Blog

Summer Eats: Broccoli

Posted by on Jul 11, 2012 in Seasonal Eats | 1 comment

Now who doesn’t love broccoli?  This is one of the most kid friendly vegetables and it is delicious cooked or raw.  Not only is it tasty but it is also high in vitamins C, B, and K, as well as iron. My favorite way to prepare it is with olive oil, garlic, lemon and red pepper flakes.

It is best stored in a plastic bag in the refrigerator for up to 5 days.

Recipes:

Double Garlic Broccoli

This recipe is based on one of my husbands favorite dishes at a local Chinese restaurant.

4-6 servings

Ingredients:

  • 4 cups broccoli florets
  • 1 T vegetable oil
  • 8 cloves of garlic, thinly sliced
  • 1 tsp chili flakes
  • ¼ cup of  water
  • 2 T soy sauce
  • ½ cup whole cashews (raw or roasted)
  • ½ tsp toasted sesame oil

Directions:

  1. Heat the vegetable oil in a walk over high heat.
  2. Add the garlic and chili flakes and let cook for 30 seconds then add the broccoli and toss together.
  3. Turn down the heat to medium-high and add the water, for 4-7 minutes until the broccoli has softened.
  4. Add the soy sauce, cashews and sesame oil.
  5. Serve as a side dish or as a main over brown rice.

Summer Eats: Kale

Posted by on Jul 9, 2012 in Seasonal Eats | 0 comments

Kale is filled with antioxidants, minerals and vitamins.  It has become more and more popular over the last year and you can find it everywhere now.  It is high in iron and calcium which is great for those following a vegan or vegetarian diet. It is also a great source of vitamins A and C.

There are three types of kale: Green, Red Russian and Lacinato aka Dinosaur Kale. My favorite of the three is lacinato, it is super tender and is great sauteed with garlic and olive oil or tossed in a white bean soup.

Kale is besetstored in a plastic bag in the refrigerator.

When preparing kale make sure to remove the woody steam before eating.

Kale Recipes:

Sweet and Spicy Kale Chips

  • 1 bunch of kale, ripped into chip sized pieces, rinse and dry
  • 2 dates
  • 3/4 cup water
  • 1/2 cup cashews
  • 1/4C nutritional yeast
  • 1T lime juice
  • 1t chipotle chili powder
  • 3/4t garlic powder
  • 3/4t paprika
  • 1t shoyu (can substitute soy sauce, tamari or Braggs)
  1. Place the ripped kale in a large bowl. Place the dates through shoyu in a blender and process until smooth; pour over the kale.
  2. Massage the sauce into the kale until evenly distributed.
  3. Dehydrate method: Place on dehydrator trays and dehydrate at 118F for 10 to 12 hours (however I doubt that once you start check in them every few hours that there will be any left by the time the days over). Oven method: Preheat oven to 350F.  Place the sauced kale on a baking sheet and make for 8-10 minutes until the kale chips are crispy but not burned.

Summer Eats: Collard Greens

Posted by on Jul 5, 2012 in Seasonal Eats | 0 comments

One green that I don’t think gets enough attention are collard greens which are super nutritious and hold up really well when cooking. I love to saute them up with tamari, sesame oil and garlic. Collard Greens also go really well with walnuts, pecans, white beans and dried cranberries.

Nutritional Benefits: Collard Greens are filled with calcium, fiber, vitamin C and B vitamins.

Here are a few of my favorite Collard recipes:

Green Juice:
Serves 2
Ingredients
1 bunch of collard greens, washed
6 carrots, washed and trimmed
1 lemon, peeled
1 apple, washed

Directions
Run all the fruits and veggies through your juicer and then serve over ice.

