SiciLean™

From the Inside Out: Eating to Improve Your Skin (Recipe: Kale Salad with Sunflower Seeds)

   This is an article that I wrote for my friend, Angela's blog, "Be in Gratitude." Angela has a wonderful line of natural skin care products and so I decided to write a post about eating to support healthy skin. Here's the article: 

    Like most women, I've gotten a lot of advice, over the years, about skin care. This advice came from my mom, my dermatologist, my girlfriends, the salesperson at the health food store, even infomercials (I'm not too proud to admit it!) and almost all of it focused on what to put onto my skin. Rarely did anyone address the fact that what we put into our bodies affects our skin as much as what we put on it. 

    I recently attended a lecture by dermatologist, Dr. Howard Murad, one of the world's leading skin - and health - care authorities. He is associate clinical professor of medicine at U.C.L.A., a physician who specializes in both inclusive health and dermatology, and the founder of Murad Skincare Inc. He spoke, primarily, about the concept of "cellular water," a comprehensives approach to understanding health and aging.

As Dr. Murad explains it, the science of cellular water looks at "the ability of cell membranes to hold water within a cell as the fundamental marker of youthful good health." Because skin can only be beautiful if it's healthy at the cellular level, Dr. Murad strongly recommends a diet that optimizes cell health. "We must create a nutrient rich environment within the body so that all of the building blocks that the body needs to create strong cells are readily available." (Murad)

So which foods nourish the cells and create this kind of nutrient rich environment, which contributes to healthy skin? Four vitamins, in particular, will really help you get your glow on:

1. Vitamin A is extremely important for the skin because it helps to rebuild tissues. Think dark, leafy greens (especially kale and romaine lettuce), carrots, squash, cantaloupe and sweet potatoes. 

2. Vitamin E helps to fight free radicals in the body, which helps address and prevent age spots, wrinkles and stretch marks. Foods rich in Vitamin E are olives (and olive oil), nuts and seeds, wheat germ and dark leafy greens.

3. Vitamin C stimulates the production of collagen, which helps to maintain firmness and elasticity. To ensure that you're getting enough Vitamin C, eat lots of citrus fruit, broccoli, cauliflower, tomato and cucumber.

4. B Vitamins boost circulation and give the skin a healthy glow. Making sure that your skin is receives enough oxygen also helps with breakouts and acne. Be sure to consume adequate amounts of eggs, nuts/seeds, raisins, broccoli, tomatoes and carrots

    Of course, staying well-hydrated and using gentle, natural products - like Alegna Soap Products - contribute to healthy skin, as well. Always remember that healthy skin comes from feeding our skin well, both on the outside AND on the inside.

    This Kale and Sunflower Seed Salad is vitamin rich and very refreshing. At the change of seasons, when skin can become stressed, eating salads like this will give your complexion the boost that it needs.

Enjoy! I'd love for you to share your favorite tips for getting your glow on in the comments below. 

Kale and Sunflower Seed Salad

8 ounces kale leaves, torn into small pieces
1avocado, diced
2 cloves garlic, minced
1/2 lemon, juiced
2 Tbsp. extra virgin olive oil
Splash of balsamic vinegar
2 heaping Tbsp. sunflower seeds
Salt and pepper, to taste

In a large bowl, combine the kale, avocado, garlic, olive oil, lemon juice and balsamic vinegar. Massage together until the avocado is creamy and the kale leaves are slightly wilted. Let the salad sit for about 30 minutes; this allows the dressing to tenderize the kale even more. when ready to eat, add sunflower seeds and toss, then add salt and pepper, to taste. 

Serves 2, as a main course or 4, as a side salad.

Natural Remedies for Seasonal Allergies (Recipe: Wilted Spinach Salad with Grilled Chicken)

    'Tis the season. Allergy season, that is. Lately, my house has been a symphony of coughs, sneezes and sniffles.  My first line of defense for any ailment is always diet, supplements and other natural remedies (I tend to use medication - both prescription and over-the-counter medications - as a last resort), so I've busted out my favorite holistic remedies this week, in order to give everyone in my house some relief. If you (or those you love) suffer from seasonal allergies, give these a try:

1. Eat immune boosting foods. Allergies are an immune response. Essentially, an allergic response is triggered when a harmless substance (the allergen) causes the immune system to overreact, as if that substance were harmful. Often, the body responds by creating histamine, causing inflammation in the soft tissues throughout the body (such as nasal passages, eyes, throat, etc.). Foods that boost immunity - particularly, onions and garlic - help prevent this overreaction by the immune system and control the amount of histamines produced. (Source)

2. Eat foods rich in vitamins C and E. These immune-enhancing vitamins also control the symptoms of seasonal allergies: the runny nose, itchy and watery eyes, scratchy throat. Some foods that contain high amounts of these vitamins are peppers (especially red peppers), carrots and spinach (you see where I'm going with this...spinach salad!)

