Stephanie Pedersen's Blog, page 21

…..NUTS & SEEDS

…..NUTS & SEEDS

I’ve got kids. Which means sometimes I need something sweet and snacky for parties, lunchboxes and special occasions.  My go-to foods are fruit, veggies and high protein, nutrient dense treats that fill kids bodies with nourishing ingredients that help them stay healthy, focused and energized. These flourless nut butter cookies are among my favorites. Not only are they outrageously delicious (and gluten-free!), they are packed with protein, vitamins A and E, calcium, iron, magnesium, calcium, and fiber.

If you have nut-allergic kids in your life, you can make them with sesame paste or sunflower seed butter. The recipe is flexible—you can also experiment with different sweeteners and add chopped nuts, dried fruit, chocolate or flaked coconut to the recipe.

I bet you love these as much as I do!

FLOURLESS NUT BUTTER COOKIES

1 cup natural peanut butter, smooth or crunchy  (I often substitute almond, cashew, sunflower or hazelnut butter)
1 cup natural sugar (such as sugar, maple sugar in the raw or coconut sugar)
1 large egg, lightly beaten
1 tablespoon vanilla extract
Optional: Dash cinnamon or allspice
Optional: 1/2 teaspoon baking soda for lighter texture
Optional: If your nut butter is runny, add a tablespoon or two of almond meal or gluten-free or regular flour

Directions

1. Preheat the oven to 350 degrees F. and line a large baking sheet with foil or parchment paper.

2. Using a hand or stand mixer, mix the peanut butter, sugar, egg and vanilla on low speed until well combined.

3. Cover dough tightly and chill for an hour or for several days

4. Using a small cookie scoop, scoop about 1 1/2 tablespoons of dough 1 1/2-inches apart onto the baking sheet. If you don’t have a cookie scoop, drop the dough with a spoon.

5. Optional: Flatten the dough balls the tines of a fork, making a cross pattern on the cookies.

6. Bake the cookies for 10-12 minutes until they are golden around the edges. Allow the cookies to rest on the counter for 2 minutes before transferring them to a cooling rack.

CABBAGE: THE AFFORDABLE SUPERFOOD

CABBAGE: THE AFFORDABLE SUPERFOOD

You know that I adore superfoods. These powerful foods are densely packed with a range of high-octane nutrients. But if I’m being completely honest, I have to admit that there is one thing I absolutely loathe about superfoods: Their crazy, high price tags! $17 for a pouch of cocoa nibs? $8.99 for a half-pound of chia seed?  $3.99 for a bunch of kale? Ouch! I understand why people throw up their hands in despair and head for the store brand potato chips. After all, we’ve got bills to pay off, maybe some medical debt, mortgages, children’s tuitions and on and on.

Do you remember my last newsletter? In it I gave you some easy superfood-based, protein-rich soups that are so gourmet that no one needs to know they only coast cents to make. If you missed that, go here

 Today, I want to share with you one of the lowest coasting power foods around. It’s one of kale’s cousins, a member of the nutritious cruciferous family and all-around nutrient all-star: Cabbage. Priced at just cents per pound, long-lasting (so you can store a head of cabbage for a week or more), and versatile, cabbage is a great way to stretch your food dollar. Just mince it or shred it raw or cooked into anything you want to expand, from sandwich spreads to salads to soups to salsa.  With every 1-cup serving you consume, you’ll be getting over 79 % of your daily requirement of vitamin K, almost 69 % of vitamin C, 20% of vitamin B6, plus vitamins B1, B2, and B3, folate, selenium,  a wide range of minerals, fiber, protein, and a host of phytonutrients that regular blood sugar, help protect against cancer, lower blood cholesterol, heals ulcers, and lowers inflammation in the body.

