information.

Walnuts: Walnuts are powerful medicine. They are packed with valuable antioxidants and anti-inflammatory nutrients such as omega fatty acids, manganese, and copper. Walnuts have been studied and proven to help decrease risk of certain cancers,  including prostate and breast. They also help prevent cardiovascular problems and type 2 diabetes. See here for more health benefits and nutritional information.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or “good” fat and protein. See here for more health benefits and nutritional information.

Sunflower Seeds: A handful of sunflower seeds will supply significant amounts of vitamin E (the body’s primary fat-soluble antioxidant, which is also an anti-inflamatory and cardiovascular health superstar), magnesium (which has been said to help reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke), and selenium (helpful for DNA and cellular repair). See here for more health benefits and nutritional information.

Raisins: Raisins are high in fiber witch can aid in relief of constipation. They a good source of iron (thus helping with anemia), arganine (which can enhance libido and aid with sexual weakness). They also contain calcium and boron, both of which are crucial for proper bone health. See here for more health benefits and nutritional information.

Chia Seeds: “Chia” is the Mayan word for strength. Once an important energy source for Mayans, Incas and other ancient cultures, they are now favored by athletes and birthing mothers for their strength and energy enhancing properties. They are a great source of omega-3 acids, calcium, protein, fiber and potassium. Plus they’re low in cholesterol and sodium. See here for more health benefits and nutritional information.

Flax Seeds: Flax is one of the best sources of omega-3 fatty acids. They’re also high in lignans, fiber-like antioxidant compounds. They contain mucilage (gum), a water-soluble, gel-forming fiber that provides special support to the intestinal tract by helping improve the absorption of certain nutrients in the small intestine. Their antioxidant and anti-inflammatory benefits can also be helpful in cancer prevention and the quelling of chronic inflammation. Flaxseeds are also high in manganese, magnesium, and vitamin B1. See here for more health benefits and nutritional information.

Apple: Due to their water-soluble fiber (pectin) content, and their  mix of polyphenols (antioxidants), apples can help decrease our total cholesterol and LDL-cholesterol. Also, the phytonutrients in apples can help regulate blood sugar. See here for more health benefits and nutritional information.

Blueberries: Blueberries are touted as a “superfood” and it’s no wonder why. Particularly wild organic blueberries contain a variety of antioxidant nutrients which support the whole body. Recent studies suggest that blueberries are also likely beneficial for improvement of memory, and  help protect our nerve cells to help slow down the onset of other cognition issues frequently associated with aging. See here for more health benefits and nutritional information.

Roasted Fennel Bisque with Toasted Walnuts

The perfect antidote to a chilly fall day: a piping hot bowl of roasted fennel bisque with toasted walnuts and a hefty dose of fresh ground black pepper.

This recipe was adapted from http://www.epicurious.com

Ingredients:

2 Large bulbs fennel, quartered

1 Tbs. organic canola oil

1 Tbs. ghee

Sea salt & fresh ground pepper to taste

1/2 white or yellow onion

2 Cups potatoes, peeled and cubed

4 Cups chicken stock (or vegetable stock, if you prefer)

Healthy splash sherry vinegar

1 Cup half and half (or whole milk)

1 Cup toasted walnuts, coarsely chopped, divided

Method:

Preheat oven to 400 F. Toss fennel with 1 tablespoon oil and sea salt. Roast fennel on a baking sheet until tender and golden brown, about 25-ish minutes.

While fennel is roasting, heat ghee in a stock pot over medium-low flame. Add onion, stirring to coat with ghee. Cover pot and cook the onions for about 5 minutes, until translucent and lightly browned. Add potatoes and stock and bring to a boil. Reduce heat to simmer until the potatoes are fully cooked (20 minutes-ish).

Puree mixture until smooth. Add sherry mixture and the half and half to reach the desired texture of the soup.

Allow fennel to cool, then dice. Add to potato mixture, then return to simmer. Stir in 1/2 the walnuts. Season to taste with salt and pepper.

To serve, ladle soup into warm bowls. Sprinkle with remaining walnuts and freshly ground black pepper.

*Variations: Would be very tasty with sauteéd mushrooms and/or dark chicken meat. Could even add a hint of truffle oil too.

