Category: health
Salmon with Clementine Cucumber Salsa
I continued on my quest of cooking every recipe in Gwyneth Paltrow’s cookbook It’s All Good this week. I had some salmon in the freezer and the ingredients for the salsa already in my fridge. My 11 year old, Reese, helped me assemble the ingredients and acted as my sous chef, which means she peeled the clementines. Sometimes she’s more enthusiastic about being helpful in the kitchen than others. While reading the recipe out loud to me she said “This is the first recipe I’ve seen in this book that doesn’t have some totally crazy ingredient”. I laughed because it’s true. Gwyneth loves a good totally obscure ingredient (gochugaru anyone?).
The recipe for this dish was ultra-easy which is perfect for a weeknight dinner. It called for cilantro and mint, both of which I didn’t have on hand. I firmly believe in adjusting recipes on the fly and not adhering too strictly. I love both mint and cilantro but knew the salsa would still taste good without it. I ended up eating the leftover salsa as a salad the next day for lunch. I got two favorable reviews from my kiddo and husband and I also thought it was really tasty. I will definitely make it again and again.
Here it is, adapted from Gwyneth’s original:
INGREDIENTS:
4 fillets of your fish of choice (I used salmon but any would be good)
1/2 cucumber, chopped
4 clementines, peeled and chopped
A few dashes of crushed red pepper, to taste
3 shallots, sliced thinly
Juice of 1 lemon
Salt to taste (I love course sea salt)
Olive oil
METHOD:
Combine the cucumbers, clementine, chili, shallot, lemon juice in a bowl, add a drizzle of olive oil and a pinch of sea salt, and stir to combine.
Meanwhile, heat a grill or a grill pan over high heat. Coat the fish with olive oil and sprinkle with salt. Grill until firm to the touch, about 4 minutes each side depending on thickness of fish fillets.
Serve the fish with the salsa.
ENJOY!
“Eating kale won’t get you into heaven.”
I read this quote in a fabulous oped titled “The 5 Pillars of Positive Nutrition” by Laura Cirullo, RD yesterday. I loved it so much I made a meme. I adored the entire piece, because it encapsulates all the things I believe about nutrition, i.e.: food is not “clean” or “dirty”. No food is off limits. It’s not good to be afraid of your food. I highly recommend the read for some common sense, non-fear mongering approach to healthier eating.
I think many people might think that because I’m studying to be a holistic nutritionist that I prescribe to the “clean” food movement. That I only eat organic. That I won’t eat something if it doesn’t have a superior nutritional profile. The truth of the matter is that I love eating mini Snickers bars once in a while. I adore a lemon drop martini when I’m out. And if a Pillsbury crescent roll is served to me at a friend’s house for dinner, there is a 0% chance that I will pass it up.
80-90% of the time I eat the foods that make me feel my healthiest and that I know will continue to help my body fight disease and chronic illness. The other 10-20% is reserved for foods that probably won’t. There’s a saying: “Everything you eat is either fighting disease or contributing to it.” I think there’s truth in that. But I also wholeheartedly believe that when you eat enough of the “better” stuff, you counteract the food that eaten in large amounts could be unhealthy. Life for me would be so boring without martinis and bites of candy and a baked good once in a while.
So, yes, I eat kale (loads of it). But I certainly don’t believe it makes me a better person than people who don’t! What do you think?
GREEN SMOOTHIE CHALLENGE!
This week I’m launching a Green Smoothie Challenge on my Cultivate Wellness Facebook page. At the end of October I challenged myself to drink a green smoothie each day (either for breakfast or as my afternoon snack) as a way to ensure that I’m getting lots of servings of fruits and veggies and other good things in my diet each day. It’s been 12 days and I am feeling so great! My thought was: Why wait until after the holidays to focus on my health and well-being? Sure, it’s the season for cookies, chocolate and cocktails, but there’s one small thing we can do each day to keep our healthy eating momentum: DRINK GREEN SMOOTHIES! Drinking a green smoothie each day helps our bodies get all the vitamins, minerals, fiber and phytonutrients it needs to stay on the right track during the holidays. Even if we do nothing else differently with our diets, this is one healthy measure we can take each and every day that will reinforce good habits all year long. Skin becomes clearer, our digestive systems will be happy, and our cells will love the nourishment. I’ll post encouragement, recipes and photos along the way.
JOIN ME, WON’T YOU? INVITE YOUR FRIENDS!
