Creativity in the Kitchen: A Spiritual Moment

As I gathered my ingredients for my concoction this morning, I felt such gratitude and excitement for what I was going to not only taste, but also for the nourishment that my body was about to receive.

The colors and textures are beautiful - orange, fuscia, green, varying shades of warm browns and rustic red - colors that also have significance with regard to the chakras and energy frequency, that helps one to attune the body for receiving and giving.

While this sounds a little like something from a sci-fi movie, it is the world that I have embraced even more deeply over this past year - connecting what we can see, touch and explain with the divine and unexplainable.

Back to reality.  I now shift to the humorous statement that my best friend has said jokingly over the years - "You have no taste buds!"  While my taste buds have gone from being addicted to the overly processed junk foods of America to the pure, untouched taste of real food, I also know that in this process, my taste buds now seek all flavors - sweet, salty, bitter and pungent.  I try to satisfy these in my meals and concoctions, as I call them!

One example of faking the body's energy conservation mechanism, or shall we just call it weight gain, is the use of artificial sweeteners.  Humans love sweet and part of this is about survival.  "Mother's milk" is sweet and all animals are drawn to feeding in order to survive.  When one imbibes sugar or a non-caloric sweetener, the pancreas prepares to secrete insulin - even without the calorie intake - because sweet tells the brain that carbohydrate is coming.  The net effect of insulin production is calorie conservation or weight gain, especially in the stomach region!

So what does this have to do with my breakfast?  The balance of tastes - sweet, salty, bitter and pungent - helps the body to self-regulate.  This self-regulation, in turn, allows one to be balanced, aligned, connected on all levels - physically, emotionally and spiritually.  Enjoying a feast with all of our senses is the most powerful way to remain centered and balanced.

Consider trying my delicious combo and adjust components based on where your taste buds may be.  I grew up sugar addicted and only in the past 10 years, no longer desire sugar, so I prefer bitter and pungent, BUT, if you are starting where I was, be gentle or you may not stick with it.  As I told one of my new clients yesterday, it may taste like corrugated cardboard, but you'll learn to love it!

Namaste,
Julie

In a bowl:
1 Tbl good quality organic protein powder
1/4-1 tsp Maca
1/2-1 tsp cocoa powder
cinnamon - I like a lot!
stevia if just starting out
stir together and mix in 1-3 tbl coconut milk or I now make coconut milk kefir
chopped carrot and/or apple
chopped avocado
1 tbl of your favorite nut or seed butter
1 tbl nuts
sprinkle of goji berries
more cinnamon!

Hearty Grass Fed Steak and A Snow Day

Since we are snow bound in Boston – our third storm in a week with over 3 feet of snow, it felt like a great day to prepare a hearty meal.  It has been a reflective few days, as well as an opportunity to be impromptu and creative.  Since my favorite yoga studios are closed, I lit my himalayan salt candle, set up my matt and created a shrine-like atmosphere where I practiced my own class.  It has felt so good because I am gaining the confidence to get back out and teach again.  While body flexibility remains an issue, it is so much improved with my daily work on the breath and knowledge that I am healthy, healed and whole! My plan for teaching will be to include my singing a song during savasana or the integration/rest phase of the practice.

Savor the flavors and enjoy this combination:

Grass fed sirloin marinated in balsamic vinegar, Dijon mustard, toasted sesame oil

Oven roasted chopped golden, red beets, and black radish in coconut oil and toasted pecans

Oven roasted green beens with minced ginger in toasted sesame oil, sprinkled with salt before roasting

Top with a mixture of grass fed plain yogurt and Dijon mustard

Black radish has been used in Asia for many years to treat various afflictions, and was introduced in Europe during the latter half of the 20th century. Its juice or extract is commonly ingested as a tonic that is good for the liver and beneficial for the entire gastrointestinal tract. The vegetable contains antioxidant properties that eliminate the free radicals. Its diuretic effects stimulate urination, which helps eliminate toxins from the body. This medicinal radish helps the body remove bladder and kidney stones. It promotes the production of bile to aid in digestion, and detoxifies the liver. It also helps purify the blood.