The trick to making cabbage into a gourmet powerhouse is finding fun ways to enjoy it. These chips (think kale chips made with cabbage) are one of my new favorites. And below it, you’ll find a fun, handy, freezer slaw recipe


SAVOY CABBAGE CHIPS
Makes a lot
You probably know I’m a kale chip fan. But recently I learned you can use economical cabbage to make chips that are just as yummy and nutritious as their kale chip cousins, but a lot easier on the budget. Note: Savoy cabbage is the darker green cabbage that has nubbly, bubbly-looking leaves.
Ingredients

1 head of Savoy cabbage
2 teaspoon mild-tasting extra virgin olive oil or coconut oil
1/4-1/2 teaspoon salt
a pinch of black pepper


Directions

Preheat oven to 200 degrees F.
Line a rimmed baking sheet with foil or parchment paper.
Clean and thoroughly dry your cabbage leaves thoroughly. To ensure sure leaves are completely dry, I’ve been known to aim a cool-blowing hair dryer at them. Or you can use paper towel to blot excess water.
Cut large leaves in half, thirds or quarters, as desired.
Place leaves in a large bowl, something that has enough room to toss the leaves around to coat them. Pour the olive oil in and toss with hands in order to coat leaves equally.
Sprinkle with salt and pepper and toss again.
Place leaves in a single layer on the parchment covered baking sheets.
Bake for approximately 10 minutes. Then open oven and turn leaves.
Bake leaves for an additional 10 to 15 minutes. Watch closely so leaves won’t burn. You want leaves to be golden toward the edges.
Let cool completely, ideally on a wire baking rack, and serve.

 

FREEZER COLESLAW

Makes a lot

Featuring regular green cabbage, this tasty vinegar-based coleslaw is stored in the freezer, for tasty slaw any time you want it.

Ingredients

1 medium head green cabbage
salt to taste
1/2 cup vinegar
1/3 cup cold water
1/3 cup sugar
1/2 teaspoon celery seed
1/2 teaspoon mustard seed
1/2 teaspoon lemon pepper
1/2 teaspoon seasoned salt
1 small carrot grated
1/2 green pepper, grated
1/2 small onion, grated

 

Directions

Cut cabbage into wedges and sprinkle with salt; let stand for 1 hour.

Combine vinegar, cold water, sugar, celery seed, mustard seed, lemon pepper and seasoned salt; bring to a boil. Let cool.

Grate carrot, green pepper, onion, and cabbage. Mix with cooled vinegar mixture, mixing well. Freeze coleslaw in individual containers.

Lose Weight, Save Money: Three Gourmet Soups

EAT HEALTHY WITHOUT OVER-SPENDING

“I know that whole, natural foods can help me lose weight, heal my health and make me look and feel better than ever. But, I’m on a budget. Isn’t it cheaper to eat ‘regular food’?”

I was giving a talk the other day on superfoods and weight loss, when someone asked me this. Truth is, I get asked this—or a version of this—almost every day. And as a mother of three boys (all with very healthy appetites), a resident of the most expensive city in the U.S., and a lover of organic food, I completely understand why people ask this: Good, natural food can be expensive. Especially when you look at the price of organic apples next to the 4-for-$1 packets of Top Ramen or store brand Mac-N-Cheeze.

But (you know there was a but in here somewhere, didn’t you?) natural food can be cheaper than the Top Ramen if you know what you’re doing. Both in the market and in the kitchen.

Today I am going to give you one easy tip you can use right now to start lowering your healthy food bill. (Look for more ideas, education and recipes around this in the next few posts!). Are you ready? Learn to make soup. That’s it! Learn to make soup using economical plant ingredients.

Most soup recipes provide many servings, so gather up your favorite single-serve freezable storage containers and tuck a few servings in the freezer for grab-and-go workday lunches. My favorite storage containers are BPA-free —I’m especially taken with Sistema’s Soup Mug—a freezer-proof, heatable, leakproof mug that you can fill with cooled soup, stash in the freezer, grab as-is to take to work, and toss into the dishwasher with the rest of your dishes..

