Raw Cocoa Bliss Balls

No soup today because... ITS CHRISTMAS EVE! Today I made some raw cocoa goodies to give to my extended family tonight at our big Christmas Eve dinner. I'm always excited to show off how tasty just pure wholesome ingredients can be without any processed sugar. I also hate giving people treats that I know will only put them on a blood sugar roller coaster ride. These on the other hand are sweet mainly because their base is dates and they are full of antioxidants (raw cocoa powder), quality fats (walnuts, almonds) and an all round "health bite" disguised as a dessert. Tricky huh? I found the recipe in one of my new favorite cookbooks called The Kind Diet by Alicia Silverstone.

Here are the ingredients:
(Makes 10 - 12 Balls)
• 1/2 cup walnuts
• 1/2 cup pitted dates
• Scant 1/2 cup raw carob powder
• Scant 1/2 cup maple syrup
• 1/2 cup almond butter
• 1/2 teaspoon of vanilla extract
• 1/4 teaspoon fine sea salt
• 1/2 cup whole almonds
• 2 cups shredded coconut (sweetener or unsweetened)

This is all you need to do!...1. Place the walnuts in a food processor & process until coarsely ground. Add the dates & pulse until well combined with the nuts.

2. Add the carob powder, syrup, almond butter, vanilla extract & salt. Process until mixture is thick & smooth.

3. Add the almonds, pulse a few times until combined, but you want them to remain in crunchy chunks so do not over process.

4. Form into golf-size balls with your hands. Roll the balls in coconut, icing sugar or whatever you desire.

I wrapped mine up in  pretty little packages and can't wait to share them with my family tonight. No one is going to believe me when I tell them that they are a healthy treat: )

Perfect Weather for some Chili Eh?

Even though the weather here in CO doesn't seem as cold as Seattle's when I left last week, I can't help but crave some warm, comforting chili. I found this simple recipe on one of my favorite blogs: Oh She Glows. Although she serves hers in pumpkins which is adorable, I made this in less than 20 minutes without the pumpkin and it is simply delicious. I doubled the recipe so that it will last me throughout the week and keep me nice and warm!


Here's my hearty recipe of the week:


Butternut squash black bean chili with kale...

Ingredients

2 tablespoons olive oil

2 1/2 cups chopped onions

3 garlic cloves, chopped

2 1/2 cups 1/2-inch pieces peeled butternut squash

2 tablespoons chili powder

2 teaspoons ground cumin

3 15-ounce cans black beans, rinsed, drained

2 1/2 cups vegetable broth

1 14 1/2-ounce can diced tomatoes in juice

1 bunch of kale (leaves torn off of stem into bite size pieces)

Instructions:

1. Heat oil in heavy large pot over medium-high heat. 
2. Add onions and garlic; sauté until tender and golden, about 9 minutes. 
3. Add squash; stir 2 minutes. Stir in chili powder and cumin. 
4. Stir in beans, broth, and tomatoes with juices; bring to boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. 
5. Stir in kale; simmer until kale is tender but still bright green, about 4 minutes longer. Season to taste with salt and pepper. Ladle chili into bowls and serve.

The butternut squash is providing you with an excellent source of Vitamin A, the beans give you some great fiber and the kale is like eating nature's multivitamin. Enjoy!!

Curried Carrot and Cauliflower Soup

I'm finally home for Christmas break and ready to get into a good routine of cooking that is sustainable throughout the upcoming quarter ahead.  Here's my proposal: 

Friday: Soup

Sunday: Hearty grain dish

Between the two big dishes I'll have at least a go to meal to turn to everyday and I can prepare short and sweet meals throughout the week as I juggle my classes.

In accordance with my proposal I made a soup tonight from the Whole Life Nutrition Kitchen Blog.  It turned out so well and was incredibly simple. The picture above basically captures all the ingredients needed.

INGREDIENTS:

2 to 3 tablespoons extra virgin olive oil or coconut oil

2 small onions (or 1 large one), chopped

1 to 2-inch piece fresh ginger, peeled and coarsely chopped

4 to 5 cloves garlic, peeled and coarsely chopped

2 to 3 teaspoons curry powder

1 teaspoon ground cumin

1 pound carrots, peeled and chopped

1 medium head cauliflower, chopped

6 cups water

sea salt, to taste

coconut milk

DIRECTIONS

1. Heat oil in a 6-quart pot over medium heat. Add onions and a dash of salt and cook until the onions are soft and starting to change color. Then add the ginger, garlic, and spices and saute a minute more
2. Then add the carrots, cauliflower, and water. Simmer, covered, for about 25 minutes. Then puree in batches in a blender until smooth. Add salt to taste. Serve each bowl with a swirl of coconut milk.
3. Enjoy!