From Fruitcakes to Pumpkin Bread

As I wrapped up the pumpkin chocolate chip breads and flourless almond, peanut and peanut chocolate chips cookies to distribute to my colleagues and friends as holiday gifts, I was drawn back to my days as a child and adolescent of baking mini pastries and eventually three dozen fruitcakes. The fruitcake became my signature item, beginning on Thanksgiving weekend preparing and baking them and then brushing them with the finest cognac weekly for four weeks before sending them around the country to my relatives and delivering near and far. I maintained this tradition for years and my older daughter, Lindsay, would help me in the kitchen. One year, I recall having a bad snow storm and needing to get to the post office. I loaded up Lindsay's carriage, which was now used for our dog, Krissy, with all the fruitcake boxes to send and we walked to the post office. Of course, the carriage lost a wheel on the trip, but we made it! Since that time, I have found as hobby as well as part of my mission of healthy eating for all, to take wonderful recipes and to create healthier versions of them, and now with gluten free flours since so many are affected by this very hard to digest and modified protein in wheat. My versions for quickbreads - banana-walnut, punmpkin-chocolate chip and apple-cheese, are wonderful - the taste, texture, crumb - you name it, they pass the "tri-test"! Roll back yet again to college days. We were expected to experiment with ingredients and then use the food lab for testing and this tri-test remains quite vivid in my memory. Height would be measured, the size of the holes in the texture, how it would crumble and then of course, blind-folded taste! I use these general principles without the equipment, to this very day! This year, I have really enjoyed getting back into a few of these traditions that have been disrupted for the past few years - there is something grounding and so positive about holding onto those traditions and memories that fuel our happiness and gratitude and for me, feeding people, sharing love with food, has been a theme throughout my life. Try "breaking bread" with this delicious, yet nutritious Gluten-Free Pumpkin Chocolate Chip Bread - I am perfecting the Paleo version as we speak! With love, Julie PUMPKIN CHOCOLATE CHIP BREAD 1 1/4 CUPS GF FLOUR MIX 2 TBL OIL 1/2 CUP BENEFIBER 3 TBL UNSWEETENED APPLESAUCE 2 TSP BAKING POWDER 2 TBL SUGAR 1 TSP XANTHAN GUM 2 EGGS 1/2 TSP SALT 1 TSP VANILLA 1/4 TSP BAKING SODA 1 CUP CANNED OR STRAINED MASHED PUMPKIN 1 TSP CINNAMON ¼ CUP CHOCOLATE CHIPS 1) OVEN 350 2) STIR DRY INGREDIENTS TOGETHER 3) BEAT OIL, APPLESAUCE AND SUGAR. ADD EGGS AND VANILLA. BEAT WELL 4) ADD FLOUR MIX ALTERNATELY WITH PUMPKIN, BEGINNING AND ENDING WITH FLOUR 5) MIX UNTIL COMBINED. ADD CHOCOLATE CHIPS. DO NOT OVERBEAT 6) POUR INTO GREASED 9X5X2 LOAF PAN AND BAKE 60-70 OR UNTIL TESTER COMES OUT CLEAN YIELD – 12 SLICES EACH SLICE: 125 KCAL; 30 GM CARB; 4 GM FIBER; 5 GM SUGAR

Traditional Bread Stuffing and Fond Memories

Over the past few weeks, as I am preparing the traditional Thanksgiving meal for my family, I have been reminiscing about my Mom's "best in the world" bread stuffing! I also thought about how my best friend, Jeanne (we even talked about it today!), would come over on Thanksgiving evening in order to have some of Mom's stuffing and apple pie. I can even remember the pan she cooked it in. Of course, I've been tinkering in my head how to reproduce this gem with many fewer carbs and calories, while still keeping the flavor and texture. Not always an easy task, but one of my fun, creative activities! While Mom would saute the onion and celery in a whole stick of butter until translucent, I have chosen to cut some of the fat with chicken broth - one of my best kept secrets! My girls and my Dad will be here for the day and overnight, so that we can keep some of the tradition in tact, given that so much has changed over this year. First of all, Mom passed away last Fall, I moved mid-winter and landed in the hospital for a good part of the summer. You know what, we have so much to be grateful for and I, for one, am very excited to bring the old and the new together. Please enjoy the Bread Stuffing recipes and if you prefer, good old, regular (GMO fortified!) bread, enjoy - it is only one day of the year. With Blessings and Gratitude, Julie Gluten-Free Bread Stuffing 1 loaf gf bread, cubed and dried or lightly toasted 300 for 5-7 minutes ¼ cup butter melted ½ cup chicken broth ½ cup each: chopped onion and celery 1 Tbl Bell’s Poultry Seasoning ½ tsp salt, pepper to taste Paleo Bread Stuffing 1 loaf paleo bread, cubed and dried or lightly toasted 300 for 5-7 minutes ¼ cup butter, melted 1/3-1/2 cup chicken broth ½ cup each: chopped onion and celery 1 Tbl Bell’s Poultry Seasoning ½ tsp xanthan gum ½ tsp salt, pepper to taste Directions: Saute onion and celery in butter. Add chicken broth Mix bread cubes with dry ingredients Knead all ingredients lightly to as not to pack down too tightly Bake 375 to warm and crisp approximately 20-30 minutes