To get you started, take a look at this easy gourmet recipe for Carrot-Ginger-Almond Bisque. I learned this recipe—and two fun variations, which you can find here—while in cooking school. You’ll love it: It uses low-cost ingredients, is super-easy (even for non-cooks), contains protein (for the Paleos among you), freezes beautifully, and is delicious. I’ve included what the ingredients cost in Manhattan, where I live, to prove to you how this health-on-a-budget thing works. Ready?

CARROT-GINGER-ALMOND BISQUE

Makes 5 servings

I made a lot of winter veggie-nut butter soups when my oldest son was an infant. This carrot-almond butter version was his favorite. I love it, too. (I love it even more because it’s incredibly economical and outrageously easy.)

2 tablespoons butter, coconut oil, almond oil or extra virgin olive oil

3 cups chopped carrots

½ cup chopped onion

½ cup chopped celery

2 teaspoons minced fresh ginger

1 or 2 garlic cloves, minced

4 cups chicken or vegetable broth

½ teaspoon or more pumpkin pie spice (or any combination of cinnamon and as much or as little allspice, powdered ginger, and/or cloves that sounds delicious. You can even add a teeny bit of freshly-ground mace or nutmeg—but not too much, or you’ll get a bitter taste)

½ teaspoon salt (or to taste, depending upon how salty your broth is)

¼ cup almond butter (any type is fine)

1-1/2 tablespoons natural soy sauce (shoyu or tamari)

Black pepper, to taste

Optional: A squeeze or more of lemon juice

1. Warm butter or oil in a large soup pot over medium heat. Add carrots, onion, celery, ginger, and garlic. Sauté until vegetables are just softened and onions begin to get translucent.

2. Add broth and simmer, about 20 minutes, until carrots are tender.

3. Cool to room temperature.

4. In a blender (do this in batches if necessary), puree soup with pumpkin pie spice, salt, almond butter, soy sauce and black pepper and lemon juice if using. Continue blending until soup is silky smooth.

5. Garnish finished soup with chopped almonds and/or chopped parsley and a dusting of cinnamon, if desired.

6. Note: If you like your carrot soup a bit on the sweet side, blend in a few teaspoons of natural sugar or maple syrup.

ARE YOU READY TO EXPLORE SOMETHING NEW?

ARE YOU READY TO EXPLORE SOMETHING NEW?

Happy Weekend!

I am in such a wonderful mood! And I’ll tell you why: Because I have an idea. A fun idea. I don’t know about you, but almost nothing puts me in a better mood than a fun idea.

Can I share it? The backstory is a bit convoluted, so I’ll try to keep it short: January is birthday month in my family. All my sons have January birthdays. I have a January birthday. My sisters have January birthdays. Half of my friends and my sons’ friends have January birthdays.

So many birthdays make for a lot of birthday cakes, which in turn make for a lot of birthday candles. In my world, candles are so magical that it’s bad luck to NOT make a wish when a candle is lit. Yep, every time a candle is lit—even if I’m not the one lighting it—I make a wish.

The wish that popped up again and again this month was a very special group program. A place inspired and (very) loosely based on the popular UK 5:2 plan (I can’t condone the 5:2 plan as it is now). A place where I could support people and teach them how to take exquisite care of themselves, regardless of their health conditions or needs. Teach them how they can lose weight on their own and (even more importantly) maintain their weight loss. And, give them the tools they need to joyfully and effortlessly stay on track.

This is not something I want to rush into. I want to do my research, I want to see if what works on me and my current clients also works with other people. And that’s where this fun idea comes in.

I am currently putting together a six-week Beta group of my Live & Lose group program.  Beta, because you will be my co-researchers. You will go through the program and each week you’ll give me your feedback. Your challenges. You’ll tell me what you’d love to see in a health program and what, frankly, you could care less about. You’ll share with me your big dreams for yourself. You’ll share whatever you want.

I will wrap you in all the close attention and accountability that I am known for. And I will teach you all the holistic health and weight loss lessons I have taught thousands of others.