I can't believe that this time last year I was madly taking biochemistry, dreaming about possibly attending Bastyr. Now that I've completed my first quarter at Bastry, there is so much I want to share but so much I have yet to learn about nutrition. Its exciting and overwhelming all at the same time. I'm hopeful that blogging the information will be helpful not only to reader but to me as I sort through the information and make it palatable to anyone who happens upon it. Nourishing the body with whole foods shouldn't be complicated and I'm determined to show everyone how it can be done: ) 

 

Vegetable of the week: Romanesco!!

Doesn't this look like a vegetable from outer space? My gosh, I stopped dead in my tracks when I saw it at the market this weekend and decided I HAD TO HAVE IT. What a fun seasonal vegetable! After doing a bit more research, here's what I found out about it:
Basically it is an edible flower that boasts the following

- Vitamin A

- Vitamin B1, Thiamin

- Vitamin B2, Riboflavin

- Vitamin B3, Niacin

- Vitamin B5, Pantothenic Acid

- Vitamin B6, Pyridoxine

- Vitamin B9, Folate

- Vitamin C

- Vitamin K

- Dietary Fiber

- Manganese

- Magnesium

- Protein

- Phosphorus

- Potassium

- Tryptophan

- Omega 3 Fatty Acids

Impressive eh?  One thing I've found when cooking romanesco is that it should only be cooked lightly or else its texture is ruined and its flavor tainted. 

Here's the big recipe that I am making this week substituting it for broccoli. http://ohsheglows.com/2011/01/06/energizing-spicy-broccoli-dal/

If you see romanesco at the store grab some and either make this delicious dish or roast it lightly in the oven with some coconut oil and pepper!

I'm Back!

Remember how I mentioned that Seattle's damp climate was one of the things that was hardest for me to get used to? Well it was hard for my immune system to get used to as well which explains my hiatus from blogging. Basically after a few weeks of battling what I thought was an epic cold, I found out I have an allergy to mold that happens to be growing in my house.... yikes! Thankfully I have a great staff of Naturopathic Doctors at the Bastyr clinic working on my case and I should be good to go. I'm back on board the blogging train and ready to share all that I've been learning these last few weeks.

The first thing I'd like to share is one of the amazing sources of anti-inflammatory omega 3, vitamin D and vitamin A I researched and found to be amazing.... COD LIVER OIL. I couldn't speak more highly of how much better I felt as soon as I started supplementing with it, AND my worries about not getting enough vitamin D living in Seattle are no more. Weston A. Price, a very reputable health source has some great research backing his claim that cod liver oil should be consumed everyday. Check out the following article: http://www.westonaprice.org/cod-liver-oil/clo-number-one-superfood

Are you supplementing with a fish oil? If not you might want to consider cod liver oil. This is the company I purchased mine from (http://www.greenpasture.org/public/Home/index.cfm) because it is not processed so the levels of D and A are the highest but you can simply grab some at whole foods. *warning* a bit of juice is needed to get it down but the benefits your body will reap from the icky taste will most definitely be worth it!: )

Cookies or Milk before Bedtime?

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Don't we all have those nights where we get an intense craving for something yummy before we hop into bed? Or worse are those nights where we lay in bed wide awake while all the thoughts of things we need to do the next day somehow get manifested into an intense hunger pang that keeps us from falling asleep. Its nights like these that we run into the kitchen, grab a glass of warm milk (just as our grandmas told us to) and of course a handful of cookies because you can't drink milk without a cookie right?  I've had many experiences of nights like these I think it is useful to know what foods can both satisfy the hunger AND settle the flurry of our busy minds.  Based on a macronutrients lecture given a few weeks ago I was given all the answers and I'm here to pass them on.

First of all it is helpful to know that the neurotransmitter that is responsible for calming the mind and promoting happy thoughts is serotonin. Foods that are rich in the amino acid tryptophan get converted to serotonin.  Foods that are high in tryptophan include turkey, eggs soybeans milk and oatmeal. There is a very important caveat to this however.  When high protein foods (such as the ones with high levels of tryptophan) are consumed alone, less tryptophan is actually allowed into the brain because all the other amino acids are competing for a ride to the brain as well. Therefore.... it is actually carb-rich foods that should be eaten before bedtime. Carbs will stimulate insulin production which (through a series of more complicated mechanisms) allows tryptophan into the brain more readily. In the brain tryptophan is then converted to serotonin. 

So... I guess our grandmothers were right about the milk being a high serotonin forming food but without the presence of a carb to stimulate the uptake the other amino acids tryptophan never actually makes into the brain. Therefore, next time you can't fall asleep have a carb rich food on hand (other than cookies I might add). Putting a little protein on top won't hurt because it will normalize the level so that you don't get a RUSH of serotonin which could cause other problems...One tasty suggestion is a puff rice cracker with nut butter on top.

Sweet Dreams!!

