Category: Nutrition

Mad for Mango Salsa

My latest addiction is Mango Salsa. In fact, I’ve been making it about once a week now for the past month. I might have a problem, but it’s just so delicious! It also happens to be healthy (so it’s a good addiction!), and it is super easy to make.

By the way, I think my family is just as addicted as I am, so I know you will love this recipe.

It only requires five ingredients: mango, red bell pepper, green onion, cilantro, olive oil (and salt and pepper). Chop, mix, season . . . it’s perfection in a bowl.

Serve it as a dip with some tortilla chips. Use it as a topping on seafood or fish (the salsa is amazing on fish tacos . . . )

If you prefer a spicy salsa, add some chopped jalapeño. If you have tomatoes or avocados on hand, maybe chop them up and add them to the mango salsa. But, honestly, you don’t need to do anything. The basic recipe is to die for. You too will soon be addicted to Mango Salsa.

So, if you don’t have any mango on hand, I suggest you run out and buy some . . . NOW!

Mango Salsa

Yields about 3 cups of salsa

2 cups of chopped mango
1 cup of chopped red bell pepper
1/2 cup of sliced green onions or scallions
2 tablespoons olive oil
2 tablespoons cilantro, chopped
salt and pepper to taste

In a large bowl, add the mango, red bell pepper, sliced green onions, olive oil, cilantro, salt and pepper and toss to combine. Let the mango salsa mixture sit for a few hours in order to meld the flavors and extract some delicious juices — even better — make it the night before!

Helpful Hint: A mango has a large flat pit that makes it tricky to cut. I highly recommend buying pre-sliced mango. It will save you lots of time!

June 5, 2015
Recipe on the Go: Greek Salad with Pearl Couscous

Creating a hearty salad is ideal for those nights when you are pressed for time! This Greek Salad with Couscous is packed with delicious veggies, hints of herbs and cheese — and pearl couscous, which makes it more filling. It’s the perfect side dish, but it can certainly stand in for an entree given the addition of the semolina pasta.

All it takes is some chopping — which you can do in advance. You can also make the couscous ahead of time and pop it in your refrigerator until you are ready to make the salad.

Top it with a light lemon-oregano vinaigrette and you are all set!

Feel free to modify this recipe. If you want, you can add some protein — beans or sliced chicken breast. You can also swap the couscous for a gluten-free grain, like quinoa. Farro, barley and orzo are also delicious options.

Greek Salad with Pearl Couscous

Makes a big bowl — enough for a family of 4 adults with leftovers!

1 pint of grape tomatoes, halved
1 1/2 cups chopped cucumber
1/2 cup red onion, chopped
1/2 cup pitted and halved kalamata olives
1 cup cooked pearl couscous, cooled (I used whole wheat)
2 tablespoons basil, chopped
2 tablespoons parsley, chopped
1 cup of feta cheese (either crumbled or cut into bite size chunks)

Dressing:
1/3 cup of olive oil
1 tablespoon lemon juice
1/2 teaspoon dried oregano
1/2 teaspoon salt
cracked black pepper to taste

In a large bowl, add the tomatoes, cucumbers, red onion, olives, couscous, basil,parsley and feta cheese. Toss and reserve. In a separate smaller bowl add the olive oil, lemon juice, oregano, salt and pepper. Whisk until combined. Pour the dressing over the salad and toss gently until the ingredients are coated with dressing. Serve room temperature or cold.

May 21, 2015
Make Ahead Mother’s Day Brunch

Mother’s Day and brunch seem to go hand-in-hand.

So, if you are entertaining your mom this weekend, consider our Make Ahead Mother’s Day Brunch menu. It’s simple, healthy and delicious — and most of the heavy lifting can happen a day in advance.

We have put together some of our favorite breakfast recipes, including our Easy Baked Frittata, Banana-Oat Muffins, Strawberry-Rhubarb Compote and our Oatmeal Cake.

All or a few of these recipes would make a lovely brunch. Remember, it’s the thought that counts, and we guarantee any special mom in your life would be delighted with a brunch in her honor!

See below for pictures and access to the recipes.

Happy Mother’s Day!

