Educate yourself for 2011!

www.localharvest.org

www.ourlocalfoods.com

Vegetarian Burritos

Vegetarian Burritos.

2 ripe poblano peppers (halved & deseeded )

1 medium onion (sliced into 1/8ths lengthwise & separated)

3-4 large garlic cloves (still in skin)

2 ears corn on the cob (shucked & ends trimmed)

15oz canned black beans - drained & rinsed

1-2 tbsp lime juice

2 tbsp olive oil

1 tsp chili powder

2c arugula

6-8 whole wheat tortilla wraps

1/4c Salsa

Salt

Pepper

Lightly oil a tinfoil-lined baking sheet and place peppers, onion, garlic and corn spaced out, lightly sprinkled with salt and pepper. Place sheet under the broiler until the peppers begin to char slightly. Remove peppers, garlic and onion to a cutting board and rotate&return corn back to the broiler until the edge kernels start to brown. Rinse & drain black beans, place into a medium bowl. Peel and mince roasted garlic, dice onion and poblano & stir into black beans. Carefully remove corn from the cob and stir into the mixture. Add 1 tsp chili powder, 2 tbsp lime, 1 tbsp olive oil, salt & pepper to taste. Place a small handful of arugula onto a whole-wheat tortilla, spoon vegetable mixture over and add a tbsp of salsa. Fold and enjoy!

Courtesy of RVD :)

Enough said. . . Eat Clean.

Please read:

http://wordpla.net/mechanically-separated-chicken-who-came-first-egg-or-chicken.html

The New Quinoa?

Many are claiming that Freekah is the new Quinoa. This is quite a bold statement, so I put it to the test. Freekah or smoked green wheat is a grain that grows in the middle east. It is a young grain that is harvested and then lightly toasted over an open fire. Freekah has a smokey and almost sweet flavor and contains a good amount of minerals, vitamins and fiber.

Freekah and Sweet Potato Salad:

1 cup of cooked Freekah (cooked with organic vegetable broth)

1 small yellow onion diced

2 large sweet potatoes (peeled, washed and diced into 1/2 inch chunks)

1/4 cup mixed chopped parsley or cilantro and chives

2 tablespoons fresh lemon juice

1/2 cup mixture of pumpkin and shelled sunflower seeds

1 teaspoon mixture of sea salt and pepper

3 tablespoons olive oil

Preheat oven to 45o and brush the diced onion and sweet potatoes with olive oil. Bake for 25 minutes and let cool. Combine all ingredients in large mixing bowl. Chill in refrigerator for an hour or two and serve.

Organic Oat and Chocolate Cookies

Organic Oat and Chocolate Cookies:

1 1/3 cups organic whole wheat flour

1/2 teaspoon salt

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon cinnamon

1/2 cup smart balance

4 tbsp unsweetened apple sauce

¼ cup rice milk

2 tbsp organic cocoa powder

2 large eggs

2 cups old-fashioned organic rolled oats

Pre heat oven at 375. Mix all dry ingredients in one bowl and all wet ingredients in another. Slowly add the dry ingredients into the wet ingredients and mix well. Ball up a table spooned amounts and place on greased cookie sheet. Cook for ten minutes. Enjoy.

Harvest Granola

Here is a quick recipe for a great granola. Put it over milk or yogurt or just eat it as a snack. It's packed with protein and antioxidants.

Ingredients:

3 cups of rolled oats

1 cup of shredded coconuts

1 cup chopped almonds

1/2 cup shelled sunflower seeds

1/2 cup pumpkin seeds

1/2 cup unsweetened wheat germ

1/4 cup honey

Tablespoon agave nectar

1/2 cup dried cranberries

1/2 dried chopped mangoes

Preheat oven to 300 degrees. Combine everything except for the dried fruit in a big mixing bowl. Spread mixture over cooking sheet and place in oven for 45 minutes. Let cool and mix in dried fruit. Put it air tight plastic container and refrigerate. Enjoy.