The Perfect Breakfast

Haven't we all heard that breakfast is the most important meal of the day? Despite the fact that most of what you hear through the media is false, this is one message that is in fact true! Breakfast primes the body to function properly which entails thinking clearly, having energy and avoiding strange or intense sugar cravings. Basically, if the right food is prepared, it can serve as fuel that will make you feel great all day. Before coming to Bastyr I regularly prepared myself a "breakfast porridge" that consisted of a warm grain, some flaxseed, berries and nut butter. It was tasty to be sure but in my first class as a grad student I was taught how to make it even more nutritious by turning it into a complete protein.

Complete proteins are usually found in animal protein sources but if grains and legumes are combined in a 3:1 ratio, they can also become a complete protein. The advantage of eating complete proteins is that you are feeding your body the amino acids that it cannot make on its own (otherwise known as essential amino acids). Quinoa is one grain that is very special in that it contains all the essential amino acids but lets be honest, eating quinoa every morning for breakfast will become quite bland after a week or so.

I experimented with my previous breakfast porridge recipe and found that the variety that comes with combining grains and legumes in a 3:1 ratio is actually delicious.

Ingredients needed:
2/3 cup grain (I chose brown rice but others include barley buckwheat, oats and millet)
1/3 cup legume ( I chose lentils but others include black beans, chickpeas, kidney beans, and mung beans)
1 T flaxseed
1 T nut butter
Frozen Berries
1 T Berry jam (look for one that has no added sugar. Hard to find but well worth the search)

Grind the grains and legumes in blender and add it to 2 cups boiling water. Once the porridge is cooked (or has become a texture that you like) add the other ingredients and enjoy! If it isn't sweet enough add a few drops of stevia.

At the beginning of the week I cook 2 cups of porridge and each morning I warm it up then add in whatever various toppings suit me that day. For instance, bananas walnuts  and cinnamon is a great natural sweetener and topping combination!

Regardless of what natural toppings you choose, you can be assured that you are feeding your body and excellent source of protein, vitamins and minerals that provide sustainable health for the day. What more could you ask for?  

Quick side note: If you want to make it even MORE healthful, you can sprout the grains before grinding them which enhances their nutritional value by up to 30%!! Sprouting "how to" post is on its way....

Back to the Blogging Basics

Can I just say how impressed I am by all that Seattle has to offer in terms of farmers markets, adorable restaurants and cozy coffee shops? This weekend I explored Ballard and literally was rendered speechless by the realm of possibilities for exploring. I perused the farmers market for about an hour which was hardly enough time to really get a good idea of what each stand had to offer....

My two new friends from Bastyr! 

Obviously i bought enough produce for a small army but couldn't resist. When the lettuce is twice the size of my head and the carrots are purple I must have them!!! I returned to my house (after quite the highway detour) and just had to sit on my bed to digest all that I saw and experienced. 

As I laid there thinking about how overwhelmed I could potentially be by everything I am learning in school and experiencing by living here, a brilliant idea came to mind! Instead of posting what I already know, I'm going to post what I am learning each and every day.  I'll be including what a life in Seattle teaches me as well as the highlights of what I'm learning in the classroom. In essence I hope to feed my readers kale instead of iceberg now! Just what I had intended to do in the first place though right?  I'll do my best to incorporate my weekly topics into delicious recipes and sustainable lifestyle modifications just as I was doing before. Let the new era of blogging begin...

Hearty Meal of the Week: Warm Chickpea and Chard Ragout

A little turtle I found on campus yesterday!

My first week of classes was exciting but incredibly exhausting. Sometimes I forget how much energy I expend just by sitting in class trying to absorb so much information! It also takes me a while to get used to a new schedule, routine and pace that school automatically infuses into my life. All that being said, I have no doubt that I am exactly where I am meant to be and all that I am learning will someday directly benefit my practice and anyone who seeks my help.

With the lifestyle adjustments that I was making this week I didn't post what I cooked on Tuesday which was a great chickpea ragout that has swiss chard and tomatoes. I found the recipe in my vegetarian times cookbook and it was the perfect lunch to pack as it gave me alot of protein AND some greens.

Here s all I needed:
coconut oil for sauteing
a bunch of carrots
1 onion
2 cloves of garlic
1/4 cup dry white wine
1 15 oz can of fire roasted tomatoes
1 bunch of swiss chard
1/2 cup vegetable stock
2 cans of chickpeas
Harissa: which is comprised of the following
-3 cloves of garlic minced
-1/2 teaspoon of salt
-2tablespoons olive oil
-1 teaspoon ground coriander
-1/2 teaspoon cumin

The simple preparation:
1. Saute the carrots, onion and garlic in coconut oil
2. Add white whine and harissa. Cook until the liquid is mostly gone
3. Add tomatoes and simmer for 5 minutes
4. Add chard and vegetable stock
5. Stir in chickpeas and simmer for 3-5 more minutes
6. Season to taste with salt and pepper.

