Tag Archives: healthy

Color Me Greens

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Helloooo –

I officially finished 1 of my 3 classes of the semester today! Unfortunately it was my easiest class and I still have 1 paper and 2 finals to go (plus my master’s comprehensive exam), but at least the countdown has begun! Also I have overcome the flu, which is another plus.

Anyway, I don’t have too much time to spare, but I did want to check in. I figured since I’m here, I could share a Juice Bar & Kitchen, “Color Me Greens” menu from Myrtle Ave in Brooklyn (Bushwick). Last time I was visiting friends in the Big Apple I went here, and it was a pretty tasty spot. Fun fact: they have free delivery your order is over $12!

I highly recommend you fine specimen try some of these recipes out when you get a chance. Healthy >>>

 

Walnuts: Winning

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My Turtle Doves –

Holy cannoli it’s almost Christmas! The time has been flying; mostly thanks to me having to study for exams and do projects and other educational stuff, but I’ll take it. I officially finished my first semester of grad school on Friday!!! It was definitely a difficult learning curve, but I think I’m getting a handle on it.

How has everyone been?

I don’t know about you guys, but I have NOT been eating as awesomely as I would like the last two weeks (thanks, school), and I’ve been seriously slacking on my juice intake. Soooo this winter break will hopefully get me back on track. I feel gross, even though in the grand scheme of things I haven’t really been that bad, just bad for me.

Which leads to me to the point of this post… walnuts! One of my top favorite nuts, and they happen to be amazeballs for you. Cue fun facts:

** NOTE: You can potentially gain all the below mentioned benefits from walnuts by eating just one ounce of walnuts a day, that’s only about seven shelled walnuts. **

  1. Cancer-Fighting Properties. Supposedly, they help reduce the risk of prostate and breast cancer and (in mice) have even slowed the growth of prostate tumors.
  2. Heart Health. Thanks to l-arginine (amino acid), walnuts have a multitude of vascular benefits to people with heart disease or an increased risk. Walnuts also contain ALA – an omega-3 fat – that has anti-inflammatory properties and can help prevent blood clots. They also support healthy cholesterol levels.
  3. Powerful Antioxidants. Antioxidants, as I have mentioned before, help fight free-radicals in your body, which are bad guys. Walnuts have some antioxidants that aren’t commonly found in most foods, so start cracking!
  4. Weight Control. According to studies, snacking on these bad boys can help maintain ideal weight over time; they also increase the feeling of satiety.
  5. Improved Reproductive Health in Men. Male fertility bonus points via improved sperm quality and a bunch of other fun things like vitality, motility and morphology.
  6. Brain Health. Have you ever noticed that walnuts even look like a brain? That actually means something, for they do support brain health. They contain a solid amount of neuroprotective compounds (Vitamin E, Folate, Melatonin, Omega-3 Fats to name a few).
  7. Diabetes. A huge issue in today’s day and age, sadly. However, walnuts can improve metabolic parameters in people with Type 2 diabetes – that’s the “adult onset” one mostly associated with obesity/overweight issues that can actually be prevented or delayed with a healthy lifestyle.

Did You Know? Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.

ALSO, when you eat walnuts… keep the skin! That is the outermost layer when shelled and is usually flaky or whitish. They may be bitter, but it’s one of the healthiest parts to consume and contains a boat load of the awesome antioxidants. Also, aim for organic and non-GMO if you can.

Okay… I’m going to go be lazy and maybe productive. Stay awesome, friends.

 

 

Aside

I’ve got a recipe for youuu!

Per usual, it is yummy and colorful and healthy and just a little bit out of the ordinary. I will probably grab this stuff at the grocery store soon and make a batch to take to campus with me this week. Now, without further ado…

Avocado Blood Orange Salad

Ingredients:
– 2 fresh avocados, diced
– 1/2 cup red onion, diced
– 2 blood oranges, peeled and diced*
– 4 T lime juice
– 2 T fresh Italian parsley**
– pinch of salt
– pinch of pepper

*can substitute with regular oranges
**can substitute with fresh mint, basil or cilantro

Avocado, Blood Orange Salad

It was SO good!

Since this recipe is for a salad there are not really any directions I need to write down. Simply toss together in a salad bowl and serve! This recipe was originally from here; I highly recommend you take a gander for some inspiration.

Carpe diem, baby loves.

Avocado Blood Orange Salad

Turkey & Artichoke Stuffed Shells with Arrabbiata Sauce

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Bonjour!

I wanted to share with all of you a fabulously delicious recipe that I came across (here) the other day. It’s an amped up and slightly healthier version of the Italian classic: stuffed shells. However, instead of simply stuffing these shells with a cheese concoction, they are filled with ricotta, Parmesan, ground turkey, artichoke hearts and a few other tasty ingredients. I also whipped up an arrabbiata sauce to drench them with; it is divine.