Wheatberry and Roasted Veggie Pockets

Ingredients:

1 package whole wheat pita pockets

1 1/2 cups of cooked farro (wheatberry)

1 1/2 lbs of assorted root veggies chopped

1 vidalia onion diced

1 cup mixture of dried cranberries and raisins

5 basil leaves finely chopped

1/4 cup olive oil

3 tablespoons of fresh lemon juice

1 tablespoon white balsamic vinegar

Salt and pepper to taste

Preheat oven to 425. Roast vegetables on a baking sheet brushed with oil for 20 minutes or until tender. Cut pitas in half. Toss farro, veggies and the remaining ingredients in a bowl until everything is coated nicely with lemon, oil and vinegar mixture. Stuff pitas with farro salad and enjoy. This is great served warm or cold :)

Great reads for a clean lifestyle

Here is a list of recommended books that will educate you on a clean lifestyle, how most food gets to your plate and some awesome recipes:

www.animalvegetablemiracle.com

www.michaelpollan.com/books/

www.squeakygourmet.com

Benefits of Agave Nectar

Agave Nectar is a natural sweetener that is derived from the Agave plant. Agave is best known for making tequila. Agave syrup is a great substitute for sugar in food and drinks because it is a low glycemic sweetener. Here is how it adds up to other sweeteners on the glycemic index:

Organic Agave Nectar: 27
Fructose: 32
Lactose: 65
Honey: 83
High fructose corn syrup: 89
Sucrose: 92
Glucose: 137
Maltodextrin: 150
Maltose: 150

Use 1/3 cup of Agave Nectar for every cup of sugar in a recipe. Since Agave is a liquid, you may reduce liquids in a recipe by one-third. I use Agave in just about everything that would normally call for sugar. I use it to sweeten my tea and put it in my baked goods. This is a great change from refined sugars and artificial sweeteners and it also will not spike your blood sugar levels!

Facebook

Please follow me on Facebook.

http://www.facebook.com/?ref=home#!/group.php?gid=134020343285937&ref=mf

Throw a clean BBQ!

What is better then a bbq in the summer? Good friends, good food and drink and warm weather :) Instead of your typical burger, dogs, mayonnaise doused potato salad and bud lite, I have whipped up some great clean alternatives for your next back yard bash!

Summer Herb Ice Tea:

10 cups of water

1 tablespoon minced mint leaf

1 tablespoon clove

1 tablespoon dried rosemary

1 large basil leaf

2 tablespoons chamomile

1 tablespoon black tea

Bring all ingredients to a boil. Take off heat and let steep for one hour. Strain liquid into a pitcher and dispose of herbs. Served chilled.

Papaya Apricot Salsa:

1 large diced tomato

1 Papaya peeled and diced

1 small white onion diced

2 apricots peeled and diced

1 small jalapeno diced

1 tablespoon lemon juice

1 tablespoon olive oil

1 tablespoons fresh parsley

Combine everything in a bowl and stir until everything is mixed well. Serve will blue corn tortilla chips.

Hawaiian Kebabs:

2lbs boneless chicken thighs cubed or 1 package of extra firm tofu cubed

2 red onions cut into wedges

1 red onion cut into wedges

1 mango peeled and cut into wedges

1/2 fresh pineapple cut into chunks

2 tablespoons grated fresh ginger

2 tablespoons olive oil

2 minced garlic cloves

1 tablespoon agave nectar

2 tablespoons O.J

a pinch of salt and pepper

Alternate chicken or tofu, peppers, mango, onion and pineapple on a skewer. This should make about four kebabs. Combine ginger, olive oil, garlic, agave, O.J and salt and pepper in a small bowl. Place skewers in a long container with lid and add marinade. Shake container every 20 minutes or so for an hour. Place skewers on grill and enjoy!

South Western Summer Farro Salad

This is a great dish for lunch or as a side dish with dinner :)

Ingredients:

1 cup cooked farro (let cool)

1 diced cucumber

1/2 small onion diced

1 minced clove of garlic

1 avocado diced

1/2 cup drained and rinsed black beans

1/2 cup fresh corn off the cob

1/2 small diced tomato

4 tablespoons of olive oil

Juice from one lemon

1/4 cup of cilantro or parsley

Combine all ingredients in mixing bowl and mix until everything is coated well in oil and lemon. Place in fridge for at least two hours before serving.