Unfortunately I don't have any pictures to share but to be perfectly honest the dish tasted better than it looked so maybe its a good thing I spaced it.

I doooo however have a picture of a beautiful lookout point that I found as I've been exploring my neighborhood.

I'm sure I'll be spending lots of time here: )

So far I've been able to easily access all 4 of the things that I mentioned in my last blog that make me happy!

Oh and I joined a little masters swimming club which gets me back in the water and surrounded by some like minded people: )
Alrighty I'm off to ride my bike to the nearby natural grocer to get the ingredients for some no bake millet treats. Its a beautiful sunny day and I plan to soak up every ray before the liquid sunshine begins...

Sunday Soup: Cauliflower and Mustard

What a fun weekend... Today I visited Redmond which is apparently the "bicycle capital of the northwest" according to the signage I found upon entering.

Then I went to an adorable coffee shop called Victor's Celtic Coffee Shop.

                                                   


I couldn't help but stop by Trader Joes on the way home since I've grown up without one and seriously love all the fun mustards, sauces and yummy snacks they offer. In fact its at Trader Joes that I found the mustard I used for the soup.

Before I start cooking soups with winter squash I thought I'd squeeze in a cruciferous vegetable since they are so good at detoxifying our bodies and supporting the liver. This is what I used:

Grocery List:
1 head cauliflower
2 shallots
1 yellow onion
1 large potato
2 cloves of garlic
4 cups of vegetable broth (I used the TJ's low sodium organic)
2/3 cup of white chedder cheese ( I used raw organic valley cheese )
4 teaspoons of dijon style mustard ( I used the TJ's mustard aioli)
sea salt
pepper
coconut oil for sauteing

1. Heat coconut oil in large sauce pan and then add the shallots onion and a big pinch of sea salt.

2. Once the onion is soft, stir in the potato that is chopped into small cubes.

3. Cover and let the potato soften. Then add the garlic and the vegetable broth and bring to a boil.

4. Once boiling add, the cauliflower and cook until it is tender.

5. If you have an immersion blender, blend the soup by hand otherwise blend it in batches in a regular blender

6. Stir in the mustard, cheese, pepper and add more salt if needed

This soup has a surprising twist with the mustard that I love. My roommates approved as well even though I spilled a whole jar of lemon pepper in the pan since the top wasn't screwed on tight enough. Whoopsie!

Don't mind the black peppercorn. It was remnants of the pepper spill...

Altogether the week is off to a great start. Tomorrow I have my first day of class (eeek). Can I say I've reverted back to middleschool tendencies and have an outfit laid out

Yes that is the color of my room. Not sure what to do about it...

...a lunch packed in a cutsie lunch bag

and I'm tucking myself into bed at 9:30.


I suppose being completely over prepared is better than the alternative but sometimes I've got to laugh at what a little girl I still am.

Sweet dreams and wish me luck in my first day as a big girl graduate student!!

The Little Things...

The entrance to my cute little house in Kirkland

It has officially been a week since I first arrived in the northwest. What a week! As hard as it is to leave behind a life of comfortable control, I've found that moving urges me to redefine myself, my values and ultimately what makes me happy. Before arriving in Seattle, I made a list of the top 4 simple things that make me happy so that I could make sure to instill them here.  I suggest this to anyone even if you aren't about to move. Have you ever asked yourself what little things make you happy?

Here are mine:
1. Fresh Local Food- I have to live by a farmers market or a grocery that provides it. Luckily, I have both here. Two farmers markets a week and a cute natural grocer (that I might actually apply to work for)!

PCC Natural Grocer near my house

2. Nature trails:  I need a dense patch of nature that I can walk to from where I live- Its easy to loose touch with nature if you have to drive a distance to be immersed in it right? Conveniently located across the street from me is a trail. My roommate even has a dog she lets me borrow for company: ) Oh and the path leads down to the lake where I can set up picnics. Side note but still note worthy...

Trail Across the Street

Jovi

Picnic Area that looks out over Lake Washington

3. A local yoga studio: Have a mentioned that I've fallen in love with yoga? It not only centers my mind, it stretches my body into alignment and forces me to breath. Its a need in my life. I have yet to find a studio that makes me feel at home but I'm going to my first class at Studio Be in downtown kirkland today. We'll see if its "the one".

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4. Routine: I THRIVE off of routine. I love the familiarity of it and the rhythm that it creates in my life. That being said I have already incorporated a few routines, one of which will directly affect my blog: my meal planning/cooking routine. I will plan on Sunday Soups, a hearty meat or bean dish on Tuesdays and something yummy baked on Friday. Friday I don't have class so it will be a good day for me to experiment with various baking techniques and mediums.  Besides those three consistent food postings, I'll try my best to incorporate little health tips that I find along the way.