Easy Baked Frittata

Banana-Oat Muffins

Strawberry-Rhubarb Compote

Oatmeal Cake

May 8, 2015
Strawberry-Rhubarb Compote

Mother’s Day is around the corner. Have you planned something special for your mom? I think all moms love brunch — so whether you are making one — or someone else is making you one — check out this recipe for Strawberry-Rhubarb compote.

If you’ve never had rhubarb, you really must try it. It’s actually a vegetable — it kind of looks like red celery. It is frequently paired with strawberries because they sweeten up the naturally tart rhubarb. You can make strawberry rhubarb pie, or strawberry rhubarb crisp, but I thought a compote would be delicious and versatile and perfect for Mother’s Day brunch!

So, what is a compote? In this case, it’s a mixture of cooked down fruit, usually in a flavored sugar/water reduction. It can be eaten on it’s own — both hot or cold. You can also use it to top pancakes and waffles, ice cream and pound cake. However, today, I’m going to layer it between Greek yogurt for a delicious parfait.

The Strawberry-Rhubarb compote recipe is super simple. All you need is strawberries, rhubarb, maple syrup (yes, I’ve replaced the white sugar with grade B maple syrup to lighten it up), lemon zest and vanilla extract — let it cook down on the stove and voila – compote! For this recipe, let it cool down before serving.

So, here’s my recipe. I’m hoping it introduces some of you to rhubarb — which is a wonderful vegetable — and I hope you love it. I think the parfait would be lovely for Mother’s Day brunch, don’t you?

Strawberry-Rhubarb Compote
Yield approximately 4 cups

4 cups of rhubarb (sliced, 1/2 inch thick)
1, 16 ounce container of strawberries, quartered
1/2 cup of grade B maple syrup
2 tablespoons water
zest of 1 lemon
1/2 teaspoon vanilla extract

In a saucepan over medium low heat, add the rhubarb, maple syrup, and water. Let the mixture simmer until the rhubarb just starts to soften. Then, add the strawberries and cook until they are soft — total cooking time is approximately 10-12 minutes. Add the vanilla extract and lemon zest at the very end. Please note that the rhubarb cooks down — it will not be whole, but you will notice strawberry pieces throughout.

If you are going to make the parfait in the photos — just add a few tablespoons of Greek yogurt to a cup, then a tablespoon or two of the compote, then repeat until you reach the top of your glass. You could even top yours with granola or chopped walnuts.

Helpful Hint: Rhubarb is a seasonal spring find! You can find it in your local grocery store — in the fresh produce section or in the freezer case. If you purchase it fresh, you will find it in long stalk form. You generally won’t find any with green leaves in tact, but if you do, remove them — you only use the red stalk!

May 6, 2015
Recipe on the Go: Overnight Chia-Oat Pudding

Are you ready for another recipe from our “Recipe on the Go” series? The idea behind this collection of recipes is to provide you with quick meal ideas when you have no time to spare. We know what it’s like to always be on the go, and we want to help you with tips and suggestions for maintaining proper nutrition even when life gets unusually hectic. A quick recipe at home is still better than most options you will find at chain restaurants and local delis.

This time, we are bringing you a make-ahead breakfast (or snack!)— a delicious overnight chia-oat pudding that sits in the refrigerator all night and is ready to eat in the morning.

If you like to eat breakfast at the office, mix all of the ingredients into a mason jar or some other type of portable container so you can grab and go without any hassle.

I love this overnight pudding because it’s satisfying without being sweet. You’ll notice that I include an optional ingredient (maple syrup) to sweeten the mixture, but I actually do not use the sweetener at all. Perhaps you will not need the sweetener either — it all depends upon your palate. Feel free to top your pudding with some fresh or frozen berries to add texture and additional flavor and nutrients.

Ingredients
(One Serving)

½ cup rolled oats
2 tablespoons chia seeds
1 tablespoon almond butter
¼ teaspoon ground cinnamon
¾ cup milk (I use cashew milk)
1 teaspoon maple syrup (or more, to taste)

Mix all ingredients in a jar, portable container or drinking glass. Place in the refrigerator overnight. Serve as is or with berries/fruit.