Benefits:

Fennel: In addition to its abounding phytonutrients, fennel bulb is an excellent source of vitamin C, fiber, folate, and potassium. It also has a unique licorice-like flavor and a ton of crisp crunch. See here for more health benefits and nutritional information.

Ghee: A favorite among Ayurvedic practitioners, said to help cure ailments from tight muscles to memory loss. Ghee is essentially clarified butter that has been separated from the milk solids and saturated fats. I highly recommend replacing your regular butter with this. Read up on the health benefits and nutritional information.

Homemade Chicken Stock: Way more nourishing than it’s store bought counterpart. Great for digestion as well as your joints and connective tissue. Plus it’s easy to make. See here for more health benefits.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Onion:  Like garlic, onions are high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Potatoes: Potatoes come in a bunch of varieties and are a good source of Vitamin B6, Vitamin C, copper, potassium, manganese, and dietary fiber. When prepared properly (read: NOT french fries or potato chips) they can help protect against cardiovascular disease, respiratory problems and certain cancers. See here for additional health benefits and nutritional info.

Walnuts: Walnuts are powerful medicine. They are packed with valuable antioxidants and anti-inflammatory nutrients such as omega fatty acids, manganese, and copper. Walnuts have been studied and proven to help decrease risk of certain cancers,  including prostate and breast. They also help prevent cardiovascular problems and type 2 diabetes. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

 

5-Minute Coco Pepita Balls

These coco pepita balls are the bomb. ‘Nuff said.

Hungry for dessert? Have 5 minutes? Perfect. Throw a few ingredients in a blender or mini-food processor, and voilá: a MUCH lower maintenance version of “Chocolate Salty Balls.” Eat your heart out, South Park Chef!

Ingredients:

1/2 Cup pepita sunflower butter (or any other non-runny nut/seed butter)

2 Dates

1 Tsp. Vanilla Extract

1 Tbs. Organic raw cacao powder, plus one more Tbs. for dusting

*NOTE: This recipe makes about 9-ish 1″ servings, but can be doubled or tripled very easily.

Method:

Put all ingredients in a mini-food processor (or blender or regular sized food processor) and pulse a few times.

Then blend all ingredients for a few more seconds at a time until well blended. You might need to take a spoon and scrape the sides a few times to get all the ingredients sufficiently mixed.

Using clean hands, roll the mixture into 1/2″-1″ balls and place onto a serving plate or a sheet of wax paper.

Place remaining cocoa powder in a mesh strainer (or any other kitchen tool with a fine mesh weave) and dust the balls with chocolate. (This is the PG version, get your mind out of the gutter!)

Eat immediately, or place them in the fridge to chill until ready to serve.

Health Benefits:

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Pepitas (Hulled Pumpkin Seeds): These babies are packed with zinc and vitamin E, but are also excellent sources of manganese, tryptophan, magnesium, phosphorus, and copper. They are also very high in protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Sunflower Seeds: A handful of sunflower seeds will supply significant amounts of vitamin E (the body’s primary fat-soluble antioxidant, which is also an anti-inflamatory and cardiovascular health superstar), magnesium (which has been said to help reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke), and selenium (helpful for DNA and cellular repair). See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Pepita Sun Butter

This high-protein blend of toasted pepitas and sunflower seeds goes with everything.

I am on a nut and seed butter kick. They’re just so darn yummy and can come in all sorts of flavor variations. Plus my husband likes them too, so we can hardly keep a jar around for more than a few days. But if allowed, these nut and seed butters can last in the fridge for up to a couple of weeks.

Ingredients:

1 1/2 Cups organic raw pepitas

1 1/2 Cups organic roasted and salted (or unsalted) sunflower seeds (or you can roast your own)

1 Tbs. organic canola or olive oil

1 Tbs. honey

*Only use a pinch of salt if using unsalted sunflower seeds

Method:

Vitamix: Pour all seeds into blender. Drizzle with oil, honey, and optional sprinkle of salt. Turn on low, then turn up to high. Blend and stir using tamper until creamy (1-2 minutes). WARNING: Don’t process longer than 2 minutes or you risk burning out your motor.

