Simple Roasted Vegetable Lunch

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According to Dr. Terry Wahls who healed her Progressive MS with a nutrient dense diet that she specifically designed for her mitochondria and her brain, we should be eating 6-9 cups of leafy greens and colorful vegetables per day. Per DAY. The largest part of our diet should be vegetables. Many people don’t eat 6-9 servings of vegetables in a week.

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In fact, here’s a visual of what most American’s yearly diets look like. And don’t let the vegetable category fool you. The most highly consumed vegetables among most Americans are corn and potatoes, which are actually considered a starch, not a vegetable.

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Dr. Wahls was diagnosed with MS in 2000, by 2003 she was at stage 2 on heavy duty drugs including chemotherapy to fight the MS. The medications and therapy didn’t help and she continued to get worse. Slowly, each night after seeing patients all day, she began to research and read everything she could get her hands on that involved MS. She started researching vitamins and nutrients that were important to the brain and overall health and began integrating them into her diet. Then, in 2007 she discovered functional medicine and redesigned her diet. She used the knowledge she had from medical school, what she had learned in medical literature, through functional medicine, and through her research of nutrients to design a specific diet where she could get the majority of the nutrients necessary for healing through food. This diet is now called the Wahls Protocol. She was in a reclining wheelchair and headed for a life in bed when she started that diet in 2007. Within one year, she was able to walk through the hospital where she was a physician without a cane, and even complete an 18 mile bicycle tour.

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Why do we need such a nutrient dense diet? Why can’t we just pop a few vitamins and continue on with unhealthy eating or eating like “normal”? Well, let’s talk about our mitochondria.  According to Harvard Medical School, “In some way, just about every cellular process is linked to mitochondria. Malfunctioning mitochondria have been implicated in neurodegenerative diseases, heart disease, diabetes, cancer and even resistance to radiation therapy. There’s also a set of rare, inborn metabolic diseases that stem from genetic changes that alter the function of mitochondrial proteins.”

Your mitochondria need a certain type and a certain amount of nutrients to function properly. If your mitochondria isn’t healthy and being fed what it needs to perform its job, then you aren’t healthy either. The mitochondria in your cells manage the energy supply for your cells. Dr. Wahls chooses to get the majority of her nutrients directly from the food she eats. She feels that although we know some things about the benefits of fruits and vegetables to our bodies, we don’t know about all of the benefits we’re getting from eating whole foods. Her theory was why take a supplement with one nutrient or a synthetic form, rather than eat the actual food and get all of the nutrients naturally?

The roasted ginger slices are delicious!

The roasted ginger slices are delicious!

If you haven’t read Dr. Wahls book, I would highly recommend it. Not only is her story quite amazing, it’s inspiring and you’ll learn valuable information about how to feed your body well and heal it naturally.

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 I have a few different ways I try to integrate as many vegetables as possible into my diet. My favorite routes are via smoothies, salads, and large batches of roasting. All are extremely simple and an excellent way to get multiple servings of vegetables in one meal. I also saute a lot of vegetables for our meals. If we’re eating something that can have a vegetable added, I add it. We eat vegetables with every lunch and every dinner and the majority of our breakfasts. If you’re new to eating large quantities of vegetables, I would start with 1-2 cups a day via salad. Then the next week add a cup and so on until you are able to consume 6-9 cups a day with no intestinal issues. Your body will adapt very quickly. Make big salads and trays of roasted vegetables to keep in the fridge for easy snacking. Keep fresh sliced carrots, celery, broccoli and other vegetables you like in small batches in baggies so they’re easy to grab on the go. 6-9 cups of vegetables may sound like a lot, but over time it will become habit and your body will crave them. In fact, you’ll find yourself on many days easily eating that amount without even a thought about it.

Veggie Power!

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Simple Roasted Vegetable Lunch

Organic Red Cabbage

Organic Carrots, unpeeled

Organic Cauliflower

Organic Beets

Organic Garlic Cloves, smashed and peeled

Organic Ginger, peeled and sliced

Organic Olive Oil

Sea Salt

Preheat the oven to 400 degrees.

The quantity will depend on how many people you’re serving. But know that if this is my entire lunch meal, I can eat at least 1/3 of a baking sheet of roasted veggies! So if you have people with a big appetite for veggies, it’s always better to make more than you think you’ll need. They refrigerate and re-heat nicely and are also good cold.

Slice vegetables so that they are all relatively the same size. Cover a baking sheet with parchment. Load with the veggies, ginger, and garlic cloves. Drizzle with a generous amount of olive oil and sea salt and toss.