3. Eat foods that are anti-inflammatory. An anti-inflammatory diet benefits us in a number of ways, but those who suffer from seasonal allergies will really benefit from less inflammation in the system. Less inflammation means less reaction /symptoms.

4. Supplement with herbs like echinacea, ginger and licorice. When suffering from allergies and other infections, herbs like echinacea, ginger and licorice (NO, not the candy!) help boost T-cells, the little soldiers of our immune system. They help to fight viruses and infections (like ear infections, sinus infections, etc.), which could result from the mucus and congestion associated with colds and allergies. You can find these herbal supplements at your local pharmacy or health food store. Speak to an expert to make sure that they are appropriate for you, and what dosage is best. (Source)

5. Stay hydrated. Drink lots of water and keep nasal passages moist by using steam, a neti pot, saline spray, etc. sounds to simple to work, but it really does help relieve the symptoms associated with allergies. These things help flush toxins out and reduce discomfort.

This  Wilted Spinach Salad has quickly become my new favorite salad. The spinach is wilted ever so slightly and tossed with grape tomatoes, lots of extra virgin olive oil and toasted garlic (what Sicilian girl WOULDN'T love it!). I like to add some grilled chicken to it, which makes it more of a meal...an immune boosting, vitamin rich, anti-inflammatory one. Will this alone make your allergy symptoms, magically, disappear? Maybe not, but eating this way gives your body the resources it needs to manage allergens, germs and inflammation more efficiently and effectively, so that you can enjoy this beautiful season.

Happy Spring!

Wilted Spinach Salad with Grilled Chicken

For Grilled Chicken:

4 thinly sliced chicken cutlets
Juice of 1 lemon
2 Tbsp. extra virgin olive oil
Salt and pepper, to taste

For Wilted Spinach Salad:

3 Tbsp. extra virgin olive oil
4 cloves of garlic, sliced
1 bag (approx. 9 ounces) of baby spinach
1/2 box (approx. 1/2 pint) grape tomatoes, sliced in half
Splash of balsamic vinegar
Salt and pepper, to taste

In a medium bowl, whisk together olive oil and lemon juice. Sprinkle chicken cutlets with salt and pepper and lay in a baking pan. Pour the lemon dressing over the chicken and allow to marinate for approximately 30 minutes.

Heat grill pan over high heat. Grill chicken cutlets, approximately 3 minutes per side (depending on how thick the cutlets are). When done, remove from grill and set aside.

In a medium stockpot, heat the olive oil until hot, but not smoking. Add garlic slices and simmer until they just begin to turn brown. Remove from heat and immediately add the spinach to the pot. Toss until the spinach is slightly wilted and nicely coated with the olive oil. Add grape tomatoes, balsamic vinegar, salt and pepper.

Divide the spinach salad among four plates and top each one with one sliced chicken cutlet.

Serves 4.

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Fish with Rosemary and Kalamata Olives: The Good News About Fat

    For years, fat has gotten a really bad rap. Millions of people have cut out of their diet things like nuts, olives, oils, even avocados, in an effort to lose weight and improve their health. Unfortunately, it hasn't quite worked out. Most have replaced fat with things like sugar, salt and carbs, and this has proven to be quite dangerous. Statistics show that low fat diets haven't made Americans thinner or healthier. Quite the contrary.

    Sicilians, on the other hand, have known for centuries that fat is NOT the enemy. In fact, recent research studies have confirmed the fact that Mediterranean diets rich in healthy fats (like the SiciLean program) reduce the risk of heart disease and stroke (NY Times, Feb. 26, 2013). Fat plays an essential role in the human body and it is an important part of a healthy diet. But we must educate ourselves about which fats are healthy and why they are beneficial. So, here's some good news about fat:

*Fat Supports Cellular Health: Fat cells assist in the passage of vitamins, minerals and other nutrients into and out of the cells. They also control how proteins, immune cells and hormones bind to cells. Without an adequate supply of healthy fat, your cells will not be able to absorb and use enough nutrients from the food that you eat. Fat also supports healthy cell turnover (and one lovely little benefit of this is improved skin tone).