Chicken Apple Sausage and Sage Pasta!
I love pasta. Everyone loves pasta. It’s easy to make and there’s countless variations to keep it interesting and fresh. I make a pasta dish about once a week for my family. Many times it’s on Monday when we have a busy after-school schedule and I need something easy but still yummy.
The other day I had some chicken apple sausage in the fridge and some freshly picked sage a friend gave me. I had garlic and shallots and pasta and frozen peas. I had freshly shaved parmesan. I knew I could come up with something with all those delicious ingredients.
As the years have passed and I’ve become more comfortable in the kitchen (a lot more comfortable, in fact), I’ve started creating my own recipes. I might look up another similar recipe to fine-tune cooking temps and times, but I really have started to enjoy putting together my own ingredients and flavors. For the most part, it has worked.
So, here I am with all these fabulous, simple ingredients. The following is the recipe I created that was a pretty big hit for the family. My 11 year old daughter said she prefers the sausage a bit more crispy on the outside (like when I bake it with veggies). I might let it sit in the pan a bit longer to caramelize next time. But everyone enjoyed it and went back for more.
INGREDIENTS:
1/4 cup olive oil
1 Tablespoon butter
12 oz chicken apple sausage (or your sausage of choosing)
2 Tablespoons ribboned fresh sage (keep it in the freezer to use all year)
4 garlic cloves, minced
1-2 shallots, sliced
1 lb pasta (we had some fall themed pasta from Cost Plus World Market)
1 cup frozen peas
Salt and pepper to taste
METHOD:
Heat olive oil and butter in a skillet till shimmering
Add sage and fry until crispy. Remove from pan for later.
Add shallots and sausage and sauté until shallots are soft, add garlic.
Meanwhile, boil pasta according to package instructions, adding the peas in the last minute of cook time.
Drain pasta/peas and return to the pan with sausage and shallots. Add crispy sage.
Top with freshly shaved parmesan.
Roasted Butternut Squash, Shallots and Leek Pasta
I put together a new fall pasta recipe tonight (with inspiration from a Cooking Light recipe from 2001.) My fabulous friend Sally dropped off some fresh herbs from her garden yesterday and I was so glad to be able to use some of her sage in here.
I love butternut squash, especially in the fall. And anything in the onion family automatically is one of my favorites.
This recipe comes together quickly. While you roast the vegetables, get the water boiling for the pasta. 20 minutes later dinner will be on the table. Serve with crusty bread and a salad.
This is the kind of recipe where you can use whatever veggies you have around. Herbs, too. My family rated it a “solid 8 out of 10”. I hope you all like the recipe for an easy and filling dish (bonus: it’s vegetarian).
LINGUINE WITH ROASTED BUTTERNUT SQUASH, SHALLOTS AND LEEKS
INGREDIENTS
3 cups (1-inch) cubed peeled butternut squash
1 tablespoon pure maple syrup
2 tablespoons olive oil, divided
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 shallots, peeled and halved lengthwise
1 cup leeks, white parts only, chopped
1 cup frozen peas
1 tablespoon chopped fresh sage
12 oz fettuccine (I love Sunrise pasta, click here to shop online)
1/2 cup (2 ounces) grated fresh Parmesan cheese
Preparation
METHOD
1. Preheat oven to 475°.
2. Combine squash, leeks, shallots, maple syrup, 1 tablespoon oil, salt, pepper, jelly roll pan; toss well.
3. Bake at 475° for 20 minutes or until tender, stirring occasionally. Stir in sage.
4. Meanwhile, cook pasta according to package directions. Add frozen peas to boiling pasta at the beginning. Drain.
5. Place cooked pasta and peas in a bowl. Add remaining 1 tablespoon oil; toss well. Serve squash mixture over pasta. Add salt and pepper to taste.
6. Place the cheese on the table and allow people to sprinkle their desired amount on top of the pasta (if you omit the cheese, the dish is vegan).
ENJOY!
Weekend Cocktails! Hard Cider Sangria
It’s Friday! That means it’s time to try a new drinks recipe. The weather is cooling off for many parts of the world. Here, the leaves are changing into beautiful colors and the days are cool and the nights cooler.
When the weather shifts in the fall, I start ordering drinks with a bit more substance. The vodka tonics and rosé wines from summer don’t feel satisfying anymore.