Helpful hint: If you prefer a sweeter pudding, consider using a sweetened almond or coconut milk — or drizzle honey on top. For added texture consider adding nuts. The possibilities are endless!

April 20, 2015
Why I Gave Up Moderation

I’ve been debating whether or not I should write an article about this topic for quite a while because it’s a bit controversial, but this morning, I finally decided that it was time. None of this may resonate with you, and that’s ok. I am posting these thoughts because they might be helpful in analyzing your own wellness journey, and they might even encourage you to change your current approach.

As the title of this article suggests, I’m not one to tout the “everything-in-moderation” mantra. I’ve come to the realization in recent years that the concept of moderation just doesn’t work for me.

Let me start at the end, rather than at the beginning: What I have discovered over the past few years is that a wellness journey is very specific to each individual. There is no one-size-fits-all approach. What works for one person will not necessarily work for another. I have experimented and tweaked habits and tried various techniques to find the wellness path that works best for me, and my ultimate conclusion is that my personality just doesn’t allow for moderation. Rather than fighting this realization, I have embraced it. And I assure you that traveling along a healthy path is easiest when you are fully in tune with who you are as a person— your habits, tendencies, and overall personality.

Let me tell you a quick story.

The other day, I was talking to Kate (our Director of Marketing), and she told me about her former colleague who would open a small bag of pretzels each day at her desk for a mid-day snack. Rather than devouring the entire bag (that’s my style), she would eat a few, and then re-seal the bag with a clip for the next day’s snack.

I just stared at Kate in silence. Cue the crickets. Who was this woman? She must be the poster child for moderation! Incredible! How did she eat five mini pretzels and save the rest for later? She was capable of snacking moderately and moving on with her life? How?!! I’ve run across people like this, and it baffles my mind. My own husband has a very similar personality. He can take one bite of a cookie and say, “That was delicious. I’ve had enough.” My personality would never allow for such behavior.

Let me illustrate my own scenario in the same office setting: I would open a bag of pretzels, eat five, and close the bag with a clip in an attempt to practice moderation. Then, I would return to my work. Rather than concentrating on my work, I would sit and obsess about the remaining pretzels even if I wasn’t particularly hungry. After wasting a reasonable amount of time trying to show restraint, I would re-open the bag of pretzels and finish them all.

Why is it that Kate’s colleague can snack on a few pretzels, and I cannot? Do I lack discipline? No, it’s not that. I have a tremendous amount of discipline. For years, I willed my body out of bed at 5 am each day to hit the gym, even if I went to bed at midnight. I’ve pulled all-nighters to study. I’ve committed myself to strict healing diets in the past to heal from inflammatory conditions. I definitely have discipline. BUT, what I see now is that practicing moderation has nothing to do with discipline!

I am an all or nothing kind of girl. For me, it’s easier to skip the pretzels altogether or to eat them all in one sitting. It’s more of a challenge to eat a few today and then to try and eat a few each day going forward. Moderation is tortuous for me.

I don’t buy candy and cookies and junk food for my house because I can’t just eat one cookie. It’s MUCH easier for me to not have any cookies in sight. Without cookies in my pantry, I don’t even think about them! There is no struggle. When I do want a fabulous dessert, I go to a restaurant and have one. I eat it with great enjoyment, and then I continue on with my life. There are no fabulous desserts in my pantry. All or nothing works for me. Eating junk food on a daily basis in moderation doesn’t.

Today, take a few moments to analyze your own personality. Does your personality allow for moderation? If so, carry on. If you have more of an all-or-nothing personality, don’t fret. Work with your strengths by creating routines. I think I thrive so much on my morning routine because my personality craves the structure and discipline. I don’t leave it up to fate to decide whether I will have a bite of a doughnut for breakfast. My weekday breakfasts are non-negotiable. I plan them in advance, and that’s it! I don’t even have to make a choice to practice moderation because I’ve created habits that work for my everyday life. It works for me and keeps me happily moving down Wellness Lane. I am not sure if it will work for you. It all depends on your own personality. Either way, it’s food for thought. Thanks for reading.

April 17, 2015
Recipe on the Go: Arugula Pesto

If you are like us, you are always on the go! Whether you are a working mom or a stay-at-home mom, you are all too familiar with having no time to spare. Being able to rely on quick and nutritious recipes are key (especially if you can make them ahead of time!). That being said, we are here to help.