Alas, as hard as I have tried to incorporate familiar and pleasant things into my life, there are a few things that I will take time for me to adapt to as they are still very unfamiliar to me:

1. There are drive-through espresso house/shack looking things on EVERY corner.

2. Nothing ever dries here. (ever). Good for skin. Bad for moldy bathrooms.

3. I have to bike uphill wherever I go. It still doesn't make sense to me how that is possible but it is. Hazards of living on a big surrounded by hills I suppose...

4. Everyone complains about the weather. I somehow assumed that everyone would be used to cloudy/rainy days after living here. Or maybe I'm just not used to people complaining about weather since CO weather is nothing to complain about!

Well that's all that I have for this week in a nutshell. Look forward to this sunday when I'll be making a Cauliflower Soup! Today I'm riding my pretty little bike (uphill) to the grocery store to get all the ingredients. Maybe I'll stop by an espresso shack for sustenance and talk to the server about the weather. Wish me luck!!

Weathering a transition with health and nutrition

As many know, I am moving to Seattle to study nutrition at Bastyr University. I've enjoyed a wonderful summer living in my parent's cottage, caring for our horses and preparing yummy food but today is the big move.  I'm the type of person who likes to feel settled and have a place to call home for more than a few months at time. Obviously, this season of my life does not offer such settlement but instead it hosts big life transitions that I've just recently been learning to weather gracefully. My words of advice?

Begin by taking some time for yourself to mentally prepare and breath. I've instilled a wonderful habit of waking up every morning and taking 4 deep breaths while setting an intention for the day. Starting the morning with this mindfulness practice is what I will continue during the transition which will hopefully instill a sense of peace and familiarity as I embark upon days full of the unknown.

Next make sure to schedule into each day a block of time devoted to movement. Whether it be a short walk, a bike ride, or if you can a yoga class, your body craves a chance to let out all of the nervous tension that builds up during a move.  It might be hard to follow your former routines during the midst of the transition period but regardless, stick to something daily.

As you might of guessed, my favorite words of advice are to eat healthfully. Feed your body the fuel it needs to cope with all the new environments and emotions. My rule of thumb during a move where I'm not in control of what is in my fridge or where I will be eating out is to at least incorporate something green into every meal. Whether that be a powder green drink or a fresh green salad, I just do my best. Your body will be able to put up a much better fight against the toxins it encounters if it has the nutritional support and antioxidants it needs to defend itself.

And finally, sleep.  I tend to trade in the precious commodity for extra hours packing or saying goodbye to friends but always suffer the consequences when my perspective on things become squirrelly. Sleep heals and protects  our bodies while renewing  our minds. Best of all its free! Why don't we indulge in it more often? No drug on the market can target and heal all the areas that sleep does (with no side effects but happiness and peace might I add). Anyway, I struggle with getting enough myself but you can be assured that I will be hitting my (new) bed hard tonight as today has much to offer.

I literally just landed in Seattle and am about to meet my new roommate since she is picking me up from the airport. Once I get back to my new house, I'll try to honor my own advice and pick up some healthy food and then sleep so that I can begin to unpack in the morning: )


So. Long story short: Next time your life feels like this.....

Grab a pair of these:

Eat some of this:

and then get some sleep....

You'll be just fine!

Once I'm settled in my house I'll be posting weekly meals and simple tips for living healthfully throughout the week. I'll also try to document the adventures and fun that I experience along the way.

Summer Squash just in time for Fall

As I promised, this week's recipe was amazing since I had my friend Kelsey here to help me.  Per usual, we hit up the Saturday morning farmer's market to find some color for our palettes and then began to brainstorm something delicious.  Before a certain vegetable popped up, we had a particular craving for an Italian meal which prompted this week's recipe choice: Summer Squash Lasagna. 

Summer squash is a great vegetable to put on the table as it boasts two cartenoid family members lutein and zeaxanthin. Both have been getting serious research lately on their attention for their ability to protect eyes. Soon I'll be cooking lots of meals with summer squash's counterpart: winter squash. Squashes in general are high in water and fiber content. The water helps keep us hydrated on these hot indian summer days. High fiber diets are associated with innumerable health benefits which is why I'm always keen on incorporating the high fiber vegetables in my meals.

Once Kelsey and I decided on the genre and recipe, we decided to add a bit of a twist to a traditional lasagna. Instead of using noodles, we planned on using strips of the summer squash and because I was trying to give Kelsey the "ultimate Colorado experience" I insisted that the meat be buffalo. Yum.  So the gathering of ingredients began...

We found the summer squash at this little stand at the farmer's market:

I"ve never tried this variety before but it was promised to taste like zucchini so I figured I'd take the risk.
Then we hit whole foods and grabbed
-2 fresh tomatoes
-fresh oregano
-small onion
- 12 ounces of ground buffalo (optional)
- 2 cans of tomato sauce ( I like Muir Glen)
- 2 summer squash
-1 cup ricotta
-basil

We returned from the store at 5:15 and had dinner on the table at 6:30. Impressive huh?