*Fat Assists the Body in Balancing Hormones: Our cells use fat and cholesterol to create hormones such as estrogen, testosterone and cortisol. When fat consumption is greatly reduced, hormone production slows down and this can create hormonal imbalances. As we age, hormone production tends to slow down, naturally, so incorporating healthy fats into the diet becomes even more important.

*Monounsaturated and Polyunsaturated fats (such as alpha-lineolic acid, omega-3 and omega-6) are essential and getting the right amounts of them can prevent inflammation. Because our bodies can not manufacture these fatty acids, it is important to get them from our diet. Keep in mind that most people have an abundance of Omega-6 and need to balance the ratio of Omega-3 to Omega-6 by adding more Omega-3 to their diet. This is extremely important because, when the body has too much Omega-6 and not enough Omega-3, the result is inflammation...and we all know the dangers of inflammation in the body.

*Fat Controls Blook Glucose: Healthy fats, like olive oil and nuts (Sicilian staples!) help to control insulin levels and blood glucose levels. Without the spikes in blood sugar, we feel satisfied longer (we're less hungry) and our insulin levels remain stable (which helps to keep our entire system balanced).

*Fat is a Flavor Carrier: Let's face it - we all want maximum enjoyment and satisfaction from our food. A little bit of healthy fat, not only gives flavor to our food, but it also helps to blend the flavors together (such as those in herbs and spices). That means that you'll be more satisfied with your food and, probably, consume smaller portions.

So, here's the lowdown: 

Limit consumption of Saturated and Trans fats (those from high fat cuts of meat, chicken with the skin, whole fat dairy products, lard/shortening/margarine, fried foods, and processed foods). Instead, opt for Monounsaturated and Polyunsaturated oils (we call these the "healthy" oils), which include olive oil, walnut oil, grapeseed oil, flaxseed oil and coconut oil. Other healthy fats come from nuts (and nut butters), seeds, olives, avocadoes, and fatty fish (such as salmon).

You can start by preparing this dish: Fish with Rosemary and Kalamata Olives. Lots of healthy fats, lots of nutrients and lots of flavor.

What are your favorite ways to incorporate healthy fats into the diet? Share your ideas in the Comments below!

Fish with Rosemary and Kalamata Olives

4  skinless white fish fillets - about 5-6 ouces each (I used flounder. You can also use tilapia, red snapper or sea bass)

salt

freshly ground black pepper

2 Tbsp. extra virgin olive oil

1 clove of garlic, minced

1/4 cup dry white wine

2 Tbsp. Kalamata olives, sliced

2 tsp. fresh rosemary leaves, chopped

1 lemon, cut into quarters

Season the fish on both sides with salt and pepper and set aside. Heat olive oil in a medium skillet over medium high heat. Place fish in the skillet and cook for 2-3 minutes per side. When fish is cooked through and lightly browned, remove and set aside.

Add the garlic to the pan and cook just until it begins to brown. Add the wine, olives and rosemary to the pan and cook until the wine reduces, about 1 minute. Plate the fish and divide the sauce evenly over top. Squeeze a wedge of lemon over each portion and garnish with sprigs of rosemary, if desired.

Serves 4.

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Sauteed Fennel and Olives: Women's Work in the Kitchen

    The image of a woman working in the kitchen seems to be one that many American women find offensive and demeaning. Some women who don't cook seem quite proud of that fact. They wear it like a badge of honor. Recently, at my daughter's school, I overheard one mother say to another, "I don't cook!" with such outrage and disgust, you would have thought she was defending herself against some terrible accusation: "I don't steal!" "I don't cheat on my husband!" "I don't leave the tags on clothing, wear it and then return it!"

    I understand completely the idea that women don't want to be limited by a gender role that forces them to cook and clean, to the exclusion of pursuing their other interests and passions. But to shun the kitchen and regard it as a place that's "beneath" us is foolish and backward thinking. And from a health perspective, it's downright dangerous.