If spending six weeks with me sounds fun to you, or if you’ve been wanting to work with me, or you know someone who could benefit, please go here to learn more

Feel free to pass this email on to anyone you think may be a good fit. We’re looking for curious, engaged, positive people who want to jump in and have a great time while learning how to easily make the food, lifestyle and mindset changes that will get you results. Again, go here for more information.

Have a glorious weekend!

So much love,

Stephanie Pedersen, MS. CHHC

P.S. I want to give a quick shout-out to my Five Day Detox Party participants! We had an amazing five days together getting clean, jump-starting weight loss and experimenting with a new way of eating (and drinking). Congratulations Adam, Andrea, Ann, Cathlyn, Cindy, Diane, Fabiola, Gabriella, Jill, Lily, Maria, Mary Ellen, Mimi B, Mimi C, Nancy, Paula, Sarah, Shurnette, Toy and Vicky! You rock!!!!!

P.P.S. Another shout-out, this one to the members of my 12-week Feel Great, Look Great program, which ended last week. Congratulations Ann, Donna, Jen, Michele, Sherri and Susan.  Woo hoo!!!!

FROZEN FOOD: HOW IT CAN WORK FOR YOU

FROZEN FOOD: HOW IT CAN WORK FOR YOU

(Let’s make it easy for you!)

Frozen food has a bad reputation—and really with good reason. Often, what you find in the frozen food aisle is heavily processed frankenfood entrees with all kinds of factory-made ingredients.

But…. frozen can be healthy. And convenient. And wonderful.

The secret is to stick to frozen plain veggies (no weird butter or cheese sauces), frozen fruits, frozen grains and frozen legumes. Even frozen hormone and antibiotic-free poultry, red meats and seafood. In fact, I’ve got a weird factoid for you: Because frozen food is picked and immediately put in the deep freeze, it doesn’t sit around languishing on a truck and in the produce department, drying up and losing precious nutrients with every post-harvest hour it sits around waiting for someone to take it home and eat it. So frozen produce will often have 50 to 200% MORE nutrients than the fruits and veggies you find in your neighborhood grocer’s produce department.

Plus, frozen food is convenient. You can stock up and have what you need. You can open a bag or box and use just what you need. There is nothing left rotting in the fridge. And so on.

Lastly, frozen food can be cheaper than the unfrozen stuff. Weird, but true.

Some tips when shopping for frozen food:

* Go for pure food. No chemicals, no preservatives (frozen food does not need chemical preservatives), no colorants, no flavorings. None. Just spinach. Or green beans. Or cooked millet. Or trout fillets. Or bison meat. Or blueberries. Or whatever.

* If you can afford organic, wonderful. There are some great organic frozen brands. If money is an issue, head to Whole Foods and check out their 365 Brand. Or check out Trader Joe’s frozen organic offerings. These two stores have some of the best organic frozen prices around.

* If you cannot afford organic, don’t sweat it. Buy what you can buy.

* Get the frozen food home quickly and into your freezer. You don’t want to let the food thaw, then refreeze, thaw and refreeze. If it happens, don’t sweat it. Just pop it into the freezer. But try not to let it happen.

* Make sure your freezer is cold enough. That would be 0° F or -17 C (or colder).

* Use the item within three months. To help you do this, get a Sharpie marker or food marker and mark the purchase date on the package. If the package has a “Use By Date”, circle that so it’s easy to see.

* Place frozen items in a second freezer-safe bag or place them in a freezer-proof glass or other container to help preserve their freshness. Freezer burn happens when food dehydrates due to exposure to cold air. It literally is the protein and fiber in food being burned by extreme cold. Double protecting items increases their shelf life.

* Check your freezer every two weeks to make sure the items that are approaching expiration are used.

* Be adventurous! Frozen mango chunks, a new kind of fish, veggie burgers, heritage beans, a quinoa-millet-red rice blend—there are some awesome, exotic, whole food frozen offerings out there. Have fun!