Here's what took place...

1. Make sauce:
- saute onion in a little bit of olive oil and salt until onion is tender
-add meat and continue to cook until browned (3-4 minutes)
-add tomatoes and sauce then reduce heat to simmer until thick (20 min)
-stir in oregano and salt to taste

2. Make Lasagna
- preheat oven to 375°
- slice squash thinly lengthwise
-place strips at bottom of dish
-top that layer with sauce and dot with a basil leaf and ricotta
-continue until 3 layers have been made
-at this point it should look like this:

-cover up the 3rd layer with strips of squash and then season the top with salt, pepper and some mozarella cheese if you have it on hand.

- bake uncovered until the top browns (50-60 min)

Here's what our final product looked like...

Since Kelsey and I were on such a time crunch we turned the heat up to keep the time down but I wouldn't suggest it. I tend to be far to optimistic with time and think that I'm wonder woman in the kitchen. Needless to say I get proven otherwise frequently. 

I have to say this meal was a hit with everyone and if I were cooking it only for myself I'd love to have more throughout the week for leftovers. I'm sure the flavors would have melded together even more wonderfully but I never got the chance to try it out because we ate the whole thing. 

Leftovers with a New Face....

This week I'm breaking my weekly meal ritual in order to do a bit of late summer leftover consumption.  I always cook a bit too much intentionally in order to freeze some for those days that my cooking inspirations/ingredients are missing. I've noticed recently however that my leftovers from my meals have started to accumulate and so this week I'm going to work on eating through at least two of them so that next week I can begin cooking with fall vegetables... my FAVORITE. 

At the farmer's market on saturday however I couldn't resist buying this cute little purple pepper. The vendor assured me that it was the sweetest variety of pepper so here's what I'm going to do with it....

Remember that paella I made at the beginning of the summer? I'm going to freshen it up with a fresh pepper and enjoy it for another week. 

I also think this week is a good time to mention how I meal plan. As you know by now, I always cook based on what is in season.  Picking a vegetable, like I have done all summer and making a BIG weekly meal out of it that will tide me over for the whole week (if not more, hence my freezer selection) is the start... but there's more to meal planning than that if you are going enjoy a full week of healthy, hand prepared meals simply.

Here's my basic strategy;

I pick 3 recipes to cook.

1. grain + seasonal vegetable (my sunday evening meal)

2. protein  + seasonal vegetable  (I usually make this on monday or tuesday)

3. breakfast grain (I'll be sharing my favorite breakfast recipe using any grain you like shortly)

I jot down the ingredients to those 3 recipes plus any staples I might be missing (like some extra fruits or veggies to munch on or my favorite nut butters) and then make the fun outing to the store. 

p.s can I just tell you how much I love grocery shopping? Its actually kind of silly how much I look forward to it.

Anyway, establishing this routine and sticking to this basic outline has kept me from spending too much money on eating out or eating junkie food out of hunger. I bring this up now because fall is a great time to start new habits and incorporate healthy routines into your life. Meal planning might be one you want to try. 

You'll find it is super simple if you cook each recipe for about 8 people and then eat it over the course of 2-3 meals and freeze leftovers. 

Next week I'll start zoning in on the fall produce that is beginning to arrive and I'll have my good friend and master chef Kelsey in town to help me brainstorm a DELICIOUS meal. 

Until then, have a wonderful week. Plan some meals for me: )

Sweet Butter Corn: Delicacy of Summer

I'm determined not to give in to the end of summer blues as I still have another month left at home.  I have to say, it is hard with all the school buses roaming the streets and the back to school ads permeating the media. One of the ways I've managed to keep my summer spirits high is by indulging in the amazing produce that is starting to finally arrive. Last week's tomatoes were sweet but nothing compared to the corn that I found this week. 5 ears of corn found its way into a delicious meal this week that I hope you'll try.

Seeing as corn is over used quite often in the U.S industry and can have some really nasty things done to it during its growth, I don't usually buy corn. But this week I found this cute stand at the farmers market that assured me that they follow organic standards and get this... my corn was picked that morning. *Big Smile*.

What's even more fun this week is that my friend from UVA is in town visiting so she helped me conjure up this weeks blog meal and it was a raging success. (Thanks to her of course!)

After we got the corn at the farmers market, we made a quick trip to the store and bought the following:

-Mushrooms (use whatever variety are locally supplied. Luckily for us, oyster had come from Ft. Collins)
-Marsala
-1/4 Red onion
-4-5 Green onions
-Cilantro
-garlic
-olive oil

I was putting together a little baguette crostini with roasted garlic and goat cheese while Emily busily worked away on the corn dish that was a modified version of Vegetarian Magazine's corn and mushroom stew.