I want to share one of my favorite on the go meals. It’s Arugula Pesto.

I’m a big fan of pesto. You can make it many ways — with different greens (maybe fresh spinach?) and herbs (think basil, parsley) and nuts and cheeses. I like arugula. I prefer the taste, and I can also always find a pre-washed bag of arugula in the grocery store, so it works for me.

Generally, pesto will involve nuts. This version does not. I actually prefer the arugula on it’s own. So, it’s super easy. Arugula, olive oil, garlic, salt, pepper and parmigiano-reggiano cheese. That’s it.

This recipe is sufficient for one pound of pasta — any kind your heart desires — and, in a pinch you have a healthy pasta dinner.

Arugula Pesto
Yields approximately 1.5 cups, which is enough for a pound of pasta

4 cups of arugula (if not using pre-washed, make sure the arugula is dry)
3/4 cup of olive oil
2 cloves of garlic, chopped
1/2 teaspoon salt (plus more to taste)
1/4 teaspoon black pepper (plus more to taste)
3/4 cup of grated parmigiano-reggiano cheese

In the bowl of a food processor, add the arugula, chopped garlic, salt and pepper. Turn the food processor on and begin to stream in the olive oil. Mix until combined. Remove mixture to a separate bowl, and fold the grated cheese into the mixture. Do not process it. The heat from the food processor may change the consistency.

Helpful Hint: You can make the pesto in advance, either keeping it in your refrigerator (up to a week) or freezing it in ice cube trays. In addition to being the perfect pasta topping, it’s also ideal for marinating meat and fish and for spreading on sandwiches.

April 14, 2015
Bali-Inspired Ginger Tea

As I sit here on my couch in New Jersey, thinking about my recent two-week trip to Bali, there are many wonderful moments that spring into my mind…The sights, the smells, the smiles of the Balinese people, the crazy drivers, the beautiful landscape and the food! The one thing that stands out though is the Ginger Tea. After my first sip, I remember thinking, I need to recreate this at home!

The combination of ginger and cayenne pepper has numerous benefits…They both reduce nausea, pain and inflammation, help prevent the common cold and also aid in digestion. Give it a try!

Ingredients:

1 tea bag (Any kind that you like! I use Lipton brand)
1 inch of fresh ginger root
1/8 teaspoon cayenne pepper (More or less depending on how much heat you like)
1 tablespoon agave (More or less depending on your taste!)
8-10 oz water

Bring the water to a boil. Peel the ginger and cut into small chunks. Put the ginger into the mug along with a tea bag, cayenne pepper and agave. Pour the boiling water into the mug, and let it steep for a good 3-4 minutes. You can strain the tea if you like or simply enjoy!

April 6, 2015
Meatless Shepherd’s Pie

Every year I make Shepherd’s Pie for St. Patrick’s Day. In keeping with the theme, I made it this year as well — but I tried my hand at a vegetarian version. Actually, I made two this year — one with meat and one without. I wanted a side-by-side comparison. Plus, it’s one of my husband’s favorite dishes, so I knew having two on hand wouldn’t be the worst thing!

Similar to our Meatless Bolognese, I substituted ground meat with baby portobello mushrooms. I also replaced the traditional mashed potato topping with our Cauliflower Mash. So, not only is this dish vegetarian, but it is also a great low carbohydrate option.

You can also make this recipe vegan if you skip the egg yolk and grated parmigiano-reggiano in the Cauliflower Mash, but since we do not follow a vegan diet, I incorporated both.

My husband, who is the barometer given his love for Shepherd’s Pie, gave me two thumbs up. Actually, he told me that I MUST post the recipe on our site. I agree. It’s so yummy and a totally acceptable substitute for the traditional meat version. While my kids preferred the meat pie, they didn’t turn their noses up at the veggie option.

So, if you are looking for a festive St. Patrick’s dish, or just a really delicious and hearty vegetarian (or vegan) entree, try our Meatless Shepherd’s Pie. We think you are going to love it!