In the last couple of years I’ve really started enjoying hard cider. And while I’m not a fan of typical sangria, I think this hard cider sangria recipe looks fantastic. While it calls for red, yellow and green apples, I wouldn’t worry too much about using all three unless you are having company and really want to impress. Put whatever you have in there, which for us is usually a fuji. Don’t have a navel orange? Use a couple clementines instead.
We are having people over for chili and treats on Halloween (click the link for a recent chili recipe I posted). This will be the perfect drink to serve.
INGREDIENTS
- 1 cup quartered and thinly sliced unpeeled green, yellow and red apples (or whatever color you have on hand)
- 1 navel orange—quartered and thinly sliced crosswise (you can also use clementines)
- 1 cup apple juice, chilled
- 2 tablespoons fresh lemon juice
- 1/4 cup apple brandy (I like Apple Jack)
- One 22-ounce bottle hard apple cider, chilled (Angry Orchard is my current favorite)
- Ice
INSTRUCTIONS
- In a pitcher, combine the apples with the orange, apple juice, lemon juice and brandy. Just before serving, add the hard cider. Serve in tall glasses over ice.
- Drink (duh).
Enjoy! I’d love to hear what you think!
White Beans, French Style
It’s been a busy day so far! I just finished my next module for my Nutrition Consultant program which focused on digestion and the digestive organs. I created two handouts focusing on liver health (eat your fiber, fruits and veggies, and be careful of the medications you take!). I ate a quick lunch of leftovers from the recipe I’m about to give you, as well as a Dr. Praegers Kale Veggie Burger. I’d say my morning has been pretty productive. Just don’t pay attention to my poor yellow lab Sammy, who has been literally giving me puppy dog eyes as she sits at the door waiting for a walk. I’ll get to it, I promise.
On to the white beans! I chose this recipe because it had simple ingredients that I love (garlic, beans, shallots, red wine, thyme) and I figured not only could I serve it to my family as a dinner side dish, but I could also have it for lunch. Usually my dinner side dishes consist of roasted veggies, brown rice, stuff like that. I prefer to use my energy on the main dish (i.e.: I’m lazy). But this recipe looked so easy I decided to try it. As much as I want to despise Gwyneth Paltrow, with her smugness and natural makeup-free beauty and her ability to wear the most ridiculous hats and still look cool, I just can’t hate her recipes. Not yet, anyway. The beans were yummy and filling. Full of protein and fiber. And I decided I should use shallots a lot more. I love the way they take the place of onion while being a little more subtle. NOTE: I doubled the recipe to have leftovers.
WHITE BEANS, FRENCH STYLE
INGREDIENTS:
- 2 Tablespoons extra virgin olive oil
- 2 garlic cloves, thinly sliced (add more if you love garlic)
- Leaves from 4 sprigs of thyme (I used about 1 tsp dried instead)
- 1 large shallot, peeled and thinly sliced
- A 14 oz. can of cannellini beans, drained and rinsed
- Coarse sea salt
- Freshly ground black pepper
- 2 tsp. red wine vinegar
METHOD
Slice the garlic and shallots thinly.
Meanwhile, heat the oil in a large pan or skillet over medium heat. Add garlic and let cook for a few minutes or until a light golden brown. Stir occasionally. Add the thyme and shallot, and cook for a minute or two.
Add the beans and cook, stirring once or twice, for about 5 minutes. Add the salt and pepper to taste, along with the vinegar, and cook for another 5 minutes.
If you reheat the beans, expect them to dry out a bit. You can add some chicken stock or water to rehydrate. My husband was a huge fan of these and gave me an actual thumbs up. The kiddo, who will try anything once but has some texture aversions, didn’t finish hers.
ENJOY!
NEW RECIPE! Chicken & White Bean Chili
I continued to test the recipes from Gwyneth Paltrow’s cookbook It’s All Good this week, landing on the Chicken & White Bean Chili recipe because it seemed simple, approachable, and really tasty. I make a lot of soups and chilis once the weather starts to cool down. I usually double the recipe and put some in the freezer (lay flat in a freezer baggie) for a night when I’m too busy or lazy to cook.
Whenever I make a soup or chili recipe, I tend to double the vegetables called for. It’s such an easy way to get more vitamins, antioxidants and fiber into yours and your family’s tummies.
The alterations I made to this recipe were:
- Add a can of kidney beans to the can of white beans called for.
- Use chicken thighs instead of breasts (I find them less dry and more flavorful).
