Cooking Basics

12 Days

Monday, April 9th, 2012

 

12 days until my wedding day! Just 12 days. After a 16-month engagement it’s hard to believe my wedding day is actually almost here.

 

During the last few months, adding new posts on this site has been irregular at best and lately nonexistent. In between clients and my other health coaching commitments, my days have been packed with wedding planning, especially during the last few weeks when we officially hit the homestretch. From start to the almost-finish, I’ve honestly had a blast and I know many brides might not say the same about their own experience. Mainstream media tells us that planning a wedding includes smiles, laughter and love accompanied by anxiety, tears and arguments.

 

When Ryan and I decided to celebrate this milestone in our lives with our friends and relatives, I made a resolution to myself that I was not going to let this major event consume my life. We would keep logistics as simple as possible, keep stress to a minimum and remember everyday what we were actually doing, which was making a commitment in front of our family and friends to spend the rest of our lives together. A wedding should be beautiful and magical, and I’m sure mine will be, but to me, the marriage is more important. Among other things, a wedding is a celebration, a dance party and a happy occasion so it should be fun from the early planning stages through the last dance.

 

This doesn’t mean I never felt stressed or anxious while planning my wedding. I might be a health coach, but I’m still human. I just tried to keep things in check as often as possible and to the best of my ability. I’m naturally an anxious person and I think these 5 things have helped me keep my cool these last 16 months.

 

1. Limiting/Avoiding caffeine and sugar – It doesn’t matter if it’s tea instead of coffee, or sucanat instead of raw white sugar – my body is sensitive to all of it and any food that makes my body perk up unnaturally always makes me more anxious.

 

2. Being realistic about what I can accomplish each day – I set realistic goals every morning of what I want to complete. I love making lists, but what I love even more is crossing items off of my to-do lists!

 

3. Exercise most days of the week – This is a great outlet for me for any stress I’m feeling. A Bikram yoga studio near my house offers a great deal for first-time students and I’ve been able to go to a class 2 or 3 times a week for a very reasonable price. The heat totally clears my head because all I can focus on is my breathing and keeping sweat out of my eyes. My body is exhausted but relaxed after each class. On days that I can’t find time for a 90-minute yoga class, I make sure to get to the gym for a good cardio workout, stretching and occasional weight lifting.

 

4. Following a sensible diet – I’m not spending as much time as usual creating new recipes, but I am making sure that what I am eating is still clean, whole and delicious food.

 

5. Having a good support system – My mom and I have worked together side by side from day 1 of planning. I have also leaned on my sisters, cousin and girlfriends for good ol’ fashioned venting as well as guidance and advice for many things ranging from wedding bands, tuxedos and hairstyles.

 

So what does a soon-to-be bride eat? Usually a big bowl of greens, vegetables and beans topped with a homemade sauce, hummus or avocado. My family fondly nicknames these bowls of wholesome goodness “bachelorette bowls”. Like I said, simple but clean and naturally delicious food.

 

 

Roasted Red Pepper Sauce (compliments of http://www.myrakornfeld.com/)

Ingredients:

2 heads garlic

1/4 cup extra virgin olive oil plus a teaspoon for the garlic

4 roasted red ball peppers or 2 cups roasted peppers from a jar

2 teaspoons red wine vinegar

3/4 teaspoon

salt

black pepper

cayenne

 

Directions:

Preheat the oven to 375  degrees. Peel away the excess paper on the garlic. Cut the top fifth off the heads and place garlic on top of a piece of foil. Drizzle about a teaspoon of oil and a pinch of salt over the exposed area. Cover with foil and bake for about 40 minutes, until softened. Let cool a few minutes. Squeeze the garlic into a blender jar.

Add the peppers to the garlic along with 1/4 cup of the olive oil, vinegar, salt, pepper, and a pinch cayenne.

Blend until smooth. Taste and adjust salt if necessary.

Place in a small pot and heat just until warm.

Delicious on top of greens and other steamed veggies.