Blender: WARNING: Not all blenders are created equal. Not recommended unless you have a muy strong blender or are ready to face the consequences if you’re seeds are tougher than your blender.

Food Processor: Same as Vitamix instructions, but you will need to turn off food processor and scrape the sides with a spatula as the consistency goes from chopped to meal to a creamy buttery consistency.

Put the finished product in a glass jar and put in the refrigerator until ready to consume.

Health Benefits:

Pepitas (Hulled Pumpkin Seeds): These babies are packed with zinc and vitamin E, but are also excellent sources of manganese, tryptophan, magnesium, phosphorus, and copper. They are also very high in protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Sunflower Seeds: A handful of sunflower seeds will supply significant amounts of vitamin E (the body’s primary fat-soluble antioxidant, which is also an anti-inflamatory and cardiovascular health superstar), magnesium (which has been said to help reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke), and selenium (helpful for DNA and cellular repair). See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Homemade Almond Cashew Butter

Homemade nut butters go with anything, but my favorite way to partake is with a freshly sliced honeycrisp apple.

I just learned a dangerous new skill: making nut and seed butters. They are generally less expensive to make at home, and you can control the ingredients so you don’t eat any less-than-healthy hidden ingredients (like preservatives and sugar). But they are very delicious, so beware, or you might accidentally eat the whole container-ful in one sitting…NOT that I’m speaking from experience or anything.

Serve this almond/cashew butter with apple slices, veggies, slathered on good bread, added to your favorite smoothie…get creative, the combinations are endless. Good fats abound, and these butters are also a good source of protein.

*Note: If you’re serving this with apple slices, try squeezing a little lemon juice and a sprinkle of sea salt to really make the flavors pop. Enjoy!

Ingredients:

1 1/2 Cups organic roasted (not salted) almonds

1 1/2 Cups organic roasted (not salted) cashews

1 Tbs. organic canola oil

1 Tbs. honey

Pinch salt

Method:

Vitamix: Pour all nuts into blender. Drizzle with oil, honey, and sprinkle of salt. Turn on low, then turn up to high. Blend and stir using tamper until creamy (1-2 minutes). WARNING: Don’t process longer than 2 minutes or you risk burning out your motor.

Blender: WARNING: Not all blenders are created equal. Not recommended unless you have a muy strong blender or are ready to face the consequences if you’re nuts are tougher than your blender…No, that is not supposed to be a metaphor for anything.

Food Processor: Same as Vitamix instructions, but you will need to turn off food processor and scrape the sides with a spatula as the consistency goes from chopped to meal to a creamy buttery consistency. See here for a beautiful photo tutorial.

Health Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Cashews: Cashews have a lower fat content than most other nuts, and approximately 75% of their fat is unsaturated fatty acids. What’s more is that about 75% of this unsaturated fatty acid content is oleic acid, the same monounsaturated or “good fat” found in olive oil. This super nut is also packed with copper, manganese, magnesium, and tryptophan (the “feel good” amino acid”). See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Harvest Arugula Salad

Toss this season’s bounty in a bowl with some olive oil, lemon juice, salt, pepper, and a smidge of honey, and you’ve got yourself a hearty meal!

Hungry and pressed for time? Lucky for us, many cooler weather crops taste fabulous together. When in a pinch for a quick meal, I just chop up whatever we have in the larder and end up with a very tasty and filling salad. Don’t be afraid of the fat in this salad. It’s all the “good” kind, so as long as you’re getting a little bit of movement into your day, it shouldn’t add any girth to your midsection. And research shows that fat-soluble vitamins (such as beta carotene, vitamin D, and vitamin E, among others) require small amounts of healthy fat to optimally absorb into the body. So eat up and enjoy!

What’s your favorite autumnal harvest salad combo?

Ingredients:

1-2 cups fresh arugula (can sub spinach or greens if you’d rather have a less spicy salad), lightly chopped

1/2-1 small honeycrisp apple (no really, finding a local honeycrisp is worth it), chopped

1 small handful raw, sprouted, and/or toasted pecans, chopped

1/2-1 small avocado, diced

1-2 Tbs. olive oil

Juice of half a lemon or 1 Tsp. apple cider vinegar

salt and pepper to taste

a teeny squirt of honey

*Optional: A little crumble of local goat cheese goes a long way!