Another Fall Crock Pot Invention: Pork Balsamic

The crisp Fall air brings about interest in warm foods. Last weekend, my older daughter, who is into the "organic lifestyle" with me, came for dinner and a girls' overnight. I decided upon a theme using the delicious grass-fed pork from the Farmer's Market and wanted to invent my own crock pot brine. For slow cooking, broth, an acid and usually some spices and/or herbs are used for flavor. The acid, a vinegar, lemon juice, wine or tomato base, is used to tenderize tough meat fibers, leaving a succulent meat that is easy to chew. I wanted to have as accompaniments, roasted butternut squash with toasted pecans, laced with sage and thyme, and a salad with goat cheese and a balsamic dressing that I create using dijon mustard, oil, balasamic and a little water. Pork: Trim the meat of fat, cut into large chunks and place in crock pot Mix together - 1/2 cup chicken broth, 1/4 cup balsamic vinegar, 1 Tbl maple syrup, dash or red pepper flakes, dash of garlic powder Pour over meat and cook on high, 2 1/2-3 hours Butternut Squash: Cube squash and toss with 2 tsp sesame oil (can use grapeseed, but I am on a sesame kick these days) Place in roasting pan and sprinkle with dried sage and thyme (or use fresh if you have it) and some coarse salt (salt helps the crisping/browning reaction) Roast 25-30 minutes turning to brown Salad Dressing: 3 Tbl balsamic vinegar, 1 Tbl sesame oil, 1 Tbl water, 1 Tbl dijon mustard - whisk together Toast pecans at 350 for about 5 minutes and crumble over squash and salad Enjoy this delicious hearty and healthy dish, loaded with protein, vitamins, minerals and antioxidants. Pork, in particular, is an excellent source of B12 and iron. Hearty, healthy Fall, Julie

Pizza With A Twist

Who doesn't like pizza! I decided to try the cauliflower crust version tonight and it was a fun experiment. The next time, I will add some ground flax or chia seeds to the mix - or even a little of both - to create a more stable crust. The flavor was quite nice and while the cauliflower did hold together with the egg and cheese as binders, it did lack a bit of the crispiness that a flour crust offers. I also find for myself, that bulk is needed to create the feeling of fullness for me, thus a salad and extra oven roasted peppers, round out the meal. To make the crust, the cauliflower needs to be processed into a rice-like consistency. It is then mixed with an egg, 2-3 ounces of grated or shredded monterey jack cheese - I use pasture-fed dairy products - healthier and more digestible. Mix in a pinch of basil, parsley and oregano and form into a ball. As I mentioned, I will add 2-3 Tbl ground flax and/or chia next time and let it set for a few minutes to create the gel-like consistency. Flatten the crust on a pizza pan and bake 450 for about 10 minutes. Meanwhile, scramble ground buffalo or grass-fed 90% lean ground beef and add crushed tomatoes and more basil, oregano, parsley and garlic. Too the crust and sprinkle with parmesan or shredded mozzarella. Return to the oven to melt the cheese, remove and let it stand for 5 minutes before serving. What a fun meal and of course, this pie can be creatively changed with different meats, veggies, spices and cheeses. For example, I sometimes saute chicken strips with frozen, thawed and drained spinach. I then add some organic ricotta and parmesan, garlic, mixing all together and top the crust accordingly. Put on your creative cap and have fun! Julie

More Kitchen Creativity - Oh La La

Last weekend, I attended a lovely jazz garden party and brought a fabulous spinach-artichoke dish made with all organic ingredients - need I clarify this! Of course, there were artichokes left over and thus, I've been brainstorming what to do with them. Decided to make a chicken dish with a lemon-garlic sauce. Check this out! Saute chicken tenders until browned. Add halved artichokes. Make a lemon sauce with 2 Tbl organic lemon juice, 1/4-1/3 cup water, 1/8 tsp garlic powder and heaping tsp cornstarch. Mix well and pour over the cooked chicken/artichoke mixture. Remove from heat and coat well. Dice a few sundried tomatoes and top with a few pepita seeds. Shred sweet potato and bake on oil-coated sheet at 425 to cook. Serve with any leftover veggie - I had some oven-roasted yellow peppers. Mange!