Roast for about 30-40 minutes until aldente and fork tender, stirring once . Don’t cook them too much!

Grilled Lunch & Garden Therapy

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When I hear someone say they “hate” to garden, the hair on the back of my neck stands up. I have to seriously question whether we are going to be able to be friends.

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What’s next…they’re going to tell me they don’t like to read either? Or they hate the sun? Or kittens and puppies are ugly? Chocolate is bad for you? Massages are horrible?

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But seriously, in my world, gardening is a privilege, a blessing, and an inexpensive form of mental health therapy that keeps my head from exploding and reminds me there is so much beauty to experience even right in my own back yard.

High tech gardening tool.

High tech gardening tool.

My mom is retired now and is really embracing gardening since she has some free time on her hands. We’ve been out and about searching for flowers for our yards, containers, and window boxes, picking up little items here and there.

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 We both get equally excited over an interesting plant or flower we’ve never seen.

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My Grandma, my mother’s mom, was an amazing gardener. Some of my fondest memories are of her garden or me stopping by and finding her digging in her garden with a big floppy sun hat. I can still smell and feel her garden when I think about it. So many gorgeous flowers and neat little surprises tucked here and there.

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Surprises that people who “hate” gardening would never notice or appreciate, sadly. My heart aches for them. Picking fresh vegetables out of her garden and eating them right on the spot and snacking on raspberries off of her bushes was a true treat.

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I was never ever told “no” if I wanted to pick something or discouraged from digging or poking around. And to this day, I have never been able to find a plum or apricot that tasted like the ones on her trees. Just being in her garden was a pure blessing in itself.

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The house we’re in now doesn’t have a lot of ideal gardening space. Tony wanted low maintenance “flower” beds that are full of rock, so I’ve had to improvise with raised bed containers for my vegetables and herbs. The downside is that I can’t plant as much as I’d like, but the upside is that with it all contained, there will be less weeding, if any.

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For the last couple of days I’ve been planting things here and there.

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We are having a very rare for us, early spring. I planted my vegetable seedlings 2 weeks ago and now each day new sprouts are coming up. I’m going to try something different this year. Every time I pull something to eat, I’m going to plop another seed in. If we continue to have a long growing season, then that should give us veggies clear into late Fall. We’ll see how it works.

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Spending a day in the garden is my all around, heal everything salve. The birds are chirping, the sun is shining, the breeze is blowing, the smell of fresh earth… Deer are milling around in the hills. Robins are hunting for worms in the grass. Abigail is sunning herself. That peaceful feeling…there’s nothing like it. And as if those things aren’t reward enough, you get to watch things grow and change. It’s extremely satisfying.

Add a grilled, relaxing lunch out on the patio to a gardening day, and you really can’t get much closer to a perfect day.

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Grilled Chicken Legs

5-6 Chicken legs. Place them in a plastic bag with about 1/4 cup apple cider vinegar, about 1/2 cup of your favorite BBQ sauce, a good amount of Sriracha, about 1 Tablespoon of coconut sugar, about 1 teaspoon of sea salt, about 1 Tablespoon of dried oregano (or fresh)…and marinate for 2 hours before grilling on medium.

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Grilled Yellow Squash

 1 Squash cut in half lengthwise, drizzle with olive oil, season with garlic powder and sea salt. Sprinkle with fresh herbs. I used rosemary and thyme. Grill to aldente.

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Simple Creamy Broccoli & Kale Soup

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Broccoli & Kale Soup

*Makes about 9 cups

8 Cups of Organic Broccoli, Stems Included, stems chopped

3 Cups of Organic Kale, Stems Included

4 Cloves of Organic Garlic, peeled and minced

2 Tbs of Fresh Thyme Leaves, chopped

1 Tbs of Fresh Rosemary Leaves, chopped

1 Tbs of Bragg’s Organic Seasoning

1 Medium Organic Onion, diced

2-3 Tablespoons of Avocado Oil

1 Box (32oz) of Organic Free Range Chicken Broth

Sea Salt & Freshly Ground Pepper To Taste

Put the broccoli and kale in a steamer on the stove. I fill my pot right up to the edge of the steamer. You don’t want too much water, as you will use this in your soup after the steaming is completed. Steam the vegetables until they are fork tender, but not mushy. I choose to steam them rather than boil them in the broth because steaming allows them to keep a strong, green color.

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Push the vegetables aside and carefully remove the steamer letting the vegetables fall into the cooking water. There should be about an inch of water. Cover with a lid and set aside.