Method:

Whisk together dressing ingredients (oil, juice or vinegar, salt, pepper, honey) in the bottom of your large salad bowl.

Place the rest of the ingredients in the bowl and toss well. (*Note: For optional goat cheese, crumble over the top before serving)

Serve and enjoy! Serves 1-2

Health Benefits:

Apples:  My, what balanced phytonutrients you have, oh beloved apple. Apples contain a wide array of polyphenols which help regulate our blood sugar. They’re also a great source of Vitamin C and other antioxidants, and fiber. See here for more health benefits and nutritional information.

Arugula: Arugula is a rich source of folate, Vitamin A, Vitamin K, and B-complexes (such as thiamin, riboflavin, niacin, vitamin B-6, which are essential for optimum cellular enzymatic and metabolic functions). This is a low-cal lettuce leaf that packs a nutritional wallop, so don’t be afraid to ask for a second helping! See here for more health benefits and nutritional information.

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or “good” fat and protein. See here for more health benefits and nutritional information.

Soul Warming Green Chile Stew

Introducing the lifeblood of every Native New Mexican I know: Green Chile Stew. Yummm…

Ingredients: (use as many local/organic as you can lay your hands on)

1 tablespoon olive oil or ghee

1 pound-ish lean, local, grass fed ground beef (or at least lean organic)

3-4 cloves garlic, chopped

1 large onion, chopped

1 teaspoon ground cumin

2-3 teaspoons dried oregano

2 pounds roasted New Mexico chiles

2 medium potatoes, roughly peeled and cubed

3-4 roma tomatoes, chopped

1 32-ounce box vegetable broth

1-2 drops oregano essential oil

salt and pepper to taste

*optional: garnish with a wedge of lime, a handful of chopped cilantro and a fresh corn or flour tortilla

Method:

Heat the olive oil/ghee in a Dutch oven or heavy saucepan over medium-high heat. Add the garlic, onion, cumin and oregano. Cook until aromatic and lightly browned. Add beef, mix together, and cook until meat is lightly browned.

Pour in the vegetable broth and reduce the heat to low. Add the potatoes and tomatoes to the stew and simmer for about 45 minutes. Remove from the heat and serve.

*Note: Great to eat when finished cooking but amazing the day after.

Note: If roasted chiles are not available you can roast them yourself. Roast chiles on grill till they are black on all sides, then place in a paper bag and allow to cool. (This will make them easier to peel.) Rub the blackened peel off and rinse clean, then cut in half lengthwise, seed and chop.

Health Benefits:

Ghee: A favorite among Ayurvedic practitioners, said to help cure ailments from tight muscles to memory loss. Ghee is essentially clarified butter that has been separated from the milk solids and saturated fats. I highly recommend replacing your regular butter with this. Read up on the health benefits and nutritional information.

Grass Fed Beef: Research has shown that meat, eggs, and dairy products from pastured animals are much better for your health than their mega-farmed counterparts. They offer more “good” fats, and fewer “bad” fats, are richer in antioxidants, vitamins, and minerals such as vitamins E, beta-carotene, and vitamin C. Plus they don’t contain the added hormones and antibiotics generally found in the factory farmed variety. See here for more health benefits and nutritional info.

Garlic: Garlic has long been touted as a health promoting food. It is high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. Garlic is also rich with manganese and is a very good source of vitamins B6 and C, as well as selenium. This “stinky rose” also protects our blood vessels from inflammatory and oxidative stress, but its other health benefits abound. See here for nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Onion:  Like garlic, onions are high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Cumin: Cumin is a great source of iron and play an important role in our digestion. Cumin seeds may also have anti-carcinogenic properties, and thusly would help prevent cancer. See here for additional health benefits and nutritional information.

Dried Oregano/Oregano Essential Oil: In essential oil form, oregano is a powerful antibiotic, anti-inflammatory, anti-bacterial, anti-fungal, antioxidant, anti-parasitic, antiseptic, anti-viral and disinfectant. See here for more health benefits and properties, and if you are interested in purchasing oregano, or any other doTerra essential oils, please click here.