Stuffed Shells w/ Arrabbiata Sauce

Anyway, here’s the recipe:

For The Shells

Ingredients
– 1 (12-oz) box jumbo pasta shells
– 3 tablespoons extra-virgin olive oil
– 1/2 large yellow onion, chopped (about 1 cup)
– 3 cloves garlic, chopped
– 1 pound ground turkey
– 1/2 teaspoon kosher salt, plus 1/2 teaspoon
– 1/4 teaspoon freshly ground black pepper, plus 1/4 teaspoon
– 1 (8 to 10-oz) can artichokes hearts
– 1 (15-oz) container ricotta cheese
– 3/4 cup grated Parmesan cheese
– 2 eggs, lightly beaten
– 1/4 cup chopped fresh basil leaves
– 2 tablespoons chopped fresh flat-leaf parsley
– 5 cups Arrabbiata Sauce (recipe follows)
– 1 1/2 cups grated mozzarella (about 5 ounces)

Directions
1. Bring a large pot of salted water to a boil over high heat. Add the pasta and partially cook until tender but still very firm to the bite, stirring occasionally (check the package instructions for times).  Drain the shells and set aside.

2. Meanwhile, in a large skillet, heat the olive oil over medium-high heat. Add the onions and the garlic and cook until the onions are soft and starting to brown, about 3 minutes. Add the ground turkey, 1/2 teaspoon salt, and 1/4 teaspoon black pepper and continue to cook, stirring occasionally, until the meat is browned and cooked through. Add the artichoke hearts and stir to combine. Remove from heat and let cool.

3. In a large bowl combine the cooled turkey mixture with the ricotta cheese, Parmesan cheese, eggs, basil, parsley, and the remaining salt and pepper.

4. Cover the bottom of a 9 by 13 by 2-inch baking dish with 1 cup of the Arrabbiata sauce.  Take a shell in your hand and stuff it with the turkey/artichoke mixture, about 2 tablespoons per shell.  Place the shell in the baking dish.  Repeat with the remaining shells until the baking dish is full.  Drizzle the remaining 4 cups of Arrabbiata sauce over the shells and then top with the mozzarella.  At this point, you can freeze the shells for up to a month by covering the baking pan with plastic wrap then aluminum foil and placing it in the freezer.

5. Preheat the oven to 400 F.  Bake until the shells are warmed through and the cheese is beginning to brown, about 60 minutes for frozen shells or 20 minutes if you bake them immediately after prepping.

For The Sauce (makes about 6 cups)

Ingredients
– 2 tablespoons extra-virgin olive oil
– 6 ounces sliced pancetta, coarsely chopped
– 2 teaspoons crushed red pepper flakes
– 2 garlic cloves, minced
– 5 cups jarred or homemade marinara sauce

Directions
1. Heat the olive oil in a large pot over medium heat. Add the pancetta and saute until golden brown, about 5 minutes. Add the garlic and saute until fragrant, about 30 seconds – 1 minute.

2. Add the marinara sauce and red pepper flakes and bring to a simmer. Remove from heat and let cool until ready to use.

Mmmmmm

Pretty yummy looking, right? Happy cooking, friends! 🙂

Strawberry-Banana Chia Pudding

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Howdy y’all!

I came across a recipe the other day for Strawberry Chia Seed Pudding, and I thought it sounded like a great thing to try out. Healthy, fresh AND tasty? Count me in. I also added banana to my recipe; mostly because there was a banana that was getting a bit too ripe on my counter, and I hate to see food go bad.

Strawberry/Banana Chia Pudding

Without further ado, here is the recipe. Enjoy!

Ingredients:

  • 2 cups filtered water
  • 1/2 cup hemp seeds
  • 1 cup fresh strawberries, more for topping
  • 1 whole banana
  • 1 tsp vanilla
  • pinch sea salt
  • 10 drops stevia (or honey/maple syrup)
  • 1 cup dry chia seeds
  • 1/4 cup cacao
  • 1/4 cup shredded coconut, more for topping
  • handful blueberries

Directions:

  1. In a blender, combine the water, hemp seeds, strawberries, banana, vanilla, sea salt and stevia.
  2. Blend for 30 seconds or until all ingredients are thoroughly combined. This will be your strawberry/banana hempseed milk.
  3. In a separate bowl, combine dry chia seeds with milk and stir! A good rule of thumb is 3 cups liquid: 1 cup chia, but I had more like 3 1/2 cups milk and it came out just fine.
  4. Fold in cacao, coconut and blueberries and let sit for 15 minutes. This will allow the chia seeds to soak up as much liquid as possible. You will notice the mixture start to thicken.
  5. Once seeds have expanded, scoop out some into a bowl, add the strawberries, coconut and other toppings you may desire and indulge!

I promise you dears, it’s super simple and not as weird and gross as it may sound. The texture may take a little getting used to, but this is way better than store bought puddings as far as health is concerned. You can also always add more sweeteners like maple syrup, honey or agave to the mixture. Play around with it and see how it goes — and don’t hesitate to share and ask questions!

Have a great rest of your day my sweets! If you are going to fall victim to this impending storm tonight/tomorrow, stay safe and warm. x’s and o’s

Carrot Salad & Cumin Vinaigrette

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Hello my dears and Happy Monday! As I was combing thru an old Edible Rhody magazine, I noticed this recipe. I love me some vibrant colors, so I definitely will have to try it soon. Pictures to come when I do make it… but if you beat me to it, please don’t hesitate to share!