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In a large skillet, saute the onions in the avocado oil on med-low until they are almost translucent. Add the garlic and fresh herbs and saute for another 6-8 minutes on med-low.

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Add the broth and the Bragg’s seasoning into the onion pan and bring to a boil. Add to the broccoli and kale.

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Turn the burner on med-low and using an immersion blender, blend the ingredients until they are smooth. You can also pour all of the ingredients into a Vitamix if you do not have an immersion blender. I like to use the immersion blender because I like my soup to have some texture and not be completely smooth.

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Make sure the soup is heated well and serve with a sprig of organic parsley and some diced organic red onion.

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Veggie & Chicken Goat Cheese Melt

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Last weekend at the farmer’s market just down the road from us, we stumbled upon a local goat’s milk cheesemaker.

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He had lots of samples which is always fantastic and I came away with two different types of goat cheese.

A spreadable garlic dill cheese and a goat mozzarella. We used the goat mozzarella on pizza a few days ago and it was delicious. Melted perfectly without being too moist. I think I even prefer it over buffalo mozzarella.

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I decided to use the garlic dill goat cheese and another cheese I found at our local grocery store for the melts. The garlic dill is incredibly flavorful. The dill really stands out and I love the balance of garlic and salt. The Beemster goat cheese tastes similar to a  light swiss cheese.  Alone, or together, they are fabulous.

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I sliced up an onion, pepper, a couple of mushrooms, chopped a clove of garlic, and sautéed them in olive oil.  When they were almost finished I added three chopped sun-dried tomatoes (in oil) and tossed them around until they melted nicely.

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Then I cut a piece of french bread in half and toasted it under the broiler.

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This is such an easy lunch.

I then spread the garlic dill cheese on the toasted bread, added a layer of sautéed veggies, then a few slices of left over chicken breast.

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Then, another layer of veggies, a drizzle of olive oil on each…

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and a generous amount of grated Beemster cheese.

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Popped it under a 500 degree broiler until the cheese started to bubble…

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Easy as that.

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Fabulous and full of flavor. I served mine with a side of spicy mustard.

Delicious!

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Cupid’s Breakfast Salad

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~ Happy Valentine’s Day! ~ 

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This Valentine’s Day we’re thinking outside the chocolate box. Cupid is no dummy when it comes to starting the day off right. He has plenty of opportunities to eat sweets and goodies, but knows he’ll need to stay healthy and full of energy for the task at hand.

After all, being the symbol of love and master of attraction and affection is no easy task.

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Cupid’s Breakfast Salad is balanced beautifully with all kinds of vitamins, minerals, fiber, and healthy fats.

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There’s even a little bacon on top to add a bit of salty, smokey, goodness.

Cupid knows that bacon spells L-O-V-E.

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His dressing is made with tart cherry juice, the deep and romantic color of the heart. Tart cherries reduce inflammation, lower the risk of stroke, fight that tummy jiggle, and are loaded with melatonin to give a peaceful start to the day.

Cupid wants only what’s best for you when it comes to matters of the heart and health.

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“One cannot think well, love well, sleep well, if one has not dined well.” ―Virginia Woolf

Cupid’s Breakfast Salad

2 Cups of Packed Organic Spinach, stems removed

1 Organic Red Chard Leaf, stem removed and sliced

1/2 of an Organic Avocado, cubed

1/2 of a Small Organic Apple, cubed

1 Organic Clementine, peeled with a knife, sectioned

4-5 Organic Strawberries, cubed, plus some for garnish

1 Slice of Organic Bacon Cooked Crisp, crumbled

4 Organic Pecans, sliced lengthwise

1 Medjool Date, seed removed and diced

Toss all ingredients together in a medium-sized bowl.

Cupid’s Tart Cherry Dressing

4 teaspoons of Organic Lemon Juice

3 teaspoons of Pure Maple Syrup

2 Tablespoons of Avocado Oil

1/2 Cup of Organic Tart Cherry Juice

2 1/2 Tablespoons of So Delicious Greek Style Raspberry Coconut Milk Yogurt

Grated Rind of 1/2 of a Lemon

Pinch of Sea Salt & Freshly Ground Pepper

Rind of 1 Lemon

Place all ingredients in a jar and screw lid on tightly. Shake until emulsified.

Spicy Sausage and Bean Soup & Lazy Man’s Garlic Bread

4 Comments

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I could live on soup.