    This week, I had the opportunity to listen to a lecture given by Dr. Mark Hyman, physician and author of several books, including the recent best seller, The Blood Sugar Solution. Dr. Hyman considers the average American's lack of cooking skills to be a major health problem, one that contributes to, not only, the obesity epidemic, but a host of chronic and degenerative diseases. He goes on to say that "As Americans, we've become disenfranchised from our own kitchens. The food industry has hijacked the American kitchen." Here's how:

    The food industry and agri-business has, for years, promoted the idea that THEY should assume responsibility for our nourishment; they will decide what our bodies need and then go on to manufacture all of the "right" foods, enriched with all of the "right" nutrients. They have convinced us that they are making our lives much easier, leaving us to focus on more "important" things. They'll do all of the work, they tell us, so that we can, simply, open up the package and enjoy our meal:

    There are several problems with this. First, there is nothing "right" or real about the foods that they produce. They are over-processed, chemical laden, nutrient lacking, sugar and sodium filled substances that do far more harm than good. They may even be labelled "light," or "organic." They're still processed and harmful. The other, perhaps, bigger problem is that Americans have become convinced that their own nourishment is not "important" or worthy of their time and energy. They've handed the wheel over to the food industry (whose interest is profit-making, NOT our health and well-being!) and are now driving down a very dangerous road.

    The bottom line is, the ONLY way to truly know what you are putting into your body is by preparing the food yourself. Eating fast food, restaurant food, or processed food on a regular basis is a habit that seriously compromises our health because we remain unaware of the chemicals, genetically modified ingredients, hormones, oils, salt and sugar that we are consuming.

    Furthermore, when we prepare our food, we should make every effort to eat foods that are in their natural state, or as close to it, as possible. Choose fresh, whole foods and keep preparations very simple. This maintains the nutrient value of the food and, also, the flavor. As I've said many times, when you cook with fresh, quality ingredients, you don't need to do much to make them taste great. Remember the SiciLean rule of thumb: (1) quality ingredients, (2) simple preparations, and (3) bold flavor.

    This week's recipe, Sautéed Fennel with Olives, is a perfect example of this. Fresh fennel is so flavorful (especially now, while it's still in season) that all I did was sauté it lightly and pair it with the bright, bold flavor of the olives. It was delish! And quick. And easy to prepare.

    So, while the image of the a woman working in the kitchen might not appeal to some people, I find it a beautiful one: she's smart and healthy and taking excellent care of herself and her family. I am proud to be one of those women and I hope you are, too.

Sautéed Fennel with Olives

2 Tbsp, extra virgin olive oil
1clove garlic, minced
Pinch red pepper flakes
1bulb of fennel, fronds removed and chopped into 1-inch pieces
1/3 cup pitted green olives
Salt, to taste
2 Tbsp. fresh parsley, chopped

In a medium saucepan, over medium heat, heat olive oil until hot, but not smoking. Add minced garlic and red pepper flakes and heat until garlic just begins to brown. Add fennel and olives and sauté for approx. 5 minutes or until the fennel is tender and can be pierced with a fork. Add salt and fresh parsley.

Serves 2.

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Meatless Monday: Barley and Vegetable Stuffed Peppers

    After my week in London (and all of the indulgences that went with it), I knew I needed to get back to my healthy habits, and fast. I know myself well enough to know that, the more time I spend out of my healthy routine, the harder it is to get back to it. That's the little bit of advice I'll send out to you this week:

    Sometimes life takes us away from our healthy habits. For whatever reason - vacation, houseguests, an unusually busy time at work, a family drama, even a hurricane - we may stop cooking, eating well, exercising, meditating, etc. We stop doing the things that keep our motors running well. That's ok.

    We can feel free to enjoy the break every once in a while. Have that scone at High Tea and, by all means, load that sucker up with clotted cream and jam (just a hypothetical situation ;). Savor every bite because indugences are meant to be just that - indulgent. But do not get stuck in that place. I'll say that again (because it's so hard, but so important)...do NOT get stuck in that place.

    As quickly as you can, fall right back into your healthy routine. That means, hit the supermarket and stock up with healthy foods, clean out the pantry, drink more water, start cooking again, go to yoga. Do whatever you can to "right" yourself.

     Last week, Meatless Monday provided the perfect opportunity for me to do that. After eating way too much red meat, sweets and fried foods, a home-cooked meal, based around fresh veggies and whole grains was just the thing to bring me back to center. So, I came up with these Barley and Vegetable Stuffed Peppers.