Blueberry Oatmeal Griddle Cakes

Ingredients:

1 cup whole wheat flour

1 cup rolled oats

1 tablespoon brown sugar

1/2 teaspoon cinnamon

pinch of nutmeg

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1 tablespoon vegetable oil

1 1/2 cups soy, rice or almond milk

1 tablespoon lemon juice

1/2 cup muddled blueberries

Combine all ingredients in a large mixing bowl and stir until smooth. Preheat griddle or pan on medium heat and spray with cooking spray. Ladle mixture onto heated service and flip when griddle cake starts to bubble. Cook until golden brown. Enjoy :)

Whole Wheat Veggie Pizza

I was craving pizza today, but I did not want a typical New York slice. I came up with a great recipe for a crispy and healthy alternative. I put peppers, onion, broccoli and spinach on my pie, but you can add whatever you'd like to yours.

Ingredients:

2 cups whole wheat flour

1 cup water

2 teaspoons olive or sesame oil

1 teaspoon sea salt

2 teaspoons honey

1 packet yeast

1 1/2 cups low fat grated mozzarella cheese (I like Organic Valley or Horizon) or vegan mozzarella cheese

1 cup organic tomato sauce (take a good look on the label and make sure it is not filled with sugar)

Assortments of chopped up fresh veggies

Preheat oven to 500 degrees. Dissolve one packet of yeast into one cup of warm water. Combine flour, oil, salt, honey and yeast water combo into a large bowl. Knead all of the ingredients together for ten minutes or until smooth. Form into a ball and cover for an hour. You will notice the dough has doubled in size (this is normal). Flour a non stick cookie sheet and place off to the side. Roll or stretch out dough into a rectangle (be sure to keep flouring service). Slowly pull edges until the dough is roughly the same size as the sheet. Place dough on floured cookie sheet (make sure not to tear the dough because it is very thin). Pull up edges of dough over edges of the cookie sheet. Spread tomato sauce, cheese and veggies generously across crust. Place in oven for 15-20 minutes. Enjoy!

Make your kitchen "clean"

Here is a list of things that will transform your kitchen into a clean one. Start fresh and stock your cabinets, freezer and refrigerator with these simple ingredients:

Barley
Brown Rice
Whole Oats
Wild Rice
Couscous
Quinoa
Black Beans
Lentils
Red Beans
Soybeans
Miso
Tempeh
Tofu
Almonds
Sesame Seeds
Sunflower Seeds
Olive Oil
Sesame Oil
Agave Nectar
Honey
Maple Syrup
Rice Flour
Whole Wheat Flour
Organic Fruits and Veggies

Spring Cleaning!

Spring cleaning is a great way to rejuvenate and clean the mind, body and home. Everyone gets a great feeling of relief and accomplishment after they have cleaned their homes for the spring season. We remove clutter, dust, get rid of crap that has accumulated over winter hibernation, open the windows for fresh air and switch thick wool sweaters out for light sun dresses. Why not spring clean your mind and body at the same time? Think green! Before cleaning your home from top to bottom, replace all cleaning products with eco friendly ones. Seventh Generation has reasonably priced, non toxic cleaning products that are not harmful to the environment. Add more greens to your diet: daffodil, swiss chard, kale, spinach, arugula. Go to your nearest hardware store or gardening center and purchase potted herbs to keep in your kitchen. They make your place smell great and taste much better then dried herbs :) Move around! Make sure to take 20 minutes out of your day to enjoy the outdoors in addition to your regular exercise. Whether it's a walk in the park at dawn or a stroll around your neighborhood with your dog in the evening. 20 minutes outside of non strenuous activity is a great way to unwind and reflect. Another great thing that I love after spring cleaning is making a little shrine. This is not a religious thing at all. I have a table in the corner that gets great light, I put pictures and talismans of importance on it. I add fresh flowers and scented candles and take time to meditate near it for a couple of minutes each day. I find that looking at things that make me smile and smelling relaxing scents decompresses me. Spring has sprung and its time to remove all the winter clutter from mind, body and home.

Warm Toasty Coconut Rice Pudding with Grilled Mango

Coconut Rice Pudding With Grilled Mango

Ingredients:

1 cup of jasmine rice

2 cups of water

2 1/2 cups of skim milk or soy milk

1/2 cup unsweetened coconut milk

2 tablespoons grated coconut

2 tablespoons agave nectar

1 half ripe mango

In a medium pot combine the rice and water, bring to a boil and let simmer for 15 minutes. Add milk, coconut milk, agave and coconut and stir slowly on low heat for 15 minutes. Slice mango into thin strips and grill until they are soft and slightly charred around the edges. Spoon pudding into bowls and add a few strips of mango to each and viola! A tasty, quick dessert!