Here's what she did...
1. Heat 2 T olive oil. Add chopped red and green onions.
2. Add chopped cilantro, 2 cloves of chopped garlic, and a little salt and pepper.
3. Add about 1 cup chopped mushrooms (as finely chopped as you like).
4. Add about 1 or 2 T marsala and saute briefly.
5. Add raw corn and mix until warm. (We used 4 ears of corn cut away from the cob)


It turned out so well that I forgot to take a picture before I gobbled it, the crostinis AND  a kabob of halibut down. Ps if you ever need amazing kabobs custom seasoned, whole foods is your place. The seafood man made us come killer kabobs that complimented the corn so nicely. Wish I had a picture to show you but you'll just have to trust me that it was so good I couldn't even stop to photograph the creation. I did however take a picture of the corn creation leftovers so that you know what ours basically looked like.

I'm glad our dinner turned out so well because it fueled us through a 2 hour hike up Mt. Sanitas in Boulder and a wonderful day of exploring Pearl St. Sigh.

Keep on enjoying summer!! (Its not over...)

Tomato Time...

I can't believe summer is already half way over. The back to school vibe is in the air which has both sweet and sad connotations attached with it.  Now as I'm heading off to Grad school things are going to be much different yet I'm still going to settle into the busy yet predictable life of a student. More than anything, I'm just excited to be constantly studying what I'm in love with: Food: )

Speaking of which... This week I think its time that we try out some tomato goodness. You can't miss them at the farmers market or grocery as their bright red skin will make anyone stop in their tracks. Now that they are in season, they are bursting with flavor and nutrition. I picked some up this weekend, waited a few days for them to ripen and then made the dish below which was quite tasty if I do say so myself.

Raw Cheese and Caper stuffed tomatoes:


Ingredients needed:
-a tomato for each person being served
-1/4 c bread crumbs
- 1 T coconut oil or butter melted ( I used some goats milk butter )
-1.5 T capers
- 1/4 c cheese (guyere would be yummy. I used raw sharp chedder that was great too)
-dijon mustard

Basically all I did was
1. Cut the tomatoes in half, and scoop out the insides
2. squirt a little dijon mustard and divide the cheese into the bottoms of the "tomato bowls"
3 top with the mixture of melted butter, bread crumbs and capers
4 pop in an oven preheated to 500 for 3-4 minutes

Could it be any more simple?

I served them on a bed of lettuce and while eating realized how yummy it would be with some tuna or even turkey. I have some stuffed tomatoes left over and will most definitely eat them later this week with some different accompaniments.

Tomatoes are a great thing to snack on as they boast a phytonutrient called lycopene that has been extensively studied for its cancer-preventing properties. Isn't it amazing how nature provides foods that protect us from what the season may bring to harm us? Cancer is such an issue in the summer months so giving your body some armor from the inside out is a great strategy. I'm always amazed at the timing of the tools that nature offers which is why I'm so adamant about eating food that is in season. It puts our bodies in harmony with the Earth. Sounds amazing.... feels even better!

Keep enjoying the warm rays of summer. And make sure to eat some tomatoes this week now that you know what they can do to prevent those warm rays from harming you.

Fabulous Zucchini Fritters

O.k so this week its all about zucchinis. Last week we taste tested the zucchini's cousin summer squash in that soup so I thought it was only fair to zucchini that it get a moment in the spot light as well. I can't tell if it was the farmer's market display or my memory of this great recipe I once saw in a magazine for fritters that inspired this week's creation. Regardless, I think it turned out quite well and I already have plans to make another dinner out of it with a friend tomorrow night. 

Here's my grocery list:

-zucchinis (3)

- eggs (3)

- 1 cup Bread crumbs

- garlic

- 1/2 cup scallions

-1/2 cup parsley

-1/2 cup basil

I had a hungry family waiting on me to make dinner tonight so I'm sure glad I picked a quick recipe for this week. It took me a grand total of 30 min start to finish. I will say however that I did make the kitchen look like a zucchini bomb went off. Whoopsie! 

Anyway, here's what to do:

- grate zucchini into a bowl and sprinkle 1/4 t himalayan sea salt into it.

- while that sits, I press 2 cloves of garlic into the 3 eggs and beat it with a whisk.

-then I chop the scallions parsley and basil

-finally, squeeze as much liquid out of the zucchini as you can (handful at a time) and add all the ingredients together into one bowl. Don't forget the bread crumbs and salt!

-heat a pan on the stove with a little olive oil and salt, then lay hand- formed patties onto it and flip once browned! 

Luckily my little sister's garden had a beautiful display of lettuce that I plucked to lay the patties on. I'm not a huge salad dressing lover but I lightly dressed the salad below the warm patties for some extra seasoning sake and all was ready for 

consumption. 

I loved the meal personally, but honestly I was disappointed with myself at how quickly I rushed through the preparation. I look forward to making my Sunday night meals so very much and I need to remind myself to take the time to enjoy the whole essence of the process. When I do, I enjoy the meal so much more. 