Summer Eats: Rainbow Chard

Posted by on Jul 3, 2012 in Seasonal Eats | 0 comments

Summer Eats: Rainbow Chard

There are a few varieties of chard which include swiss chard, ruby chard and rainbow chard.  In our CSA share last week we received this beautiful bunch of rainbow chard which is my favorite type (I think mostly because I love the colorful stems).  This green is a hearty green and is so easy to prepare but make sure you don’t go wasting those stems they are wonderful if you cut them up nice and fine and saute them just a little bit before adding the leaves. My favorite flavors to pair with chard are olive oil, garlic, red pepper...

read more

Can a diploma do this? [$1,000 offer]

Posted by on Jun 11, 2012 in This Months Special | 0 comments

College Grads: Forget the Cubicle, Be Your Own Boss While Helping Others! For the first time ever, Integrative Nutrition is offering 2011 and 2012 college graduates a discount off the cost of enrollment in their Health Coach Training Program. Learn why you should become a Health Coach here:  Pursue Your Passion for Health & Wellness Then, drop me a line and I will explain how you can save up to $1,000 off the cost of enrollment when you enroll before June 30th....

read more

Cucumber & Tomato Salad with Balsamic Shallot Reduction

Posted by on Apr 13, 2012 in recipe | 0 comments

Cucumber & Tomato Salad with Balsamic Shallot Reduction

This wonderful salad can be served at any time, but is guaranteed to impress your guests at your next party. INGREDIENTS • 1 large tomato, sliced • 1 large cucumber, sliced • 1 cup baby spinach • 1/4 cup balsamic vinegar • 1 shallot, sliced • 1T olive oil • salt and pepper to taste Place the balsamic and shallots in a small sauce pan on high heat and bring to a boil. Reduce the heat to medium low and reduce the vinegar by half. Set aside and let cool slightly while you prepare the remaining items. 2.Create a bed with the spinach...

read more

Tips to Live Healthy on a Budget: Avoid Toxic Chemicals

Posted by on Apr 11, 2012 in Uncategorized | 0 comments

Tips to Live Healthy on a Budget: Avoid Toxic Chemicals

Health is more than just eating well. Below you will find tips designed to help you live a healthy, happy life. Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.  ~Jack Lalanne Image Credit Avoid Toxic Chemicals. (Low cost) One goal in a health-supportive lifestyle is to decrease or eliminate our exposure to all unnecessary chemicals whenever possible. An easy place to start is under the kitchen sink, with your home cleaning products. Many conventional home cleaning products contain extremely harsh...

read more

Tips to Live Healthy on a Budget: Sleep & Relaxation

Posted by on Apr 8, 2012 in Uncategorized | 0 comments

Tips to Live Healthy on a Budget: Sleep & Relaxation

Health is more than just eating well. Below you will find tips designed to help you live a healthy, happy life. Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.  ~Jack Lalanne Sleep. (Free) Sleep helps to improve memory, prevent weight gain, improve your mood, strengthen your immune system, and cardiovascular system. Find time to relax and de-stress. (Free) In this modern world, we are always busy and stressed. Chronic stress is detrimental to your heart and your brain so it is important to find time in...

read more

Tips to Live Healthy on a Budget: Exercise

Posted by on Apr 5, 2012 in Uncategorized | 0 comments

Tips to Live Healthy on a Budget: Exercise

Health is more than just eating well. Below you will find tips designed to help you live a healthy, happy life. Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.  ~Jack Lalanne Exercise. (Free to low cost) Include exercise as part of your daily life. Regular exercising prevents you from visiting the doctor frequently and relying on several prescription drugs; this amounts to savings over your lifetime. Regular activity strengthens your muscles and improve heart and lung function, but it can also reduce...

read more

Theme of the Month: Living Healthy On A Budget

Posted by on Apr 2, 2012 in Uncategorized | 0 comments

Theme of the Month: Living Healthy On A Budget

You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients. ~ Julia Child Image Source Happy April! Did any of you pull an April Fools Trick yesterday? No jokes pulled at my house; I think my husband and I both forgot what day it was. Well as many of you may have read in my most recent newsletter this month is all about living healthy on a budget.  This month you will see a variety of posts featuring ways to live a healthy, happy life without breaking the bank.  Post will include topics such as...

read more