Foods to fight belly flab.

Yesterday was a scorching 90 degrees in NYC (this is unheard of in April). Some of us might notice we are carrying a little something extra around our waist. The dreaded belly flab! I too am guilty of not doing as much ab work in the winter months. Now that it is warm and we are all going to be wearing much less as summer approaches we need to get rid of that belly flab. I have compiled a list of foods that fight belly fat, but I must say that the most important thing is sleep. Add these foods into your diet daily, get lots of sleep, work your core and lay off the beer.

1. Avocado (contains monounsaturated fat. It helps prevent deposition of fat around the middle)
2. Green tea (phytochemicals speed up metabolism)
3. Whole grains (keep insulin levels low)
4. Egg Whites (protein keeps you feeling fuller longer)
5. Vinegar (helps your body burn fat)
6. Dark leafy greens (high in b vitamins. Keeps you energized throughout the day)
7. Water. Water. Water (enough said)
8. Lemon (use to replace fatty dressing and marinades)
9. Beans (full of fiber that fights belly bloat and keeps your fuller longer)
10. Raspberries (high in ketone which helps fight fat)

Close to my heart :)

Please take a look at these websites if you are an animal lover :) I adopted my lovely yet dopey Dog from the North Shore Animal League and cannot praise them enough!

http://www.nsalamerica.org/

http://www.humanesociety.org/

Tofu with Kale and Chard in Ginger Sesame Sauce

This easy and delicious meal is full of minerals and vitamins. I eat on average 5 to 6 cups of dark leafy greens a day. The iron and B vitamins keep me feeling energized through out the day!

Tofu with Kale and Chard in Ginger Sesame Sauce

Ingredients:

1 container extra firm tofu (drained of ANY excess water and cut into 1/4 cubes)

2 bunches chard (remove stalks and dispose)

1 bunch Kale (remove stalks and dispose)

3 tablespoons freshly grated ginger

4 tablespoons toasted sesame oil

1 tablespoon sesame seeds

4 tablespoons tamari (or soy sauce if your in a pinch)

1/4 cup of water

Tofu: 30 mins
Combine ginger, sesame oil and tamari in a small bowl. Pour half of the mixture in small casserole dish. Add tofu cubes to the casserole dish and make sure they are all fully coated. Place in oven for 15 minutes on 35o degrees. Open oven and mix up tofu and place back in the oven for another 15 minutes.

Kale and Chard: 7-8 mins
In large skillet toss greens and remaining sesame ginger sauce over medium heat for 3 minutes. Add 1/4 cup water and cover about 5 minutes or until tender.

Place all the ingredients in a big serving bowl and toss in sesame seeds. Enjoy!

" Tell me what you eat, and I will tell you what you are" ~G.K Chesterton

Vegetarian Kitchen Sink Stew

Vegetarian Kitchen Sink Stew

Ingredients:

3 cups vegetable broth

1 bottle stout beer

1 cup chopped carrots

1 cup chopped celery

2 sweet potatoes chopped

1 small red onion finely chopped

3 cloves minced garlic

1 small can tomato paste

1/2 cup lentils

1/2 cup red lentils

1/2 tsp black pepper

1/4 tsp salt

Combine all the ingredients in a crock pot. Stir until everything is fully coated and the tomato paste is not in chunks. Cook on high for six hours and enjoy!!

Benefits of Vinegar

I am going to go ahead and say that vinegar is a jack of all trades substance. For centuries people have used vinegar for cooking, cleaning, skin care, hair care and medicinally. Here are some facts we do know about vinegar and our health:

- Vinegar only contains 25 calories per half cup. It adds much needed zest and spice to many recipes with very little calories. It can replaces high fat foods like mayo.

- It increases insulin sensitivity for people with type 2 diabetes.

- Vinegar helps the body absorb calcium. Salads made with leafy greens and green veggies are chock full of calcium. Pour some vinegar on that salad and help aid your body in the absorption of calcium.

- Washing your produce in a mixture of water and vinegar gets rid of harmful chemicals.