Rainbow Carrot Salad With Toasted Cumin Vinaigrette
6-8 Servings

Ingredients
For Salad:

  • 2 lbs washed rainbow carrots
  • 1/4 c chopped fresh chives
  • 1/4 c chopped flat parsley
  • 6-8 breakfast radishes
  • 1c  (1/4 lb) narragansett creamery salty sea crumbled feta
  • Zest grated 1/2 lemon
  • Kosher or sea salt
  • Fresh ground black pepper

For Dressing:

  • 1/2 t ground cumin
  • 3 T sugar
  • 1/4 c apple cider vinegar
  • 1/2 c evoo

Instructions:
For Salad: Trim tops off of the carrot and shave carrots lengthwise into long 3-4″ ribbons with peeler into bowl. Toss in herbs. Slice radishes lengthwise as thin as possible, if you own a mandolin… use it here.

For Dressing: Heat small skillet on medium for 1 minute then add cumin. Cook 1 minute or until slightly darkened and fragrant. Consistently shake pan. In separate bowl, mix vinegar and sugar and whisk in cumin and olive oil. Salt and pepper to taste.

Add dressing to carrots and herbs then top with feta, radishes and lemon zest directly before serving. Yummy!

Th-th-that’s all, folks. I’ve been combing through a ton of local/holistic magazines lately, so don’t be surprised if more of these start popping up. I hope the start to your week has been going well! x’s and o’s

Do-It-Yourself: Almond Milk

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Bon soir, mes amis.

As I’ve mentioned, I started working at a local juice bar, Raw Bobs. We just started doing this thing where we make and sell our own coconut, almond and hemp milk. It’s pretty righteous. We’ve always made our own, it’s just the selling that’s a new thing.

Anyway, via working there I’ve learned how to make almond milk at a fairly inexpensive cost, yet still taste pretty good. Enjoy!

The night before you want to make your milk, get a mason/ball jar and fill it a little over halfway with plain almonds (I use organic), and then fill the jar up with water, allowing the almonds to soak overnight. As a rule of thumb, if you fill the jar with almonds to that level, you should yield enough to fill the whole jar with milk (and then some possibly), regardless of what size jar you are using. Remember though that this stuff has a shelf life of about 4 days, so don’t be wasteful.

After your almonds have soaked overnight, drain and rinse them, then put the cleaned almonds in a blender. Next, add water. I used a quart jar, (filled it a little over halfway with almonds – they expanded like woah!) then added 4 1/2 cups of water to the almonds.

*Now, I used Raw Bobs to my advantage and brought my soaked almonds with me on my shift and did all this after I had clocked out. That way, I had access to a powerful vitamix blender and the milking bag (heh); I’m not sure how this will pan out in other blenders and the like, so maybe start off with a smaller handful of almonds and getting a feel that way.*

Blend your almonds thoroughly, and then in a separate container lay out the milking bag – this is actually called a nut milk bag, and looks like this:

Place the blended mixture in the bag and squeeze all the milk from the concoction into your new container, leaving the pulp behind in the bag. You can use the pulp in porridge or cookies if you’re feeling adventurous, too! More on that at a later date.

After you’ve sufficiently milked your almonds, you can call it a day and drink it as is… or, if you’re like me, I would take an extra, simple step. Put the almond milk back in the blender and add the following:
(For a quart serving)
– 4 teaspoons vanilla extract
– 1 teaspoon cinnamon
It had a mild sweetness to it, and I think nutmeg could also be interesting.

Place in cleaned out quart jar, and behold your milk! Seal tightly. Mine made a little more than the whole jar; next time, I think I want to use less water for a slightly thicker milk. I also may try a legitimate 1 cup almond to 2 cup water ratio that I saw recommended.
I’ll let y’all know how that goes as well. I think I’m going to keep experimenting with this and creating in my opinion, the best homemade almond milk.

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Happy Saturday! Ciao

Quinoa-tastic

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Starting to keep the trend going as far as consistent posting is concerned! I have to jet off to work soon, but thought I would let you in on a little quinoa deliciousness that I chef-ed up yesterday thanks to this bloggess’ recipe. Instead of red quinoa I used tri-colored quinoa, mostly because that was what we already had in our pantry; it came out just as fuego and I will definitely be making this again! It took about 15 minutes and the taste was divine, a nice kick to amp us this awesome little grain. So browse the link and try the recipe out for yourself! Let me know your thoughts 🙂

It has also been brought to my attention that not too many people are familiar with Quinoa, so in case it is alien to you, here’s a few things to know:

  • it is quite high in anti-oxidants
  • aids with anti-inflammatory issues
  • naturally low in fat
  • gluten-free
  • it boasts being a complete protein containing 9 essential amino acids; 1 cup of cooked quinoa contains 8.14 grams protein!
  • Quinoa is a great source of iron and fiber; 1 cup of cooked quinoa provides 15% of the recommended daily intake of iron, and 21% the recommended amount of fiber.
    … and it just tastes so good! Instead of using rice the next time, give quinoa a try instead. Laters, babes.