Feelin Creative In The Kitchen: A Little Thai/Asian Fusion

Feeling creative in the kitchen and craving a thai/asian flavor without the carbs, so check out my Paleo Chicken Wrap with Orange Sauce. It's been a while since the creative juices have been flowing, although I always love my food - colorful, healthy, texture-filled and satisfying. Saute diced chicken, minced ginger, the white parts of the bok choy, diced carrots in grapeseed oil. Wrap in a coconut wrap from Julian Bakery. Bake 400 for about 5 minutes to brown. Oven roast chopped red peppers with salt in a little grapeseed oil, turning to brown a bit. Dice the green tops of bok choy for salad greens. Sauce: blend 1/4 orange (peel and all), dash red pepper flakes, 1 tsp sesame oil, 1 clove garlic or 1/8 tsp powder, 1/4" piece ginger, 2 Tbl gf soy sauce Garnish the wrap, greens and peppers with the sauce and sprinkle with sesame seeds. Delic! Enjoy, Julie

Sweet and Sour Mandarin Orange Almond Salad

I may be dating myself, but I remember the Magic Pan Creperie years ago that offered delicious entree and dessert crepes, along with amazing salads. One of my favorite salads was the mandarin orange-almond salad with a sweet and sour type dressing. Since that time, I developed a dressing that matches the flavors from old! I have played with the ingredients to come up with a dressing that also fits the criteria for those needing to follow guidelines for GI issues. Using Bragg's Apple Cider Vinegar, which for many assists in digestion and stevia in place of the honey which lowers the sugar content, the dressing not only has the sweet and sour taste, but is nutritionally superior to what I recall being told were some of the ingredients in the original. This salad can be a wonderful summer side or an entree if grilled chicken or shrimp is added. Try this out! Spring greens of other salad greens mandarin oranges, packed in water, drained slivered almonds, oven roasted at 350 for 5 minutes optional: grilled chicken or shrimp Dressing: 1 packet Good Seasons Italian mix add 1/2 cup Bragg's Apple Cider Vinegar 2 tbl grapeseed oil 1/4 cup water 2 tbl lite cream or 1/2&1/2 (can also use coconut milk if dairy sensitive) 2 packets stevia Mix together and shake well.

Celebrations

May is a beautiful time with blooming of trees and flowers. It also marks the birthday of my older daughter, Lindsay. As is tradition in our family (and we are big on traditions!), everyone gets to choose what favorite meal and dessert he/she would like for the family meal. Lindsay's choice this year was the crabcake recipe with coleslaw. She also requested a gluten-free yellow cake with some type of buttercream frosting. I have not made the yellow cake in years and of course, went to my Basic Food Preparation cookbook from college days, which is now held together by elastics! I have created a foolproof way to convert regular recipes into gluten free options and I decided to make a mocha frosting with some leftover black coffee and a heaping spoon of cocoa powder. The cake was a hit as well as the meal! I love celebrations and especially the creative aspect of planning the party or gathering. The outcome is usually one of complete satisfaction, as gathering people together is a part of my soul's purpose here on earth. I enjoy feeding people with food, love and a sense of belonging. Today is Memorial Day and this was typically a day that my girls and I would travel to my folks' house for the annual parade and cookout. While this tradition is no longer in place, we are looking forward to July 4th at Red Rock - more to come! With anticipation, Julie Try the Paleo Version of Southern Crabcakes - delicious Paleo Southern Crab Cakes with Rémoulade Dipping Sauce Serves 4 10 ounces fresh lump crabmeat 4 tablespoons ground flax seed ¼ cup green onion, chopped ¼ cup non-fat mayonnaise, divided 2 egg whites, lightly beaten or 1 egg 1 tablespoon spicy brown mustard, divided ½ teaspoon hot pepper sauce, divided 1 teaspoon olive oil 1 lemon, cut into wedges Directions: 1. Preheat oven to 200°F. 2. Pick out and discard any shell or cartilage from crabmeat. 3. In a medium bowl, combine crabmeat,ground flax, green onions, 2 tablespoons mayonnaise, egg or egg whites, ½ tablespoon mustard and ⅛ teaspoon hot pepper sauce; mix well. 4. Using ¼ of the mixture per cake, shape into 4½-inch-thick cakes. 5. Heat 1 teaspoon of oil in large skillet over medium-high heat. 6. Add crab cakes; cook 4 to 5 minutes per side or until golden brown. 7. Transfer to serving platter; keep warm in oven. 8. For the dipping sauce, combine remaining mayonnaise, mustard and hot sauce in a small bowl; mix well. 9. Serve crab cakes warm with dipping sauce and lemon wedges.