Vinegar home remedies:

- Cure for Jelly Fish stings

- White vinegar is a great stain remover for clothes

- Fights foot odor and athletes foot

- Soaking in a bath tub of 2 cups vinegar helps soothe sore muscles

- Adding a 1/4 cup vinegar to a vaporizer can help sinus and chest congestion

- Vinegar is great for a bad sunburn

- Vinegar removes build up in hair

Creamy Zucchini and Red Pepper Soup

Ingredients:

3 large zucchinis (cut into chunks)

1 large red pepper (slice and rinse out any seeds)

2 cups vegetable broth or stock

1 1/2 tablespoons minced red onion

1/2 tablespoon minced garlic

1/2 tsp salt

1/2 tsp pepper

2 fresh basil leaves

1/4 cup pureed silkened tofu (optional if you like a creamier texture)

Bring stock or broth to boil. Add zucchini, peppers and cook until very tender. Strain broth into a seperate pot and keep on medium heat. Puree zucchini, basil and peppers in blender or food processor. Add mixture to stock along with onions, garlic and spices. Stir everything over medium for about 2 minutes, at this time you can slowly add in silkened tofu (I only reccomend this for people who really like tofu. You may add light cream or use nothing at all). Enoy!

"Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”~ Mike Adams

White bean bruschetta with grilled radicchio

Ingredients:

Loaf of multi grain bread

1 can organic white beans (drained and rinsed)

1 minced glove of garlic

1 1/2 tablespoons olive oil

2 tablespoons lemon juice

pinch of salt and pepper

1/4 cup pine nuts

2 cups radicchio

Balsamic vinegar

Slice the loaf of bread into half inch slices. Toast the slices until they are crispy on the outside but a little soft on the inside. Puree the white beans, garlic, olive oil, lemon juice, salt and pepper until it reaches a thick smooth texture. Lay the radicchio flat out on a grill, Foreman or grill pan. Grill for 2 1/2 minutes on each side or until the tips are crispy (if you are using a Foreman grill just close it for 4 minutes). Hand mix the pine nuts into the puree mix. Spread a heaping tablespoon onto toast, top with a few pieces of radicchio and sprinkle with balsamic. Bon appetite!

Super foods for radiant skin.

Ruddy, dry winter skin? Are you finding that the gloomy winter months are taking a toll on your face and hair? Here are some super foods that will make your skin and hair radiant. Incorporate these ingredients (that include vitamin A, B's and C. Biotin, Selenium, Zinc and Omega 3's) into each meal and surely you will see and feel a difference.

Wild Salmon

Oysters

Blueberries

Spinach

Walnuts

Tomatoes

Sweet Potatoes

Kiwis

Brazil Nuts

Quinoa

Pumpkin Seeds

Kale

Pomegranates

Aloe Vera

Green Tea

Coconut Oil

The Replacements

Here are some healthy, easy and tasty ingredients to replace not so clean ones.

Replace - for -

Spread avocado for mayo

Agave nectar for sugar

Stevia for sugar (when baking up to 400 degrees)

1/2 cup of apple sauce for an egg in baking recipes

Flavored seltzer for soft drinks

Quinoa for cous cous

0% Greek yogurt for sour cream

Spinach for iceberg

Fresh herbs for salt

Vinegars for dressing

Crushed bran flakes for bread crumbs

Canned pumpkin for butter in baking recipes

Cooked lentils for ground beef

If you decide to incorporate these ingredients into your diet you will not only lose weight but you will feel great!

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley

Sweet Tooth

I have always had a sweet tooth, but I have found that all the desserts I come across lately are chock full of crap. So yesterday I set out to work to make a great clean dessert that everyone will love.

Oats and Crannie Balls Ingredients:

1 1/2 cups oats

1/4 cup semi sweet chocolate chips

1/2 cup almond slivers

1/4 cup sunflower seeds (no shells)

1/2 cup dried cranberries

1/2 tsp vanilla extract

1 Jar organic peanut butter

In a blender or food processor combine oats, sunflower seeds, almonds and chocolate chips. Blend until finely chopped and then slowly add in cranberries until they are finely chopped as well. Add vanilla extract and mix for 10 seconds. Take mixture and put into a large mixing bowl. Slowly add a cup of organic peanut butter (make sure it is mixed well with the oil on the top of the jar). Since different brands of peanut butter have different consistencies you may need to use more. The mixture should be a large sticky, firm ball. Place in the fridge for 15 minutes. After 15 minutes take out the mixture and start balling into 1 inch balls. Place on cookie sheet and let the firm up in the fridge for a few hours. Enjoy!