Don’t Gain Weight! Creating Healthier Holidays

“If you can’t feed a hundred people, then just feed one.”—Mother Teresa

For a lot of people, the holidays are one big bingeathon. Beginning with Thanksgiving (some people say Halloween!) and ending with New Year’s Day, the holiday health slide sees most people gain anywhere from one to 13 pounds before January 1st. Are you one of the weight-gainers? This year, why not try something different? Here’s some fast tips on how you can enjoy your holidays in more health-supportive way:

* Start your day with veggies and a spot of protein. Try a glass of veggie juice—options include V8, tomato juice, fresh-pressed veggie juice or a green smoothie. Add a side of protein. Maybe some turkey bacon or sausage. Or an apple or pear with nut butter. This will deeply nourish your body, squelch potential cravings, and give you the energy you need to get through the morning without blood sugar crashes, crankiness or brain fog.

* Work up a sweat in the morning. Really get out there and exercise. Vigorously. This can mean 30 minutes on your favorite piece of gym equipment, a run around the neighborhood, climbing stairs, jumping on a rebounder, or anything else that gets you moving. Get your metabolism moving before Thanksgiving dinner so you can more efficiently move the dinner’s calories through your body without weight gain.

* Go with tea instead of coffee. Coffee can elevate blood glucose levels, putting you smack in the path for strong sugar and carb cravings. Face this Thanksgiving craving-free by sticking to tea. Black tea with milk is fine.

* Drink one glass of water per hour. Water fills you up, keeps you busy and hydrates you. All of which mean you’ll be less likely to binge.

* Eat a salad for lunch. Raw greens alkalize you, making you less likely to crave sugar and simple carbs. Raw greens also fill you up, making it less likely you’ll be in the kitchen sneaking a bowl of pre-Thanksgiving mashed potatoes.

* Try chia. Two tablespoons of chia—mixed into a glass of water or sprinkled on a salad—curbs hunger by giving you a pleasant feeling of fullness. This tip courtesy of The Chia Diet for Total Health, a book I co-wrote with Wayne Coates for Sterling Publishers. It’s due out Spring 2012.

* Ditch the loose clothing for a more body-skimming getup. You’ll be less likely to overdo it when you have a waistband telling you it’s time to stop eating.

* Set yourself up for success. Think ahead. If you’re a guest at someone else’s home, bring two healthy dishes with you. Maybe you can bring sautéed greens with pine nuts and golden raisins and a fruit salad for dessert. Or roasted root veggies and your famous cranberry chutney.

* Don’t serve bread. With all that’s on the table already, do you really need bread?

* Pour everyone a glass of seltzer with dinner. Dress each glass with a slice of lemon, lime or orange. This way, everyone can be hydrated together.

* Limit alcohol. You know what alcohol does to your willpower—but did you know that it also plays tricks on your blood sugar, making you more likely to later crave sugary or starchy food?

* Load your place with protein and veggies. These are your healthiest, most nutrient-dense options—the foods that will do the most good with the least amount of calories or post-digestive cravings.

* Eat only what you like. Why waste calories on sweet potatoes when you can’t stand them? Have the roasted Brussels’s sprouts instead. Don’t like stuffing? Go with the wild rice salad.

* Don’t hang out near the food. Sit down when it’s time to sit down. Let people pass you what you want. You’ll be less likely to overeat when you can’t help yourself to third portions.

* Instead of eating dessert directly after the dinner, wait a bit. Clear the table, do the dinner dishes, start a discussion about what your grateful for. By postponing dessert, you give your tummy the time it needs to send an “I’m all full” message to your brain.

* Go for a walk after dinner, before dessert. Or offer to take the kids to the neighborhood park. Or the dog for a short stroll. No need for a full-scale workout, but a quick movement break can help you digest, get the metabolism revved up to digest what you’ve already eaten, and give you a fresh hit of energy—which is just what you may need before facing the dessert course.