 


 

Mini Banana Muffins (sugar free)

Ingredients:

2 cups almond flour

3 very ripe bananas

2 eggs

¼ teaspoon nutmeg

1 tablespoon cinnamon

1 tablespoon vanilla extract

1 teaspoon baking soda

 

Directions:

Preheat oven to 350 degrees

Grease mini muffin pan

Combine all ingredients and use electric mixer to blend thoroughly

Use large spoon to fill each muffin space ¾ of the way full

Bake for 30 minutes until tops are brown and firm

Cool before removing

 

Simple steamed veggies

 

Fresh vegetable juice

 

Life will be back to normal in May. Until then, wishing you all a wonderful start to Spring! Thanks for your patience and love.

Posted in Baking, Caffeine, Cooking Basics, Health Coaching, Self Care, Spring, Stress, Sugar, Yoga | No Comments »

Flax Seed and Flax Oil

Tuesday, February 14th, 2012

 

Most, if not all health food stores that I’ve been to over the years have a refrigerated section for specific supplements whose temperature needs to be regulated. This usually includes probiotics, fish oil and flax oil. Flax seed and flax oil haven’t received the same hype from media and social networking sites as other foods like chia seeds and goji berries, but I think flax is just as, if not more, deserving.

 

Flax seed is probably most popular for its promotion of healthy digestion, bowel function and regularity. It’s like the modern-day prune but without the added sugar from dried fruit. Plus it has way more health benefits. Ok, Penina. Like what?

 

Lignans are phytoestrogens (plant-based estrogens) and are important for maintaining healthy bones, normal heart function and hormonal balance. Flax seed happens to be an excellent source of lignans. Some even say it’s the best. Research suggests that lignans also reduce the risk of hormone-sensitive cancers like breast and colon cancer.



To maximize your lignan intake and the other health benefits of eating flax seed, I strongly recommend grinding the seeds instead of eating them whole. The outer layer is very difficult to digest and can pass right through the digestive system pretty much completely intact unless it’s chewed really really well. We store a small Pyrex container of ground flax seed in our freezer for easy access during meals. It has a relatively neutral but slightly nutty flavor so sprinkling a tablespoon or so on top of your meal is an easy way to boost your fiber and lignan intake. We use a small coffee grinder to get the job done.

 

Next benefit: flax seed and flax oil are great sources of alpha linolenic acid (ALA), also known omega-3 fatty acids. Other vegan sources of omega-3’s include chia seeds, hemp seeds, pumpkin seeds, soybeans and walnuts, but flax oil has the most.

 

Flax oil is a great addition to homemade salad dressings and smoothies. I don’t recommend using it for cooking or in anything involving heat because heat destroys the omega-3’s.

 

Want to learn more about how flax seed and flax oil can help you reach your health goals? Lets chat. Click here to get started.

Posted in Cooking Basics, Digestion, Health Coaching, Self Care | No Comments »

Juicing

Wednesday, September 7th, 2011

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Juicing and I have had an on-again-off-again relationship for about 5 years.


I bought my first juicer before juicing went mainstream – well may be it’s still not as mainstream as say, the gluten-free industry is today, but I think it’s safe to say that the juicing industry is definitely gaining traction. Now, I’m not saying this to brag at all. My health coach that I worked with after my diagnosis had mentioned the benefits to me one day (which I will get to shortly) during a session so I bought a relatively cheap juicer and gave it a try. I found the clean up exhausting and annoying so juicing didn’t exactly become a daily activity.


A few years later I moved to Asheville. Two local grocery stores had juice bars. Prices were reasonable and the options were endless. Stop in to pick up juice after the gym, on the way to work, or sip it while grocery shopping? Yes. Please. No clean up involved. Now that I could do. And I did. Happily. About three times a week. I felt good.


Since moving to Cincinnati, I admit that juicing and I called it quits again. The juice bar at Whole Foods is hardly impressive. I didn’t want to juice at home so I started drinking green smoothies every day to compensate. It felt good, but it’s been 7 months and there is something about fresh vegetable juice that I can’t find in a green smoothie.