You may replace almonds with any nut, cranberries with raisins and add coconut.

"Never eat more then you can lift" -Miss Piggy

Muffins

Here is a great recipe for cranblueberry muffins. They are quick, unrefined, full of protein and are great for a healthy start to the day.

Ingredients:

1/2 cup blueberries

1/2 cup cranberries

1 egg

3/4 tsp baking powder

2 tsp almond oil

1 1/2 tsp vanilla extract

1/2 organic cranberry juice

pinch of stevia or splenda

1 pinch cinnamon

1 pinch nutmeg

1/3 cup oat flour

1 ounce soy protein

Preheat oven to 375 degrees. Combine dry ingredients in one bowl and wet ingredients in another. Leave berries aside until the end. Slowly whisk wet ingredients into dry until no lumps remain. Spray muffin tins with non stick BAKING spray. Fill each muffin cup half way and add an equal amount of berries to each cup. Cook for 25 minutes or until tooth pick comes out clean, when inserted into the middle.


“Our food should be our medicine and our medicine should be our food.” – Hippocrates

Think Mediterranean.

The incidence of heart disease in Mediterranean countries is lower than in the United States. Mediterranean's follow a diet that has: a high consumption of fruits, beans, veggies, seeds an nuts. Dairy products, fish and poultry are eaten in low moderation. Olive oil is an important monounsaturated fat. Try picking one day out of the week to follow a Mediterranean diet. It is a great idea to add low fat fish into your diet at least once a week. Here is a great low fat, clean Mediterranean dinner :)

Mediterranean Tilapia:

Ingredients:

4 Tilapia fillets

1 tsp oregano

1 tsp parsley

1 lemon

1 tsp light olive oil

salt and pepper to taste

Pre heat oven to 400 degrees. Place fillets on a baking sheet with olive oil cooking spray. Mix lemon, oil and spices in a small bowl. Peirce fillets a couple times with a fork. Pour mixture over each fillet and cook for 17 minutes.

Steamed Brussel Sprouts and Asparagus Medley:

Ingredients:

1 lb brussel sprouts (sliced in 2mm slices)

10 asparagus spears (cut white bottoms off and then in half the spear)

1 half lemon

1 finely chopped garlic clove

Salt and pepper to taste

Squeeze the lemon juice over the veggies. Toss garlic in and make sure everything is coated well. Steam veggies for 8 minutes.

"To eat is a necessity, but to eat intelligently is an art."
- La Rochefoucauld

Reduce your carbon footprint.

Meat accounts for 20% of global greenhouse gas emissions. By giving up meat one day a week, reducing consumption, is the easiest way to reduce your carbon footprint. Here is a sample of a meatless menu that hopefully you will enjoy!

Breakfast:

Yogurt parfait with pumpkin granola and fresh fruit.

1/2 cup pumpkin granola
1 small container of soy yogurt
3 sliced strawberries
6 raspberries
10 blueberries
4 blackberries

Mix yogurt, berries and granola in a small dish and enjoy a breakfast that will keep you full until lunch.

Lunch:

Rice and bean burrito in a whole wheat tortilla.

Fill a large wheat burrito with yellow rice and black beans. You can also add peppers, onions, salsa and cheese. Bean burritos are a great form of protein and the rice keeps you feeling full. If you don't have time to make them yourself, I would recommend Amy's burritos and Trader Joe's black bean and rice burritos. You can pop them in the microwave or oven in a pinch :)

Dinner:

Whole wheat pasta with sauteed veggies:

1 cup whole wheat penne
1/2 green pepper
3 sliced white mushrooms
4 asparagus spears cut in 1/2 inch pieces
4 cherry tomatoes cut in halves
2 cloves fresh garlic finely chopped
2 tablespoons olive oil

Saute veggies and garlic in a pan with one tablespoon of oil. Make sure veggies are tender but not soft. Cook penne al dente. Strain penne and add to pan with veggies. Put on low heat and toss penne with sauteed veggies and one tablespoon of olive oil. Salt and pepper to taste.

For a mid day snack I really enjoy a half of a wheat bagel with a tablespoon of almond butter. Also, enjoy fresh fruit and raw veggies when you are feeling hungry.