Modified Lentil Loaf - An Amazing Vegetarian Alternative

I have used various vegetarian alternatives over the years and while the legume family does not work best for my digestive tract, I still enjoy an occasional treat! As my personal diet has evolved more Paleo/SCD (specific carbohydrate diet), I have been experimenting more in my "lab", the kitchen, in order to create "Julie-Stomach-Friendly" alternatives that often work for the vast group of clients that I see on a day to day basis. Many of my traditional vegetarian patties and loaves call for bread crumbs of some sort. Over the past few years, I used gluten-free, high fiber options, but neither are allowed in the above dietary recommendations. I chose to use fresh flaxseeds, ground, as my alternative, bumped up the eggs for binding and voila, a great Lentil Loaf emerged! Try it with cooked veggies and some sweet potato cubes or on a salad with seeds and roasted red tomatoes or in a coconut wrap with greens and a sprinkle of Daiya cheddar shreds. Lentil Loaf - serves 12 Cook 1 cup lentils as directed on package or in 2 cups water, bring to boil, simmer until water is absorbed Add the following: 1 small onion or shallot, minced 2 carrots, diced 1 clove garlic, minced or 1/4 tsp garlic powder 1 tsp each: oregano, sage 1/2 tsp each: basil, thyme 1/4 tsp pepper 2 tbl walnuts, finely chopped 1/2 cup flaxseed, ground 2 eggs Mix well and put into greased 8x4 or 9x5 loaf pan. Bake 350 for 45 minutes. Cover with 1 cup tomato sauce and return to oven for 10-15 minutes. Cool slightly before serving (or it will crumble) or before cutting into slices to freeze for later use. Enjoy! Julie

Asparagus - a great Spring recipe

And a great Spring Recipe: Asparagus, ends snipped Oven roast in 1 tbl grapeseed oil at 425 until tender crisp - about 10 minutes Remove from oven and drizzle balsamic vinegar and a little goat cheese Yum!

" A Year Without Sugar - Memoir from a Mom"

Daily I seem to talk about the evils of sugar, assisting others in how to alter the taste buds, to tone them down to this addictive substance. I usually start by saying that we all come into the world loving sugar, since mother's milk is pretty darn good tasting! Unfortunately, the food industry puts sugar into almost everything one can imagine - even canned soup and bacon have it! Why is it so hard to break the habit. The ingestion of sugar causes an immediate rise in blood sugar, which then causes the pancreas to secrete insulin, the hormone that regulates blood sugar or the energy in the blood. With the decline in blood sugar, one may feel tired, weak, even shaky and the next thing that happens is a need and desire for more sugar. The cycle begins and for some, never ends! There are other players in the mix as well - neurotransmitters or brain chemical messengers, that feel good when the blood sugar is on the rise. Serotonin and GABA are the "feel good" neurotransmitters and if one tends to be anxious or depressed, a little boost in these can feel great. However, the cycle keeps going because of the insulin secretion and "gobbling up" of the sugar, hence energy. Suffice it to say, a lower sugar diet is very helpful and of course, we are coming up on a very candy intense celebration - Easter with all the Cadbury eggs, Peeps marshmallow treats and jelly beans! This can be a sugar addict's most difficult season. Read the clip from the article, "A Year Without Sugar" and see my delicious, altered cookie that really satisfies that palate! Happy Spring, Julie Year of No Sugar: A Memoir Posted on April 9, 2014 by Stone Hearth News Most likely everywhere. Sure, it’s in ice cream and cookies, but what scared Eve O. Schaub was the secret world of sugar–hidden in bacon, crackers, salad dressing, pasta sauce, chicken broth, and baby food. With her eyes open by the work of obesity expert Dr. Robert Lustig and others, Eve challenged her husband and two school-age daughters to join her on a quest to eat no added sugar for an entire year. Along the way, Eve uncovered the real costs of our sugar-heavy American diet–including diabetes, obesity, and increased incidences of health problems such as heart disease and cancer. The stories, tips, and recipes she shares throw fresh light on questionable nutritional advice we’ve been following for years and show that it is possible to eat at restaurants and go grocery shopping–with less and even no added sugar. Year of No Sugar is what the conversation about “kicking the sugar addiction” looks like for a real American family–a roller coaster of unexpected discoveries and challenges. “As an outspoken advocate for healthy eating, I found Schaub’s book to shine a much-needed spotlight on an aspect of American culture that is making us sick, fat, and unhappy, and it does so with wit and warmth.”–Suvir Sara, author of Indian Home Cooking “Delicious and compelling, her book is just about the best sugar substitute I’ve ever encountered.”–Pulitzer Prize-winning author Ron Powers Source: Amazon - See more at: http://www.stonehearthnewsletters.com/year-of-no-sugar-a-memoir/nutrition-food-sugar/#sthash.J3vaWbXt.dpuf Recipe from Julie: Flourless Peanut or Almond Butter Cookies (Best Cookies Ever!) ¼ C Sugar ¼ C Apple Sauce ½ C Benefiber 1 C Natural Peanut Butter, Sunbutter or Almond Butter 1 Egg Makes 1 Dozen 1. Preheat oven 350 degrees 2. Beat sugar, apple sauce, benfiber, peanut or almond butter, egg in medium mixing bowl with electric mixer until blended and smooth 3. Put in greased muffin tins filling them about half way up 4. Bake 15 minutes Makes one dozen cookies Can add 2 tbl Enjoy Life Chocolate Chips to mix