- Use a teaspoon of Better Than Bouillon (the vegetable flavor). The recipe calls for the normal chili spices plus salt and pepper. I found when I tasted the chili it was a bit bland. Better Than Bouillon is a favorite of mine. I usually by the organic version and love that I don’t have to keep cans of chicken stock around in my pantry. It stays good forever and, unlike a half-used container of chicken stock, won’t make you feel guilty every time you see it in the fridge.
- Add some of the chicken juice from cooking into the pot with the simmering beans and vegetables. It adds nutrients from the chicken, some depth to the mouth feel (I really hate that term, can we come up with something else collectively? Comment below with any suggestions!) and adds some yummy chicken flavor.
INGREDIENTS:
1.5 lbs of whatever chicken parts you want (I used thighs, and doubled the amount so I would have leftover roasted chicken to use later in the week)
3 Tablespoons olive oil
Salt (I prefer sea salt but any will do)
Black pepper
2 small yellow onions, diced (about 2 cups)
1 red bell pepper, seeds and stem discarded, diced (about 1 cup)
3 garlic cloves, minced (add more if you love garlic)
3/4 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika (the recipe calls for smoked paprika, but either variety is fine)
1 28 oz can of whole peeled tomatoes with their juice
1 14 oz can cannellini or navy beans, rinsed and drained (I added a second can of kidney beans)
Whatever toppings sound good to you (sour cream, cheese, cilantro, diced onion, etc)
METHOD:
- Rub chicken with about 1 Tablespoon of olive oil, and season with salt and pepper. Roast for about 25 minutes at 425 degrees, until just cooked through.
- When meat is cooked and cooled a bit, shred the meet with two forks
- Measure the spices and combine in a small bowl to add during the next step.
- Meanwhile, heat 2 Tablespoons of olive oil in a stock pot on medium and sauté the onions, bell pepper, garlic, cumin, chili powder, paprika and a large pinch of salt. Cook, stirring occasionally, until veggies are softened, about 10 minutes.
- Add tomatoes and another pinch of salt and turn up the heat. Bring to a boil and then reduce heat to simmer for about 30 minutes. Break up tomatoes with a spoon.
- Add beans and chicken to the pot (use bouillon now if you wish). Add about 1/3 cup water or more depending on how thick you want your soup.
- Simmer another 15 or 20 minutes before tasting to determine the spices or salt and pepper you want to add.
- Serve with toppings
My husband said the chili was “good, but not like oh my God I absolutely love this chili!”. He thought it needed a bit more chili powder and cumin to make it a true chili flavor and tasted more like a stew than a chili. My 10 year old daughter told me she likes my ground beef chili more. That being said, I really thought it was a solid recipe that I would go back to again if I wanted a variation from my ground beef chili that I usually make.
Enjoy! I can’t wait to hear what you think!
Friday Night Cocktails! Tonight: The Moscow Mule
I think I’ll start featuring a new cocktail or mixer recipe each Friday to celebrate the end of a busy week. I love trying new flavor combinations and recipes, so I will share them with you and we can have a digital cocktail party together 🙂
The Moscow Mule is hands down my favorite go-to cocktail, especially when the weather turns cold. The concoction of vodka, ginger ale (or my preference, ginger beer) and lime juice is easy to make at home. The spiciness of the ginger is hearty and warming. And I like to believe the fresh lime juice gives me the Vitamin C I need to keep my immune system strong during cold and flu season. Shhhh. Don’t say it. My favorite vodka is a local brand called Prairie Organic. I keep it in my freezer so it’s always cold.
I’d be remiss if I didn’t admit that I first learned of the Moscow Mule by watching Oprah’s camping adventure with her best friend Gayle. Apparently the Moscow Mule is a traditional camping drink, although the origins of the name are disputed. Well anyway, thanks Oprah for introducing me to my favorite cocktail!
Here’s the recipe. Traditionally the Moscow Mule is served in a copper mug but any glass will do.
INGREDIENTS:
4 oz Ginger beer (my favorite is Reed’s. It’s the real deal)
1 1/2 oz Vodka (I use Prairie Organic because it’s local and has won awards!)
Juice from 1/2 lime
METHOD:
Combine vodka and ginger beer in a copper mug or highball glass filled with ice. Add lime juice. Stir gently and garnish with a lime slice.
CHEERS!
Cultivate Wellness 