* Don’t eat the crust. We’re talking pie, here. Eat the filling, leave the crust. It’s just white flour and fat. Do you need either of those?

* Put the leftovers away promptly. Out of sight, out of mind—or at least out of reach. Once you put leftovers away, you can no longer pick, pick, pick.

* Take an post-dessert walk. Stand up, stretch, and go for a walk. Yes, even if you already took a walk after dinner, you can take a second walk after dessert. For all the same reasons.

Have your own tips? Please share them below. We’d love to learn from you!

 

HOLIDAY SHOPPING SUGGESTION!

Save time and money by giving the gift of healthy cooking! Go to Amazon for my latest cookbook, Kale: The Complete Guide To The World’s Most Powerful Superfood (Sterling Publishers).

WHY CRANBERRIES ARE A SUPERFOOD

WHY CRANBERRIES ARE A SUPERFOOD

It is cranberry time. These ultra-tart North American berries make their appearance on tables everywhere starting on Thanksgiving and continuing into late December.

Which is fabulous, because they are a powerful superfood, packed with high levels of  vitamin C, quercetin, vitamin K, vitamin E,  manganese, pectin and fiber, as well as phytochemicals that help protect your your DNA from  high oxidative stress and free radical damage.

Studies have found that cranberries contain high levels of cell protective activity, to not only ward off cancer, but fight bad bacteria in the stomach, intestines and bladder. Cranberries are also powerful detoxifiers, which can help you recover from too much caffeine, alcohol and rich food. Just what you need at this time of year.

So, your assignment, should you choose to accept, is to go out there and pick up some cranberries! If you need help in finding something delicious to do with them, may I suggest this lovely, super scrumptious crisp-style dessert from gifted health coach  Linda Baier, CHC of Isaiah’s Way Nutrition

Linda Baier’s Amazing Cranberry Dessert Casserole
Makes 4 to 6 servings

“I love the traditional homemade cranberry sauce the way my Grandmother  used to make,” says Linda. “But it has 3 cups of refined sugar in it! This is  a delicious and healthy alternative to a great fall food!

Ingredients:
4 organic Granny Smith apples –cubed –w/skin
1 bag organic fresh cranberries
1 cup rolled oats
1/4 cup organic brown sugar
1 stick organic butter
1 cup or more chopped nuts – your preference (pecan, walnuts)

Directions:
1. Preheat oven to 350 F.
2. Layer ingredients in casserole dish melt butter and drizzled over top.
3. Bake for 30 minutes.
4. Great as a holiday dish or anytime of the year. Makes a nice breakfast food too!

HOLIDAY GIFTS—FAST, EASY AND HEALTHY Oh my Goddess! You’ve got gifts to give! What should you get those healthy (or health-curious) types for the holidays? I have an idea: How about a cook-and-health-book that shows your loved ones how to get healthy using one of the best superfoods around! I’m talking about my health-cookbook, Kale: The Complete Guide To The World’s Most Powerful Superfood (Sterling Publishers)! It’s ten bucks and change right now on Amazon . Enjoy your holidays!

HAVE FUN AND STAY HEALTHY THIS HOLIDAY SEASON!

The Healthy Holiday Interview Series Is Here!

Hanukkah, Thanksgiving, Christmas, New Year’s….How do you stay healthy during the holidays? If you’d like to get the low-down on what some of my favorite nutritionists, mental health pros and wellness coaches do, just go here.

You can listen to these smarties spill the beans on what they do—and what they tell clients—to be their best during the holidays. We’ve got advice and help on everything from travel stress to obnoxious relatives, being gluten-free to nutritious desserts. Healthy recipes included! For more, go here. We’ll be adding new interviews every week through New Year’s Day, so check back often, or wait for our email updates.

 

Holiday Gifts—Fast, Easy And Healthy

Ack! You’ve got gifts to give! What should you get those healthy (or health-curious) types for the holidays? I have an idea: How about a cook-and-health-book that shows your loved ones how to get healthy using one of the best superfoods around! I’m talking about my health-cookbook, Kale: The Complete Guide To The World’s Most Powerful Superfood (Sterling Publishers)! It’s ten bucks and change right now on Amazon. Enjoy your holidays!