It was time to make a change. I need to juice. I know I do.


Now I have a juicer that I enjoy. It doesn’t take up a lot of counter space, is super easy to clean and the price is reasonable. If you’re interested – I’m talking about the Breville Compact Juicer for about $100. In the interest of transparency – I’m not getting any rewards for mentioning this juicer to you all – I just like it. It works for me. That’s all.


So juicing and I are back on again. I hope for the long haul because it sure does make me feel pretty great.


Freshly made vegetable juice, not the prepackaged stuff, is the easiest way for your body to absorb the highest quality nutrients. It’s a straight shot of vitamins, minerals, enzymes, protein and oxygen. I drink it on an empty stomach and then follow it up with a meal about 30 minutes later. It gives my digestive system a little break, which it needs sometimes. Now it can focus on other things like cell repair and recovery.


I like to use cucumbers or celery as a base and go from there. I always add dark leafy greens and the rest depends on what I have and what is in season. I usually throw in a small apple or pear as well, but the majority of the juice comes from vegetables.


I find that clean-up is easiest if I do it immediately, before the leftover pulp dries. All I have to do is run each part under warm water to rinse everything off and put it aside to dry. The whole process from start to finish takes less than 10 minutes. Not too bad at all, I think. And my body feels so grateful!


Do you juice? What are your favorite juicing recipes?

Posted in Asheville, Cincinnati, Cooking Basics, Digestion, Health Coaching, Kitchen Gadgets, Self Care, Ulcerative Colitis | No Comments »

Homemade Bone Broth

Wednesday, August 17th, 2011

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Ulcerative Colitis comes with a lot baggage. Some things matter more when I’m flaring and others are just an everyday reality. One of my greatest concerns that I always have to take into consideration when deciding what to eat is how easily my body can breakdown, digest and absorb said food. My other big concern – nutrient-density of said food.

 

Nutrient-dense foods are just as important for the average person, whether or not you have a diagnosed digestive disease. Our bodies need the right tools to replenish and repair the cells and keep all systems running smoothly. Those tools are the nutrients that we feed it. My body will make sure I know it’s not getting what it needs pretty darn fast. Yours will too, if you listen.

 

Homemade bone broth is an excellent way for my body (and yours) to get a lot of nutrients without having to work too hard to absorb them.

 

Broths made from bones have been made and used by most of the traditional societies around the globe for centuries. And for good reason – it’s inexpensive, super easy to make and loaded with nutrients.

 

A little raw apple cider draws out nutrients and minerals including calcium, magnesium phosphorus, silicon and sulphur from the bones into the water. These nutrients are in a form that is very easy for the body to assimilate. It’s no wonder that broth is known for healing colds, sore throats and other health ailments! Broth also contains broken down material from cartilage and tendons – chondroitin sulphates and glucosamine – essential ingredients found in the expensive supplements for arthritis and joint pain.

 

Homemade bone broth is a great source of gelatin. Research suggests that gelatin is not only great for our joints, but it also supports the growth of our hair and nails.

 

I like to use it as a base for soups, sauces and a flavorful cooking medium for vegetables.

 

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So why is the homemade version preferred to the store bought stuff? Well for one thing, if you’re using bones and meat from a healthy animal that was fed well and wasn’t given antibiotics then you’re quality of broth is going to be off-the-charts awesome. Also, store bought broths can be watered down, minimizing your nutrient intake. They may also be highly processed and your wallet will definitely notice the difference in cost. I definitely use low-sodium organic store-bought broths from time to time, but I prefer homemade when possible.

 

For more information about homemade bone broth I highly recommend Sally Fallon’s Broth is Beautiful.