Green Chile:  Aside from being one of the most delicious foods on the planet, green chile is rich in fiber, contains no fat, cholesterol, or sodium. Meanwhile, it is packed with Vitamins A and C (essential for bone, tooth, mucosal, and eye health). See here for additional health benefits and nutritional info.

Potatoes: Potatoes come in a bunch of varieties and are a good source of Vitamin B6, Vitamin C, copper, potassium, manganese, and dietary fiber. When prepared properly (read: NOT french fries or potato chips) they can help protect against cardiovascular disease, respiratory problems and certain cancers. See here for additional health benefits and nutritional info.

Tomato: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later. See here for more health benefits and nutritional information.

Serve it up with cilantro, lime, and a tortilla and you’re all set!

Life’s a Peach

Ah, the peach…The essence of summertime. Happy to have learned a way to preserve some for those freezing cold January nights!

Learning How to Savor and Preserve Life’s Sweet Moments

Autumn steadily approaches and summer’s delights are making room for the fall flavors. But who says we can’t preserve a few sweet treats for those long, cold nights? Matt, our local fruit stand guy, told me how to freeze whole peaches so we can taste their sweetness long after the frosts come. I froze a few bags full, and look forward to trying them come winter. But get them while you can! Once they’re gone, we won’t get another chance to enjoy the freshies ’til next summer. Enjoy!

Method:

1. Let whole, unblemished peaches ripen.

2. Rinse off fuzz and towel dry.

3. Place peaches in a plastic bag. (I used the vacuum seal variety, but you can use a regular zip-lock.)

4. When ready to use, remove the desired number of peaches from the bag, run cold water over frozen peach and slip off the skin.

5. Microwave for 10 to 15 seconds. (I don’t like microwaves much, so will see how allowing them to thaw naturally works…will keep you posted.)

6. Use peaches as desired: for cereal or yogurt toppings, pie or cobbler, or just as is.

7. Let me know how it goes!

Lots of little peaches, all snuggly in their airtight ziplock freezer bags.

 

One Swedish-made pe…ahem…peach pump. This handy gadget sucks the air out of the ziplock bag to ensure the peaches don’t get freezer burn…but it TOTALLY looks like something out of Austin Powers. 🙂

Best Chicken Salad I Ever Ate…

This batch fed a roundup of hungry ladies at a baby shower brunch, served with buttery croissants. Yum.

…Meanwhile the meat/no meat debate continues…

Ah, the endless debate: If you are a true yogi, can you eat meat? That is for you to decide. But I will say this: the concept of “ahimsa,” or unconditional love for all beings (as defined by Nischala Joy Devi in her heart-centered translation of the Yoga Sutras) must be applied to oneself too. Yes, it makes my being writhe to think of animals being abused and “dispatched” for human consumption. But if your body is in need of certain sustenance that only animal flesh can provide, and you prepare and eat it with love and gratitude in your heart, then I personally think it is ok in moderation. Granted, there are likely yogis, vegetarians, and vegans who would vehemently disagree. And that’s ok.

My best advice is to listen to your own body and soul’s inherent wisdom. But if you decide to go for it, try this recipe. The extra time it takes to shred the chicken meat is totally worth the effort. It’s nutritious and delicious, and can be made in large enough batches to feed the masses…as long as they’re not vegetarian. (In which case make any of the other recipes on this site.)

Ingredients:

4 cups cubed or shredded cooked chicken (about 1 3/4 pound)

*Note: 1) If you use breasts and thighs it tastes even better! 2) If you shred the chicken rather than cut it, it tastes even better-er! 3) Make sure chicken is completely cooled before mixing with other ingredients to make it taste the better-iest!

*Note: This is a GREAT way to use up leftover chicken and/or turkey meat.

1 cup chopped pecans, toasted and cooled

1 cup chopped fennel (can sub celery if you don’t have/like fennel)

3 sprigs finely chopped green onion

2 cups halved seedless purple grapes

1/4 cup mayonnaise (can use homemade Paleo-nnaise if that’s your bag, baby)

½ cup Greek yogurt (can use all Greek yogurt if you don’t like mayo)

2 Tbs. finely chopped fresh mint or 3-4 Tbs. dried

Hefty dash tabasco sauce

Hefty drizzle honey (1 Tsp.-ish)

Salt and pepper to taste

Method:

Toss together all ingredients in a large bowl until combined well. Can be served immediately, but is even yummier if allowed to sit for a few hours or even overnight.