Happy Holidays! Have Some Dip!

Happy Thanksgiving & Hanukkah! Won’t You Please Pass the (Healthy) Artichoke Dip?

For those of you celebrating, Happy Thanksgiving and Happy Hanukkah!

Today may seem like a strange day to send you an Artichoke Dip recipe, but with all the get-togethers you’ll be hosting and attending between now and New Year’s Day, it’s actually the perfect time to share a healthy version of this party classic.

Besides, when we announced we would be running a Healthy Holiday Interview Series (more on that directly below)—and that some of our speakers were excited about making over your “unhealthy” holiday favorites—we got several requests for an artichoke dip makeover. How could we say no?

Enjoy!

DELICIOUS ARTICHOKE DIP

Makes about 1.5 cups

This creamy artichoke dip is loaded with nutrient dense superfoods, such as white beans and garlic. This is one of my family’s favorites—we actually use it as a sandwich spread or thin it with oil and vinegar for salad dressing.

 

 

Ingredients

1 can (15-1/2 oz.) cannellini beans, drained and rinsed
1 can (14-1/2 oz.) artichoke hearts, drained and rinsed
1 head roasted garlic (entire small head of garlic); see below for instructions.
2 tablespoons fresh lemon juice
Optional: Dash hot sauce, cayenne powder or other spicy flavoring
2 tablespoons extra-virgin olive oil; more for drizzling
Optional 1 teaspoon chopped fresh rosemary (or other herb) for garnish
Kosher salt and freshly ground black pepper, to taste

Directions

In a food processor, blend the beans, artichoke hearts, garlic, lemon juice and optional hot sauce to a smooth paste.
With the machine running, add the 2 tablespoon of oil. If needed, add 1 to 2 tablespoons of water to get a smooth consistency.
Blend in the rosemary; season with salt and pepper.
Make Ahead Tip: You can make the dip a day ahead and refrigerate it; bring it to room temperature before serving.

To Make Roasted Garlic

Ingredients:

One head garlic

Olive oil for drizzling

Directions:

Preheat the oven to 400°F.
Peel away the outer layers of the garlic bulb skin, leaving the skins of the individual cloves intact. Using a knife, cut off 1/4 to a 1/2 inch of the top of cloves, exposing the individual cloves of garlic.
Place the garlic heads in a baking pan; muffin pans work well for this purpose. Drizzle a couple teaspoons of olive oil over each head, using your fingers to make sure the garlic head is well coated.
Cover with aluminum foil. Bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.
Allow the garlic to cool enough so you can touch it without burning yourself. Use a small small knife cut the skin slightly around each clove. Use a cocktail fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins.
Eat as is (I love straight roasted garlic) or mash with a fork and use for cooking. Can be spread onto crackers, pureed into soups or sauces or dips or mixed into dishes.

 

 

 

Holiday Gifts—Fast, Easy And Healthy

Ack! You’ve got gifts to give! What should you get those healthy (or health-curious) types for the holidays? I have an idea: How about a cook-and-health-book that shows your loved ones how to get healthy using one of the best superfoods around! I’m talking about my health-cookbook, Kale: The Complete Guide To The World’s Most Powerful Superfood (Sterling Publishers)! It’s ten bucks and change right now on Amazon. Enjoy your holidays!

A Healthier Thanksgiving

MAKING THANKSGIVING HEALTHIER

“If you can’t feed a hundred people, then just feed one.”—Mother Teresa

Averaging between 3000 and 4500 calories, Thanksgiving is a high calorie affair.

For a lot of people, Thanksgiving is also one big bingeathon. The start of the holiday health slide that sees most people gain anywhere from one to 10 pounds before January 1st.

Are you one of the weight-gainers? This year, why not try something different? Here’s some fast tips on how to enjoy Thanksgiving in more health supportive way.