    I happen to love veggies that can be stuffed: peppers, zucchini, onions, tomatoes. They provide a pretty (and healthy) little container for meat, grains and other veggies, and I like experimenting with different flavor combinations. For this meatless version, I combined several of my favorite veggies with the more filling and substantial barley. I love the nutty flavor of barley and it happens to be a fantastic source of fiber, which makes it very satisfying. It's also rich in minerals, such as selenium, copper, phosphorus and manganese. A big salad and some roasted asparagus made this a perfect Welcome Home/Meatless Monday meal.

It's good to be back.

Barley and Vegetable Stuffed Peppers

2/3 cup quick cooking barley (or you can use regular barley that's been soaked in 1 1/3 c. water for approx. 6 hours)

1 c. sliced button mushrooms

1 c. water

3 large sweet peppers (red, yellow or orange)

1 egg, lightly beaten

1 c. grape tomatoes, quartered

1 small zucchini, shredded (makes approx. 1 cup)

1/3 c. seasoned breadcrumbs

2 Tbsp. grated parmeggiano reggiano

1/2 c. diced onion

2 cloves garlic, minced

2 Tbsp. fresh basil, sliced into ribbons

1/4 tsp. dried rosemary

several dashes of worcestershire sauce

freshly ground black pepper (about 8-10 grinds)

 

Preheat oven to 350 degrees.

Cut peppers in half, lengthwise, and remove seeds and membranes. Set aside.

In a medium bowl, combine egg, tomato, zucchini, breadcrumbs, grated cheese, onion, garlic, basil, rosemary, pepper and worcestershire sauce. Set aside.

In a medium saucepan, combine the barley, mushrooms and water. Simmer (covered) over medium heat for 15 minutes or until barley is tender. Drain and add to the veggie mixture.

Combine well, then spoon the mixture into the pepper halves. Place pepper halves into a large, ungreased roasting pan and cover with foil.

Bake for 30 minutes. Uncover and bake for an additional 20-30 minutes or until the peppers can be easily pierced with a knife.

Serves 3-4.

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London, England (Part I)

Hello, healthy friends,

My family and I just returned from a week in London, England and, as always, I have some foodie adventures to share. My husband and I had been to London years ago and couldn't believe how much the city has changed. Last time we visited, I remember lots of pub food - fish and chips, pot pies, lots of roasted meats with mashed potatoes. This time around, we ate everything from sushi to Turkish food (including a bit of the traditional "pub grub," for good measure). The food, like the city itself, represents a diverse mix of cultures. Here are a few trip (and meal) highlights:

 

We visited the Tower of London, the fortress built by William the Conqueror in the 1070's which, later became a royal home, then a prison and execution site. After checking out the Crown Jewels, we took a walking tour guided by a Beefeater (a Yeoman Warder) who told stories, secrets and bloodthirsty tales of the Tower. Needless to say, the kids loved every minute of it!

 

Last week was unseasonably cold (the temperature was in the 30's all week!), so the Changing of the Guard ceremony was tough. We got there early to get a spot right at the fence of Buckingham Palace. Good news: we were directly in front of the palace and had a bird's eye view. Bad news: we spent over two hours standing - toes frozen and teeth chattering - waiting for the ceremony to begin. When the ceremony (which lasts about 30 minutes, and includes a little music and a lot of marching) was over, my kids said, "That was it??" While I think of the Changing of the Guard at Buckingham Palace as a must-see tourist attraction, they didn't find it quite as charming as I did :(

 

Good thing that we followed it up with a proper English Tea at The Wolseley Tearoom. Now, THIS they found charming. We each selected our tea from a menu of about a dozen different varieties.

 

 

 

 

 

 

 

 

 

The waitress brought each of us our own little teapot along with a three-tiered serving stand full of scones, finger sandwiches and assorted pastries.

 

I came home, inspired to try some of their combinations:

 

Egg salad and watercress
Chicken and tarragon
Smoked salmon, cucumber and cream cheese
Ham (sliced paper thin) and sundried tomatoes

 

Salads, pannini, frittatas...my wheels are turning. As I work my ideas out, I'll be sure to share my recipe creations with you. I'll also share with you (in another post) some of the gourmet markets we visited during our stay in London. So much food, so little time...

 

 As nice as it is to be away, it's always great to get back home, back into my kitchen, and back to the blog.

Have a great week,

Karen

 

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Meatless Monday: Kale and Cannellini Bean Stew

    A while back, I made the decision to decrease my consumption of meat and animal products. Not to cut them out completely, but simply to incorporate more meatless meals into my family's diet (you can read that post here). I found out about an initiative called Meatless Monday and took on the challenge of cutting out meat entirely for just that one day each week. It hasn't been nearly as difficult as I expected.