Meatless Shepherd’s Pie
Serves four

For the filling:

2 tablespoons olive oil
16 ounces of baby portobello mushrooms (chopped — approximately 4 cups)
1 large carrot grated (approximately 1 cup)
1 large onion grated (approximated 1 cup)
2 cloves of garlic, crushed
2 tablespoons of tomato paste
1/2 cup of red wine
1/2 cup of chicken or veggie stock
1/2 cup of frozen peas
2 tablespoons of Worcestershire sauce (Vegan version available)
1/2 teaspoon of dried thyme (or fresh, but add a bit more)
1/2 teaspoon of dried rosemary (or fresh, but add a bit more)
1/2 teaspoon of salt
1/8 teaspoon of pepper

Topping:

2 cups of Cauliflower Mash
2 egg yolks
1/2 cup of grated parmigiano-reggiano cheese

Preheat oven to 400 degrees.

Add two tablespoons of olive oil to a deep skillet over medium heat. Once it comes to temperature, add the chopped mushrooms. Let them begin to cook down a few minutes and then add the grated carrot, onion, garlic, salt and pepper. Cook the veggies until the water evaporates, approximately 10 minutes. Then add the tomato paste and mix until incorporated. Deglaze the pan with the wine and the stock. Add the Worcestershire sauce, thyme, rosemary and the frozen peas. Mix until combined. Test the mixture to see if you need more salt/pepper. Pour the mixture into a baker — I used an 8 inch by 11 inch baker.

Add two beaten egg yolks to your Cauliflower Mash along with 1/2 cup of grated cheese. Spoon cauliflower mixture over the mushroom mixture and spread evenly across the top. You can also add some extra grated cheese to the top to help brown the pie. Cook for 18-20 minutes and serve hot.

Helpful Hint: The cauliflower topping does not brown as easily as a potato topping — even after broiling for a bit. So, don’t be discouraged — it’s equally delicious!

March 16, 2015
Produce & Pesticides

It’s what we’ve all been waiting for— the results of the Environmental Working Group (EWG) annual produce study. Each year, EWG analyzes thousands of fruit and vegetable samples for pesticide residues. The most recent EWG report ranks 48 different fruits and vegetables by the total number of pesticides found on them. We have listed the 15 most contaminated fruits and vegetables here, as well as the 15 varieties of conventional fruits and vegetables that are least likely to contain pesticides.

Why is this so important to consider, you may ask? Well, pesticides are chemicals that exist for the purpose of killing “pests”, such as insects, mold, bacteria and weeds that interfere with the growing process. It is a known fact that some pesticides, such as organophosphates and carbamates, affect the nervous system. Other pesticides can cause skin irritation, lead to cancer, or affect the endocrine system.

While you should take some comfort in knowing that the Environmental Protection Agency determines how much of a pesticide can remain on food that you buy, we believe that it still pays to be an informed consumer and to make your own decisions about the food you choose to ingest.

Ideally, all of our fruits and vegetables would be grown locally and organically. Practically speaking, we do not all live in areas with supermarkets that carry vast varieties of organic produce, nor do we all have financial budgets that allow a fully organic diet. We believe that the EWG list is a helpful shopping tool if you’d like to limit pesticide exposure.

Please note that the words “clean” and “dirty” are specifically referring to pesticides, not the quality of the produce, whether it is genetically modified, or whether it is grown locally or thousands of miles away. Pesticides ONLY. It is up to YOU to determine which factors are most important to consider before purchasing food.

Here are some general guidelines:

-If a fruit or vegetable is on the “dirty” list, make an effort to buy the organic version.

-If you consume a particular fruit or vegetable on a frequent basis, buy organic—especially if it’s on the “dirty” list.

-The EWG study found that although leafy greens, such as kale and collard greens did not make the “dirty” list, they tend to be treated with particularly toxic pesticides. If you frequently purchase conventional greens, cook them. Pesticide levels typically diminish when food is cooked.

-Use organic greens for juicing.

-Go ahead and make that guacamole with conventional avocados. Only 1% of avocados tested showed any detectable levels of pesticides!

-Remember to thoroughly wash your produce before eating. I know it’s tempting to just wipe that apple on the edge of your shirt. Without washing your produce, your risk of ingesting pesticides is greater.

March 16, 2015