* Start your day with veggies and a spot of protein. Try a glass of veggie juice—options include V8, tomato juice, fresh-pressed veggie juice or a green smoothie. Add a side of protein. Maybe some turkey bacon or sausage. Or an apple or pear with nut butter. This will deeply nourish your body, squelch potential cravings, and give you the energy you need to get through the morning without blood sugar crashes, crankiness or brain fog.

* Work up a sweat in the morning. Really get out there and exercise. Vigorously. This can mean 30 minutes on your favorite piece of gym equipment, a run around the neighborhood, climbing stairs, jumping on a rebounder, or anything else that gets you moving. Get your metabolism moving before Thanksgiving dinner so you can more efficiently move the dinner’s calories through your body without weight gain.

* Go with tea instead of coffee. Coffee can elevate blood glucose levels, putting you smack in the path for strong sugar and carb cravings. Face this Thanksgiving craving-free by sticking to tea. Black tea with milk is fine.

* Drink one glass of water per hour. Water fills you up, keeps you busy and hydrates you. All of which mean you’ll be less likely to binge.

* Eat a salad for lunch. Raw greens alkalize you, making you less likely to crave sugar and simple carbs. Raw greens also fill you up, making it less likely you’ll be in the kitchen sneaking a bowl of pre-Thanksgiving mashed potatoes.

* Try chia. Two tablespoons of chia—mixed into a glass of water or sprinkled on a salad—curbs hunger by giving you a pleasant feeling of fullness. This tip courtesy of The Chia Diet for Total Health, a book I co-wrote with Wayne Coates for Sterling Publishers. It’s due out Spring 2012.

* Ditch the loose clothing for a more body-skimming getup. You’ll be less likely to overdo it when you have a waistband telling you it’s time to stop eating.

* Set yourself up for success. Think ahead. If you’re a guest at someone else’s home, bring two healthy dishes with you. Maybe you can bring sautéed greens with pine nuts and golden raisins and a fruit salad for dessert. Or roasted root veggies and your famous cranberry chutney.

* Don’t serve bread. With all that’s on the table already, do you really need bread?

* Pour everyone a glass of seltzer with dinner. Dress each glass with a slice of lemon, lime or orange. This way, everyone can be hydrated together.

* Limit alcohol. You know what alcohol does to your willpower—but did you know that it also plays tricks on your blood sugar, making you more likely to later crave sugary or starchy food?

* Load your place with protein and veggies. These are your healthiest, most nutrient-dense options—the foods that will do the most good with the least amount of calories or post-digestive cravings.

* Eat only what you like. Why waste calories on sweet potatoes when you can’t stand them? Have the roasted Brussels’s sprouts instead. Don’t like stuffing? Go with the wild rice salad.

* Don’t hang out near the food. Sit down when it’s time to sit down. Let people pass you what you want. You’ll be less likely to overeat when you can’t help yourself to third portions.

* Instead of eating dessert directly after the dinner, wait a bit. Clear the table, do the dinner dishes, start a discussion about what your grateful for. By postponing dessert, you give your tummy the time it needs to send an “I’m all full” message to your brain.



* Go for a walk after dinner, before dessert. Or offer to take the kids to the neighborhood park. Or the dog for a short stroll. No need for a full-scale workout, but a quick movement break can help you digest, get the metabolism revved up to digest what you’ve already eaten, and give you a fresh hit of energy—which is just what you may need before facing the dessert course.

* Don’t eat the crust. We’re talking pie, here. Eat the filling, leave the crust. It’s just white flour and fat. Do you need either of those?

* Put the leftovers away promptly. Out of sight, out of mind—or at least out of reach. Once you put leftovers away, you can no longer pick, pick, pick.

* Take an post-dessert walk. Stand up, stretch, and go for a walk. Yes, even if you already took a walk after dinner, you can take a second walk after dessert. For all the same reasons.

Have your own tips? Share them below!

 

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