    What I love about Meatless Monday is that it doesn't force people to go to an extreme. All too often, we try to become healthier by taking on a diet/exercise regimen that is so extreme and burdensome that it dooms us to failure. When we aren't successful, shame and guilt set in and we give up on ourselves entirely. Often, we end up in a worse place, physically and emotionally, than where we started. 

    Long term health is a process, a journey. It's finding what works best for our unique and individual body and implementing small changes, consistently, and over time. There's no quick fix. It also requires that each of us find pleasure in the journey (if we don't, what are the chances that we will continue?).

    I know that I'm not cut out to be a vegan. My energy level really lags when I cut out animal protein entirely. It also just doesn't fit in with my lifestyle. I'm realistic with myself about this. I do, however, understand the health benefits of eating less meat/animal products and I appreciate the value of going meatless one day a week. Meatless Monday is one small change that I've implemented and enjoyed. I feel good doing it and it's helped me to discover many new meatless recipes. So, the checklist again:

• Small change
• Consistency
• Done over a period of time
• Provides pleasure/enjoyment

    Here's the newest addition to my Meatless Monday repetoire: Kale and Cannellini Bean Stew (you can find some of my other Meatless Monday faves here). If you're on board with Meatless Monday, please don't forget to update me on how you're doing in the Comments below. Enjoy and Happy Monday!

Kale and Cannellini Bean Stew

 2Tbsp, extra virgin olive oil

1 onion, diced

3 cloves garlic, minced

3 carrots, peeled and sliced into 1/2 inch slices

4 stalks of celery, sliced into 1/2 inch slices

1 15-ounce can of stewed tomatoes, with juice

1 large Yukon gold potato (about 1/2 pound), scrubbed and diced

1 15-ounce can of cannellini beans, drained and rinsed

1 bunch of kale (approx. 1 pound), stems removed and leaves torn into small pieces

Grated Parmigiano-Reggiano cheese, to taste

salt and freshly ground black pepper, to taste

 

Heat olive oil in a large pot, over medium heat. When oil is hot (but not smoking), add onion, garlic, carrot and celery. Sauté until tender, approx. 7-8 minutes. Add tomatoes (with juice) and simmer for about 3 minutes. Add 6 cups of water and potatoes and simmer for an additional 10 minutes, then stir in the kale and the cannellini beans. Cook for about 2 minutes, or until kale is wilted. Season with salt, pepper, to taste. Sprinkle with some grated cheese before serving.

 Serves 6.

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Zucchini, Scallion and Tomato Frittata: Avoid the Take-Out Trap

    Imagine the following scene: After a full day of work - a job, errands, children's activities, etc. - you come home exhausted. You're greeted by a pile of mail, 6 new voicemail messages, a dog in need of a walk and a fairly empty fridge.  Everyone's hungry and beginning to whine (including you). What do you do??

    I bet most of you answered that you'd call for a pizza, chinese food, or some other type of "fast" food (Come on now, you can admit it...you're among friends). We've all been there and, after a hectic day, the convenience of someone else making dinner for us is pretty hard to resist. The problem is the shame and guilt (not to mention the indigestion) that comes after we succumb to this type of a meal. That's why it's imperative to have a couple of strategies for dealing with this type of diet dilemma.

(1) If you anticipate having an especially insane day, plan ahead. You can cook a meal in advance (perhaps the day before or over a weekend, when you have more time) or pull out the slow cooker. There are few things as wonderful as coming home to a meal that is ready when you are. As long as you can find the time to set it up in the morning, you're good to go (and here's a great slow cooker recipe to try: Tuscan Vegetable Stew).

(2)Another option (and the one that I tend to fall back on) is to always have a few recipes up your sleeve that are super fast and easy. When nerves are frazzled, you want meals that don't require much thought, effort or ingredients - my mother calls these "pantry suppers." If you have a well-stocked pantry and keep basic ingredients on hand (like eggs, pasta and rice), these dinners will be a life-preserver, rescuing you from the take-out trap.

    Frittatas and omelets are some of my very favorite pantry suppers. This one included zucchini, scallion, tomato and fresh basil. With a salad and a hunk of whole grain baguette, it was a perfect pantry supper. Below this recipe, I've included links to some of my other faves.