Radishes: A forgotten Crucifer

While in Germany for my three week alternative cancer treatment program, we learned so many properties of foods that I had been somewhat unfamiliar with. In the US, we did not usually tout the benefits of radishes, but in Germany, Poland, Russia and China, radishes are used medicinally for their antioxidant capacity and cancer fighting abilities. This pungent root is derived from China and the isothiocyanates are chemicals in the root which are responsible for the tangy bite. The sulphur containing aspect, known as sulforaphane, helps to inhibit tumor growth in the breast, prostate and ovaries by protecting the DNA from damage. I tend to never want to waste parts of the plants, so I decided to google if the greens were safe to eat and up popped multiple ways to enjoy these tender leaves. I also found out that the greens have even higher disease fighting qualities! Go ahead and enjoy your roots and leaves! Tangy Radish Salad One bunch radishes, washed and sliced 1/4 cup chopped fresh parsley (or 1 tsp dried if no fresh available) 1 tbl yellow mustard 2 tbl organic apple cider vinegar 2 tsp olive, grapeseed or walnut oil Mix the mustard, vinegar and oil together with a whisk Rinse the greens and place on plate Mix the sliced radishes and dressing together and place on top of greens Enjoy this delicious lunch including: Paleo Wrap thinly spread with mayo and dijon mustard with greens, organic chicken strips, peptita seeds, avocado, daiya cheddar. Serve with a few cubes of baked sweet potato cubes and radish salad Bon Appetit! Julie

Pesto In December?!

I had vowed never to be a 3 store grocery shopper but trying to follow a budget and feed my family with fresh and organic food, quickly changed that thought! I found myself embracing 3 and sometimes 4 places to purchase interesting foods. This week while at BJ's - my first stop of the week to purchase some organic veggies, grass fed bison and other organic meats, large bags of organic tortilla chips - there was organic fresh parsley and basil. I could not resist to purchase them and to plan a family meal with my version of pesto. I have found that many of these delicious sauces are very dense in fat/oil and this not only is very caloric, but can feel heavy on the digestion. I have experimented over the years using chicken broth to make up part of the liquid volume in many of these sauces. This lighter sauce can be used over pasta, grilled chicken breast, as a salad topper or even to top a baked potato! Try this version and reap the benefits of amazing herbs and the monounsaturated, heart-healthy olive oil. I use organic ingredients. Julie's Pesto: 2 tbl olive oil 3/4 cup plus 2 tbl organic chicken broth 1/4 cup parmesan cheese 1-2 garlic cloves 2 cups fresh basil leaves 2 tbl pine nuts or walnuts Blend all ingredients together until smooth. Store in covered container in refrigerator Bon Appetit! Julie

The Thanksgiving Plate and A Yummy Thanksgiving Pumpkin Cheesecake

Once November comes around, the focus of nutrition counseling becomes damage control, reality checking and enjoyment - sometimes a challenging concept! Thanksgiving being the first of the holidays and one of the biggest feast days, is a great place to begin. I use the template of visualizing the plate 1/2-full of veggies, 1/4 protein (about 4-6 ounces) and1/4 starch (1/2-3/4 cup cooked grains/starches). Since many of the favorite foods are high in carbohydrate, it becomes an activity of choosing what to have and how to fill in the 1/4 plate. The starchy carbs include potatoes, sweet potatoes, winter squash, stuffing, cranberry sauce, rolls and most of the desserts. It may be wise to take tablespoon portions of all the favorites or to pick the most important foods that one enjoys. Always be sure to fill 1/2 the plate with non-starchy veggies such as green beans almondine or oven roasted Brussels sprouts, accompanied by a good portion of turkey. Starting the day off on the right foot is so very important. Always have a good protein meal to be full for a long time, such as ham and eggs with a slice of whole grain bread. Muffins and bagels just won't work, as the excessive carbs will cause a crash of energy. When it come to dessert, consider having it a few hours later as the snack and again, balancing some protein and good fat along with carb, will make the treat satisfying not only for the palette, but also for staying full. Try this recipe that I created as a low glycemic option that tastes great! Pumpkin Cheesecake 1# lowfat cream cheese 2 eggs 3 packets stevia 1 tbl vanilla extract 1 cup crushed graham crackers or ginger snaps 2 tbl melted butter or coconut oil 1/2 cup pumpkin puree 1 tsp pumpkin spice Mix together the cream cheese, eggs, stevia and vanilla Press the crushed crackers with the butter/coconut oil into 8" pie plate Pour the cream cheese mixture into the crust Mix the pumpkin puree and spice together and swirl into the cheese mixture Bake 350 for 25 minutes Bon Appetit! Julie