Cooking is such an art. If done properly can bring together a tasty combination of colors and flavors representing the nutrients that serve as our bodies elixir of health and wellness. I'm just beginning to learn how to cook creatively in a way that satisfies a variety of palates while supplying health but I'm a beginner at best. My starting point is to always make sure  that all of my ingredients are purely natural and wholly sourced from the Earth. 

In order to resurrect the chaotic cooking experience, I went out for a peaceful ride and came back to a cleaned kitchen compliments of my mom. Have a wonderful week! Cook something yummy and healthy. 

Ginger Blues

Something blog-worthy has happened to me! Its devastating yet eye-opening to be sure. I just found out from a blood testing that I'm severly allergic to Ginger. That's right... the root that love so dearly and use in basically every way I possibly can is toxic to my body. Sniff. I'm most definitely going through with drawls as you can imagine but I have just confirmed what I have only read about in my nutrition books: usually what you intensely crave is something that your body is overwhelmed with and most likely allergic to. Ever have intense salt or sugar cravings? Sadly enough that usually means you need to stay far away and not honor those cravings. Easier said then done. I know. BUT the silver lining to this cloud is that once you detox your body from an allergen it will function beautifully and not be bogged down trying to protect itself from what it deems as a pathogen. I'm still at the point of intense cravings right now but will update you along the way as I continue my breakup saga with ginger. . . Do you have any food in your life that you crave constantly? Might be something you need to live without for just a little while. Like anything in life, too much of a good thing can cause problems.

Simmering Summer Squash Soup

Yesterday I went to this adorable farmer's market in Denver on my favorite street Pearl. It doesn't boast very much produce because it brings in lots of artisans and baked goods. Needless to say, samples abound and I love the feeling I get as I am surrounded by happy families, their kids and of course their dogs. So fun. I miss the community of Charlottesville so much but try to attend as many events like this in Denver. Doing so reminds me that you can join a community of people that enjoy the same things anywhere you go. Looking forward to joining the local food community in Seattle shortly! 

Anyway, I did happen to find a little stand that was selling some beautiful summer squash which inspired this week's meal. I am actually really excited to share with you what I came up with as I think it was a big success. 

Here's your grocery list for the recipe:

-3-4 summer squash (chopped)

-1 large sweet potato (chopped into little cubes)

- 3 cloves garlic (minced)

-2 shallots (chopped finely)

-red thai curry paste ( found it in whole foods )

- 2 C low sodium vegetable broth

-1 can coconut milk

-unrefined organic coconut oil

First, heat 1.5 T of red thai curry paste with 2 T of coconut oil. 

Once it becomes fragrant add 3 cloves of garlic and the shallots. 

When the shallots are soft, add the yellow squash and the potato. 

Once the squash is soft add the vegetable broth and coconut milk. 

Boil for about 15 minutes or until the potatoes are soft. At this point your soup should look like this:

If so, take a quick taste test and make sure you don't want to add more red thai curry paste. If not, your soup is ready to be blended with either a hand immersion blender or in a regular blender like did. Garnish how you like and vuala!  You now have a meal to eat through for the rest of the week that can be enjoyed hot or cold. 

Summer squash is a great source of anti-inflammatory Omega 3s which is great for this time of year when we tend to be more active and put more stress on our bodies. Eat up and enjoy the cooling effect: )

Local Love

So far, I've raved about eating food that is in season and now I want to introduce a new concept that I think is just as important: eating LOCALLY. Do you take the time to know where your food comes from? If it isn't transported across long distances, chances are that it is more nutritious since its nutrients are still alive. Eating food that is in season goes hand in hand with eating locally because local food is obviously in season. Simple!

Beyond the realms of produce, it is also important to keep your eye out for the local food makers. For instance, if you like granola bars, have you taken the time to check out if there are any that are made locally? In my mind its worth the effort to seek out the local producers in order to know who your hard-earned money is supporting. SInce I've been back in Denver, I've put together a list of a few of my favorite locally made foods besides the yummy local produce that I get at the farmers market.
Here the beginning but I will continue to add as I find more...

Lara Bars. Just a few ingredients come together to make this bar into a super yummy snack. My favorite flavor is the apple pie!

Justin's Nut Butters: Nuts are one of my favorite snacks ever and nut butter is such a miracle spread. These are made in Boulder,CO and I love the little packets that he has created so that I can take nut butter with me on the run...

Chocolove Bars: Who doesn't love a little square of chocolate for dessert? Chocolove makers know me too well as they have a bar infused with ginger! Needless to say I always have one of these little guys on hand in my fridge and treat myself frequently. 

Take some time to check out the local food scene in your area. You'll have fun exploring what options your creative neighbors have provided you with and knowing that your money is staying local will be an added perk.

What is your favorite local food??