In fact, as long as I had a nice variety, I literally would eat soup every day of my life for breakfast, lunch, and dinner. I have no idea why I feel this way about soup, but really, what’s not to like about it? Your options are endless. You can make a light soup or a hardy soup. You can make a puree or you can make one with all kinds of yummy texture and flavor. All I ask is that you don’t eat it out of a can.

Soup is easy to make yourself (not as easy as opening a can…but not much harder)  and the payoff is huge. Just the fact that you’ve created something delicious from scratch all on your own is a plus. The fact that you can control what’s in it…that’s the important part. No chemicals, creepy thickeners, hidden allergens, or crazy genetically modified who knows what for you. Just simple organic ingredients that are beneficial for the whole family.

Spicy Sausage & Bean Soup 

3 Tablespoons Olive Oil

1 Small Onion, chopped

1/2 Cup Celery, sliced thinly

2 Garlic Cloves, chopped

About 2 Cups of your favorite GF/DF sausage, sliced (I used Hot Italian Pork & Sweet Italian Chicken)

4 Large Tuscan Kale Leaves (rib removed) rolled, cut in half, and sliced thinly

1 Tablespoon Fresh Thyme Leaves

1/2-1 teaspoon Red Pepper Flakes (depends on how spicy you like it)

1 15 oz. Can Great Northern Beans, rinsed and drained

1 15 oz. Can Black Beans, rinsed and drained

8 Cups Chicken Broth

1/2 teaspoon Old Bay Seasoning

Kosher Salt & Pepper to taste

Add the olive oil to a dutch oven or large pot and heat. Saute the onion, celery, garlic, sliced sausage, kale, thyme, and red pepper until the sausage is cooked through and the onion and celery are becoming translucent. Add the beans, broth, and Old Bay Seasoning and bring to a boil. Turn the heat down and simmer for 15 minutes. Add kosher salt and freshly ground pepper to taste.

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Lazy Man’s Garlic Bread

*Super easy and a perfect way to use up leftover hamburger buns.

2 Udi’s Gluten Free Hamburger Buns

Earth Balance Soy Free Butter Spread

Garlic Powder

Dried Oregano

Open the buns and spread with butter. Sprinkle generously with garlic powder and dried oregano. Place under the broiler until golden.

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The Race Is On

4 Comments

DSC_5006Remember when I told you I was going to have a huge organic vegetable garden this summer?

I even started some of the longer growing seeds indoors for the first time. I had visions of canning and freezing and having all kinds of wonderful veggies and herbs to use throughout the winter.

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All was going well, they were beautiful, we bought the supplies to make three large raised gardens, I replanted the seedlings once they were strong enough into their secondary pots…

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And then they all died.

It was quite disappointing.

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The thought of going through that all over again and then possibly losing them all in a massive downpour (which are common in NH) was just too much. We’ve only lived in this house for 7 months and we have been busy. Seriously busy. There’s a lot that goes on when you move 3,000 miles across the country to a new area and new home. Plus we’re having visitors for summer and fall…so I decided to set the garden aside until next year, when I could really give it some special attention.

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Unfortunately, now I’m kicking myself for not starting the organic garden. Not only is purchasing all of our organic vegetables a large expense every week,  for some reason the organic produce in the grocery stores here doesn’t last nearly as long as it did on the west coast. A lot of it comes from California so I’m guessing by the time it gets here, it’s already at least 5 to 6 days old.  Organic produce that’s already a week old! Certain things are also hard to find, like a simple red bell pepper. Very frustrating.

I’ve learned the hard way that we need to eat them up as quickly as possible. Throwing away organic vegetables is a pricey, awful, feeling.

So the race is on.

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When I get home from the store I make a huge salad, put it in an airtight container, and I eat salad every day for lunch and sometimes dinner until it’s gone.

Have you tried Schar’s gluten-free table crackers?

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I put the other vegetables in a zipper bag with a paper towel and that seems to hold them for a just a couple more days so we can have fresh vegetables with other meals.

Here’s the Trader Joe’s goat Gouda I’ve been telling you about.

Unbelievably fabulous.

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I’ve learned my lesson and won’t be procrastinating on our organic garden next spring!

Organic Chopped Veggie Salad

Purple Cabbage

Romaine Hearts

Baby Spinach Leaves

Celery

Carrots

Sweet Petite Peppers

Roma Tomatoes

Dice all veggies (shred the carrots) and place in an airtight container.

Dressing

1 part Organic Olive Oil

2 Parts Organic Fresh Squeezed Lime Juice

Organic Oregano

Organic Raw Honey

Kosher Salt & Freshly Ground Pepper To Taste

Place all ingredients in a canning jar, tighten the lid, and shake to emulsify.