Hearty Soups and Stews

Tis the season for having a warm cup or bowl of soup or stew. The air has a refreshing chill and warm foods are great for digestion. In fact foods and beverages are much better assimilated when warms or at least at room temperature. The beef stew recipe is a simulation of a stew that I had years ago at The New England Baptist Hospital cafeteria. I asked what was the "special ingredient" and was told it was basil. I went home to my food laboratory, the kitchen, and began the experiment. I think you'll enjoy this hearty stew. When I roast a chicken, I save the pan drippings, pull off the parts to be eaten and save the bones, wings, skin and some meat. All of this goes directly into the soup pot and the stock is started. There are many ways to make a chicken soup, but I like to get a few different meals from the roaster and also like to get the soup started while enjoying the chicken meal. I'm always thinking of efficiency when it comes to creating and preparing delicious and nutritious meals. Enjoy this soup with a baking powder biscuit or two! Hearty soups and stews Basic chicken soup 1 3# organic roasting chicken 2-3 celery stalks with leaves 1 onion 2 bay leaves ½ tsp marjoram ½ tsp thyme 3-4 carrots 1/3 cup brown rice or other grain Roast a chicken. Pull parts for meals etc, then put bones with leftover meat, skin and scrape the carmelized remains in the baking pan into a soup pot. Cover with water and bring to boil, reduce heat and simmer for 25-30 minutes. Remove from heat and cool slightly before putting into refrigerator overnight. Remove from refrigerator and skim fat, also remove skin from chicken and clear the meat from the bones. Add the meat back to the stock and bring to a boil. Add 1-2 bay leaves, marjoram, thyme and minced celery with leaves, as well as a sliced onion. Add 1/3 cup grain such as brown rice, millet, barley, buckwheat or a combination of all. Reduce heat and simmer for 30 minutes. Add chopped carrots and cook for 15 minutes. Cool. Best served the next day, but can be served immediately. Beef stew 1# grass fed sirloin strip steak or sirloin tips, cubed Olive or canola pan spray Gluten-free flour or cornstarch 1 turnip 3-4 carrots 1 onion 2-3 stalks celery with leaves 1 tsp basil 1/3 cup brown rice or other whole grain Cube beef and toss with 1 tbl flour or cornstarch. Heat pan with pan spray and brown beef cubes with diced celery stalks and onion. Add water to cover with about 2” water. Bring to boil and add rice, basil and celery leaves, simmering for about 20 minutes. Add cubed turnip and carrots, bring to boil, reduce and cook for additional 30 minutes or until vegetables are tender.

Fish Anyone?

Fish is a popular protein in today's world. It is low in calories and saturated fat and is called brain food because of its amino acid content and omega three fatty acids. Be sure to choose wild caught rather than farm-raised fish, as the farm raised contains higher levels of contaminants. Try this delicious recipe that combines a variety of flavors including sweet potato, capers, parsley and tomato. An interesting combination! Fish with Tomato Ragout on Shredded Sweet Potatoes Serves 4 2 tablespoons flour ¼ teaspoon red pepper flakes 2 tablespoons unsalted butter, divided 4 fillets (about 1 pound) cod fillets or any white fish 6 cups water 3 sweet potatoes, peeled, shredded in food processor 1 dash ground black pepper 2 cloves garlic, minced ½ cup red onion, diced 2 cups plum tomatoes, diced ¼ cup fresh parsley, finely chopped 2 tablespoons capers, rinsed, drained Directions: 1. Combine flour and red pepper flakes in a shallow dish and coat fillets with mixture. 2. Melt 1 tablespoon butter in a large, non-stick skillet over medium-high heat. 3. Place fillets in skillet; cook 4 to 6 minutes, carefully turning once, until fish flakes easily with fork. Remove from skillet and keep warm. 4. Meanwhile, bring 6 cups water to a boil in a large saucepan. Add shredded sweet potatoes and simmer until just tender, about 5 minutes. Drain and add ground pepper. 5. Heat butter in same skillet over medium-high heat. Add garlic and red onion; cook and stir 30 seconds. 6. Add tomato, parsley and capers; heat through. 7. Divide shredded potatoes among 4 plates; place fish fillet on potatoes; top with tomato ragout. Nutrient Analysis: Nutrient Single Serving Calories 278 Protein (g) 23 Carbohydrates (g) 31 Fat (g) 7 Saturated Fat (g) 4 Cholesterol (mg) 64 Sodium (mg) 251 Dietary Fiber (g) 5 Exchanges: 3 meat, 2 bread, 1 fat Make it a meal: For each serving add 1 cup steamed Italian pole beans. Enjoy! Julie

Green - Nature,Color, Heart Health - Did You Get Your Dose Today?