Can be served solo, in sandwich or wrap form. This chicken salad is heavenly on a fresh croissant, but is also tasty when served in lettuce wraps or radicchio leaves if you’re doing the grain-free thing.

Health Benefits:

Chicken: If you’re looking for a good source of protein that’s also low in fat try an organic chicken breast. The thighs have a richer (read: fattier) flavor, but both are great sources of tryptophan, selenium, and vitamins B3 and B6. See here for more health benefits and nutritional information.

Fennel: In addition to its abounding phytonutrients, fennel bulb is an excellent source of vitamin C, fiber, folate, and potassium. It also has a unique licorice-like flavor and a ton of crisp crunch. See here for more health benefits and nutritional information.

Grapes: Grapes are packed with vitamin C and manganese and contain a variety of antioxidant phytonutrients such as beta-carotene and resveratrol (think red wine!). These tasty little jewels are thought to help support the cardiovascular, respiratory, immune, and nervous systems. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of “regular” yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It’s a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

Pecans: Pecans protect your brain, heart, and body. They’re high in vitamin E, oleic acid, vitamin B1, thiamin, magnesium, protein, and an array of other vitamins and minerals. They are also great sources of monounsaturated and polyunsaturated (read: good fats), and are very low in saturated fat. See here for more health benefits and nutritional information.

Zucchini Avocado Carpaccio

For this “simple man’s” zucchini carpaccio, I used a potato peeler to create paper-thin zucchini ribbons.

I’ve always been a glutton for delicious words like “kumquat” and “soliloquy.” Diving into the world of culinary arts has opened up a treasure trove of new words that make me tingly just to say them. One such word is “carpaccio.” I love the way it rolls off my tongue, especially when in the same phrase as multi-syllabic words like “zucchini” and “avocado.” Call me a word nerd, but I don’t care. I take almost as much pleasure speaking the names of these dishes as I do tasting them. So I present this beautiful dish, which was spawned from food icon, Patricia Wells’ cookbook Vegetable Harvest, but I found and adapted this version from http://www.food52.com. It takes a few minutes to assemble, can marinate anywhere from 20 minutes to a few hours, and is absolutely divine. The tartness of the marinade is rounded out by the fat of the avocado and the salty creamy crunch of the pistachios. I didn’t include lemon thyme in this version, but that would surely elevate the tasting experience even more. Enjoy!

 Ingredients:

1 Tbs. lemon juice

1/2 Tsp. fine sea salt, plus additional as needed

1/4 cup high-quality pistachio oil, almond oil, or extra virgin olive oil

4 small or 2 medium zucchini

1 ripe avocado, peeled and very thinly sliced

1/4 cup salted pistachio nuts, chopped

4 sprigs fresh lemon thyme, preferably with flowers.

Method:

Combine lemon juice, 1/2 teaspoon salt, and oil in small jar. Cover and shake to blend.

Slice zucchini lengthwise as thinly as possible, using mandoline or very sharp knife…I used a potato peeler and had pretty good (albeit not perfectly even) ribbons.

Spread slices on platter and drizzle with lemon mixture. Tilt platter to evenly coat slices. Cover with plastic wrap and marinate at room temperature for 30 minutes to an hour.

Alternate zucchini and avocado slices on your platter (or individual salad plates), slightly overlapping each slice.

Sprinkle with pistachios. Season with salt to taste, garnish with lemon thyme, and serve.

Health Benefits:

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pistachios: These nuts are rich with antioxidants, phytosterols, unsaturated fats, vitamin B-6, and thiamin. See here for more health benefits and nutritional information.

Zucchini: Excellent source of manganese and vitamin C, and is a good source of vitamin A. Summer squash also retains its nutrients when eaten raw, lightly steamed, and/or frozen. And make sure to eat the seeds! Summer squash seeds contain omega 3 fatty acids which are helpful in the prevention of inflammation. The seeds are also thought to contain anti-microbial properties and are still used in some parts of the world to treat intestinal parasites. See here for more health benefits and nutritional information.