 

Ingredients:

1 pound high-quality beef soup bones

1 large potato, diced

1 large onion, diced

2 large carrots, diced

3 celery stalks, diced

2 tablespoons raw apple cider

1 teaspoon oregano

1 teaspoon thyme

4 cloves garlic, chopped

6 cups water

 

Directions:

Add all ingredients to slow cooker

Cook on low heat until meat falls off of bones and simmers – about 9 hours

Remove meat and bones

Strain well

Cool

Freeze or place in refrigerator (Make sure broth is completely cooled before placing in ice trays. I put mine in a big glass Pyrex overnight before freezing.)

Freezing some of your batch in ice cube trays makes it easy to use small amounts without defrosting everything at once

* No need to discard all of the veggies – you can either leave them in the broth or eat them separately. I like to put them on a bed of cooked greens with some hummus. Delicious!

 

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Posted in Cooking Basics, Digestion, Eating Local, Frugal Living, Meat, Organic, Quick & Easy, Recipes, Soup, Ulcerative Colitis | No Comments »

Back to the Basics: Breakfast

Wednesday, June 29th, 2011

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Eating breakfast is without question, a key part of a healthy and well-balanced life. And yet, so many of us either skip it altogether or fill our bellies with artificial ingredients, sugary cereals and muffins made with refined grains.


To learn more about why cereal, including the ones that appear to be the healthiest of the healthiest, might not be the best option for you, check out this post I wrote awhile back.


Breakfast means breaking the fast. We need a wholesome meal to start the day on a good note, filled with energy and clear thinking. The sugar and the super-sized dose of caffeine might give you a burst of energy but it’s only short-lived, and before you know it, you’re either falling asleep at your desk or going back for more. That doesn’t sound like a long-term solution to me.


This is my new breakfast of choice these days. It’s easy to make and keeps me full and energized for hours.


Ingredients:

1/3 cup steel cut oats

1 banana or fruit of choice

1-2 tablespoons real peanut butter, cashew butter or nut butter of choice

a couple shakes of cinnamon


Directions:

Soak grains over night. Drain water and rinse.

Bring 2/3 cup of water to a boil.

Add steel cut oats. Reduce flame to simmer and put lid on pot.

Cook until grains are soft and water has been absorbed – depending on the kind of oats this can be between 10 and 20 minutes.

Pour steel cut oats into bowl. Add nut butter and cinnamon and mix well. Add sliced banana or fruit of choice on top.


What is your favorite breakfast? How does it make you feel?

Posted in Breakfast, Cooking Basics, Quick & Easy, Recipes, Rice, Vegetarian / Vegan | No Comments »

Back to the Basics: Beans

Thursday, June 23rd, 2011

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Despite the fact that beans are a great source of plant-based protein and fiber, I think we can all agree that these guys don’t exactly have the best reputation. We all know the songs…”Beans, beans, they’re good for the heart…” or “Beans, beans, the musical fruit…” – but indigestion and gas don’t have to be the unavoidable side effects of eating beans. Since beans seem to be a little misunderstood I thought I’d drop a little knowledge this morning and hopefully clear up some of the myths and confusion.

 

Lets start with a few health benefits. Beans are high in fiber and protein. They don’t have any cholesterol. Beans don’t have a big effect on our blood sugar levels and they don’t contain a lot of fat. They are a great source for preventing heart disease and cancer. The varieties are plentiful so there are endless options to choose from so you should never feel bored.

 

So why the musical encore after you eat beans? There are three factors that affect the digestibility of beans – their chemistry, preparation and freshness. Beans contain complex sugars, which our digestive system can not digest. So when we eat them, these undigested sugars pass through our digestive tract and when they reach the lower intestinal area they are fermented and broken down, which produces large amounts of hydrogen, carbon dioxide and methane – the components of flatulence or what some may refer to as “farts”. Yes, I just said farts in my blog. Lets move on.

 

Soaking whole beans before cooking them can significantly reduce or eliminate the musical side effects. Not only does soaking beans significantly reduce their cooking time, but it also significantly enhances their digestibility. Adding kombu (seaweed) to the beans while they cook also helps break down the complex sugars. Seaweed helps with digestion and provides lots of nutrients and antioxidants. Win – win.