As I walked the lake with my dog, Tammie, a little shih-poo, who is my walking and running buddy, I entertained my message for this blog. Green on many levels, provides us with healing qualities, from being out in nature to cooking those beloved greens such as kale and swiss chard. I love to walk in nature, taking in the variety of green leaves, and seeing how the sun shines through the tress, casting different shades. What I notice the most is the calming effect that this has on my body and brain. Feeling the difference is quite remarkable - tension reduces in muscles, eyes are less tired and energy is renewed yet calmed at the same time. Another interesting aspect of the color green is that it is associated with the heart chakra, the energy center that allows us to receive love and to give love. This chakra is known as the feeling center. Many of the popular greens that we cook or use in salads, are also rich in nutrients that keep our hearts healthy along with other systems of the body. Deep greens are rich in beta-carotene or pro-vitamin A, folic acid, iron and calcium. The downside is that they also contain oxalic acid, a chemical that helps the plant to survive the harsh elements, but that also makes it hard for the body to absorb the iron and calcium. To counter this effect, adding an acid to the cooking or eating process, allows these minerals to be absorbed. Try this delicious way to prepare steamed greens: Steamed Greens 1 bunch greens, rinsed and stems trimmed, cut or torn into 1 1/2 inch pieces Steam in heavy pan using just the water that is left clinging to the leaves - about 1-2 minutes or until leaves shrink Drain remaining water and toss with 2 tbl unrefined apple cider vinegar or lemon juice, 2 tsp olive oil and 1 garlic clove minced or 1/4 tsp garlic powder Yours in health, Julie

Content Not Calories - and - A Delicious Recipe

It's interesting to look at what America focuses on regarding our nation's health. Calories seem to dominate the fault for many of our chronic diseases - diabetes, heart disease, high blood pressure, gout and obesity. While calories certainly do count, they are not the only reason and may be less of the cause than originally thought. Much of the recent research is now focused on inflammatory effects of chemicals in foods and the genetic modification of foods which alter how the body is able to digest and absorb nutrition. Many calorie reduced foods are laden with chemicals that are completely unrelated to food. Take for example, many low carb, low calorie breads are infused with extra gluten to increase the protein content, while decreasing the carbohydrate content. These foods are also boosted with fibers and chemicals to provide flavor and texture resembling their original counterparts. Gluten containing grains are difficult for many people to digest and these grains have been genetically modified, further creating digestive disturbances. But there is good news here! Choose organic fruits and vegetables, organic grains, grass fed meats and organic poultry and eggs, and cold water fish, never farm raised. If it is not financially possible to purchase all organic fruits and veggies, at least look at the "dirty dozen" and be sure that these are organic. Certainly be cautious about portions. Visualize your plate 1/2 full of veggies, 1/4 protein and 1/4 starch. When eating sandwiches, eat 1/2 the bread, all the meat and add a side salad or vegetable/broth-based soup. Stay tuned for my cookbook, Feel Great, Look Great Recipes: Food For A Healthy You. Try this delicious chicken dish that I adjusted from the decadent, Food and Wine magazine. Crusted Chicken Breasts Serves 4 4 boneless chicken breasts Cooking spray For dipping mixture: 2 large egg whites 2 teaspoons cornstarch 1 tablespoon fresh lemon juice For crusting mixture: 1 cup coarse bread crumbs 1 tablespoon fresh parsley, chopped 1 dash kosher salt ¼ teaspoon ground black pepper 1 teaspoon lemon zest, minced Directions: 1. Preheat oven to 450°F. 2. Prepare chicken breasts by cutting breasts in half and pounding to an even ½ inch thick. 3. In a wide, shallow dish blend egg whites, cornstarch, and lemon juice; set aside. 4. Combine bread crumbs, parsley, salt, pepper, and zest in a second wide, shallow dish. 5. Crust chicken breasts by dipping a chicken breast into the egg mixture, letting the excess run off, then fully coating in bread crumb mixture. Repeat for each chicken breast. 6. Let chicken rest at room temperature on a rack for 20 minutes to set crust. 7. Using a large, nonstick oven-proof skillet, coat with cooking spray and sauté chicken over moderate-high heat for about 3 minutes or until golden-brown and crisp, turning to crisp both sides. 8. Carefully turn with a spatula and transfer skillet to oven for about 8 minutes until chicken is done. Nutrient Analysis: Nutrient Single Serving Calories 152 Protein (g) 23 Carbohydrates (g) 9 Fat (g) 2 Saturated Fat (g) 0 Cholesterol (mg) 49 Sodium (mg) 189 Dietary Fiber (g) 1 Exchanges: 3 meat, ½ bread, ½ fat Alternatives:  Parmesan Crusted Chicken: Add ¼ cup grated parmesan cheese to crusting mixture. Make it a meal: 1 serving Sage-Butter Sauce, 1 serving Roasted Potatoes with Garlic and Rosemary, ½ cup steamed green beans.