"Because we don't think about future generations, they will never forget us" ~Henrik Tikkanen

Lentils. . . A wonder food!

Lentils are an amazing legume! They lower cholesterol, are high in fiber, are full of protein and B vitamins. Lentils have a special benefit of managing blood-sugar disorders. They also have zero fat and only 230 calories per cup. Lentils come in an array of sizes and colors and unlike other legumes they cook very quickly. Add lentils to your soups, salads, side dishes and stews!

Courtney's Lentil and Grilled Chicken Salad:

1 cup cooked red lentils (let cool)
1 cup cooked regular lentils (let cool)
1 red pepper diced
1/2 small onion chopped
6 spears of asparagus diced
1 clove garlic finely chopped
1 cup of shredded red cabbage
1 cup of shredded carrots
2 chicken breasts grilled and cut into small cubes (let cool)
1/4 cup white balsamic vinegar
1 tsp olive oil
Salt and pepper to taste

Mix all ingredients in a big bowl. Make sure everything is coated in oil and vinegar. Place in fridge and let cool for an hour or so. This is a great meal to make at the beginning of the week and bring to work for the next couple of days. Enjoy and remember positivity is infectious :)

Detox.

The liver serves such an important function to the human body. The liver is the main organ in the body that eliminates toxins. Many peoples lifestyle leads to build up of toxins in the liver due to poor diet and lack of exercise. Toxins built up in the liver may cause chronic fatigue, hormone imbalance, bloating, indegestion and skin problems. I believe that everyone has experienced toxic build up at one point or another. Luckily, I have some great foods that aid in the detoxifacation of the liver. All the foods I am about to list are great for detox but are best if consumed raw (excluding the eggs, rice and salmon).

Parsley
Cilantro
Ginger
Garlic
Sesame seeds
Cabbage
Arugula
Raddichio
Beets
Asparagus
Brown Rice
Apples
Lemon
Lime
Grapefruit
Pears
Carrots
Eggs
Salmon

Make big hearty salads or stirfry with these detoxifying ingredients. Garnish your fish with cilantro or parsley. Make dressings and marinades with lemon, lime juice and olive oil. Eating clean. Better well-being in 2010.

Happy New Year!

I love the holidays but I am glad they are over. I definitely dabbled in way more sweets then expected. For new years I headed up to Vermont to visit an old friend. It was two and a half days of exceptional food and good company. For dinner on new years eve we had: Pork tenderloin, stuffed squash filled with spiced cous cous, almonds and cranberries, baked brussel sprouts with garlic and lemon, fingerling potatoes and a mixed green salad. One word: fabulous. New years day we headed to Shelburne Farms right outside of Burlington. I cannot even explain the beauty of this place. It is a 1,400 acre, working farm and a non profit environmental education center. It is also a historical landmark that homes a beautiful inn. While we were at Shelburne farms we sampled 1, 2 and 3 year old cheddars, an assortment of amazing mustard's, relishes and jams. I would highly recommend visiting this place if you are ever in the Burlington area. http://www.shelburnefarms.org/. Currently it is 19 degrees in Brooklyn but with the wind chill it feels like -10. Chili weather people! Chili weather! Nothing better then a big heaping bowl of chili and a crusty piece of bread to warm you up. The recipe I am going to give you is easy to make and even easier if you have crock pot. Crock pots are great because you can literally just throw everything in, set the timer, go to work or run you errands and it will be done when you get back. Hopefully this recipe warms your bones!

Hearty 3 Bean Chili:

2 green peppers
1 red pepper
1 onion
1 jalapeno
1 can black beans
1 can pinto beans
1 can small kidney beans
1 can tomato paste
1 can fire roasted diced tomatoes
1 tomato
1 tsp cayenne pepper
1 tsb cumin
1 tsp salt
1 tsb black pepper
1 tsb garlic powder or 2 cloves diced garlic

Drain and rinse all beans. Dice onion, tomato and chop peppers. Be sure to use the juice and seeds from the tomato. Combine all the ingredients in crock pot. Stir until all the veggies and beans are coated in diced tomatoes and paste. Cook on high for 5-6 hours. I prefer vegetarian chili but this recipe is great if you also add a half pound of cooked ground turkey. Just brown the ground meat and add it to the pot. It also cooks for 5-6 hours. Enjoy!