 

To get your beans from the grocery store to your plate, lets start at the beginning.

 

1. Your beans will expand when you soak them so if you need 2 cups of beans, start with soaking 1 cup of dried beans. Pour your beans into a container and cover with 4 inches of water. Soak beans for a minimum of 8 hours. For my super sensitive digestive system, I like to soak beans for 24 hours. Change the soaking water at least twice. You’ll see some foam start to collect – that’s a good thing. The sugars are breaking down. This is what it looks like.

 

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2. Rinse beans with fresh water and remove any stones or loose skins. Discard the soaking water.

 

3. Place the beans in a large pot and add enough water to cover the beans by 3 or 4 inches.

 

4. Bring to a full boil and skim off any foam that has collected.

 

5. Add kombu, bay leaves or garlic cloves for flavor and digestibility.

 

6. Cover pot and lower the temperature to simmer. Cook beans 20-90 minutes until beans are soft in the middle and easy to squeeze. Beans should be soft, but not falling apart.

 

Here are a few other tips to increase digestibility.

1. Chew thoroughly before swallowing.

2. Smaller beans are easier to digest than larger beans (and also require less soaking and cooking time). Adzuki, lentils and mung beans are good small beans to start with.

3. Adding fennel or cumin near the end of cooking can also help prevent gas.

4. Adding apple cider or white wine vinegar towards the end of cooking helps soften the beans and increase digestibility.

 

Store your dry beans in a cool, dark place. Beans that are more than a year old will be less nutrient-dense and harder to digest.

 

So now you have all the tools you need to whip up some beans any time without the uncomfortable musical side effects. Beans are inexpensive, nutrient dense and a far better option than antibiotic-filled meat so I hope that you give ‘em a shot.

 

Here are a few of my favorite bean recipes.

Dahl

Black Bean Burgers

Moroccan Lentil Salad

Posted in Cooking Basics, Digestion, Nutrients, Organic, Vegetarian / Vegan | 1 Comment »

Back to the Basics: Steaming

Friday, May 21st, 2010

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As a product of the NY public school system I think it’s fair to say that I turned out pretty well. I learned a lot in my pre-college days, then went on to college, graduated and became a responsible, tax-paying citizen. When I think back to my college years and what I ate, I can’t remember cooking a single meal. Sure I could make omelets, pour cereal and milk, boil pasta, and microwave frozen meals, but cooking, like really cooking… not so much (and I don’t even mean Julia Child style). I don’t think it ever occurred to me to even try. Why would I? I had the dining hall, Lean-Cuisine, Subway, Panera and Taco Bell to do the work for me.

 

It’s no wonder I got sick and was eventually diagnosed with Ulcerative Colitis. My body just couldn’t keep up. It was time to get back to the basics! As I quickly learned, clean healthy whole food can be prepared in just a handful of minutes.

 

Steaming is one of my favorite ways to prepare vegetables. You only use one pot so clean up is really easy and the veggies cook in a matter of minutes. All you need is water so you really can’t beat the price for your ingredients.

 

When done correctly, steaming is a great way to retain the flavor and nutrients in your food. To maximize their nutritional value, vegetables should be cooked al denté – tender on the outside and crisp on the inside. So often, my clients overcook their vegetables without realizing that this greatly diminishes their nutrient density.

 

To steam vegetables, begin by adding about 2 inches of water to the bottom of your pot. This will prevent the pot from burning. Allow the water to boil before adding the vegetables to the steamer basket so the heat will be consistent throughout the cooking time. After you add your vegetables, turn the heat to a medium temperature and cover with a lid. I like to steam multiple vegetables at once in a very large pot in order to maximize efficiency. Place the denser vegetables on the bottom because they will need more heat in order to cook. The lightest vegetables, like dark leafy greens should be on top.

 

Be sure to save the water at the bottom of the pot! The water can be used as a base for soups and sauces. You can also drink it straight hot or cold.


Posted in Cooking Basics, Quick & Easy, Uncategorized | 2 Comments »