 

Zucchini, Scallion and Tomato Frittata

2 Tbsp. extra virgin olive oil

1 medium zucchni, sliced in half, lengthwise and then into 1/2 inch slices

1/2 carton (about 5 oz) grape tomatoes, cut into quarters

3 scallions, sliced (the white and green parts)

8 eggs

3 Tbsp. water

2 Tbsp. grated Parmeggiano-Reggiano cheese, and another teaspoon for garnish

1/4 tsp. ground black pepper

3 Tbsp. fresh basil, sliced into ribbons

Preheat the broiler. In a medium bowl, beat the eggs with the water, 2 Tbsp. grated cheese and pepper. Set aside.

In a medium pan (one that is oven-safe), over medium-high heat, add the olive oil until hot but not smoking. Add the zucchini, scallions and tomatoes to the pan and saute until everything softens (approx. 4-5 minutes). Spread the veggies, evenly, in the bottom of the pan. Add eggs and cook for approximately 5-7 minutes, running the spatula around the sides of the pan and lifting the edges, every couple of minutes. When the eggs look fairly set and the edges appear cooked, place the pan in the oven. Watch it closely while it cooks under the broiler (approx. 5 minutes). When the frittata puffs up and turns golden brown on top, it's done. Sprinkle the basil ribbons and the remaining teaspoon of grated cheese on top. May be served hot or at room temperature.

Serves 4.

 

Other Pantry Suppers to try:

Ten Minute Tomato Soup (it really DOES take only ten minutes!)

Potato Prosciutto Frittata

Eggs Poached in Tomatoes

Kale and Caramelized Onion Frittata

Super Simple Marinara Sauce

Arugula, Egg and Tomato Salad

 

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What are some of your shortcuts/tips for fast, easy meals? I'd love for you to share them in the Comments below.

 

 

Meet Raw Food Chef Aimee DuFresne and Get Your Glow On!

 

Hello, all you healthy hotties,

    One of the things I love about being a food blogger (and studying to become a Certified Health Coach) is that I have the opportunity to connect with so many incredible people (yes, I'm talking about YOU!). I love receiving all of your comments, emails and facebook/twitter messages. There are so many of us on this healthy journey and I love that we can support each other along the way. One person I feel priveleged to have met is Aimee DuFresne, a raw food chef whose story is absolutely inspiring (Read it here).

    In addtion to being a raw food chef, Aimee is a life coach and a health coach (this chick knows what she's talking about!). After a few conversations, we quickly realized that we share a very similar philosophy about diet and wellness: Each person is different and there is no one diet that is right for everyone. There is, however, a "golden rule" that simply can not be refuted. We must eat REAL food in order to be healthy. It's up to each one of us to figure out which REAL foods best support our health. For some, that means a raw diet, a vegan diet, vegetarian, dairy-free, wheat-free, gluten-free, low-carb...whichever diet feels right for you is fine, provided that the food is unprocessed, non-chemical and close to its natural state (For example, blueberry jam is NOT the same as fresh blueberries because the berries have been processed, chemicals/preservatives have been added and they are not in - or close to - their natural state).

    In her blog post, "Why I'm Not Raw or Vegan," Aimee (a) shares a little bit about this philosophy, (b) answers some of the questions she is frequently asked in her role as health coach, and (c) helps us push beyond our excuses to get our glow on. Check it (and the rest of her blog) out. You might find that, like me, you've made a new friend!

In good health,

Karen

 

 

 

 

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Roasted Carrots and Parsnips (and why vegetables are like accessories)

    I have a secret obsession (which, actually, isn't much of a secret): I am an absolute accessories junkie. Scarves, bracelets, hats, earrings, handbags, belts...basically, if I can find a way to wrap, tie, pin, buckle or dangle it on myself, I LIKE it. And this is how I've managed to amass a collection of accessories that is slowly taking over my bedroom. I've stuffed dresser drawers, under-the-bed storage bins and closet shelves with my goodies. I've even filled a small jewelry armoire that I bought to contain everything and keep it all organized. Finally, I had to cut myself off - no more accessory purchases for a while (or, at least, until I can move to a bigger house!).

    So the question that plagues me is why, with all of these accessories, do I find myself wearing the same handful of pieces all the time? I seem to reach for certain accessories over and over, and kind of forget about other ones. I've come to the conclusion that it's nothing more than habit. And so it is with vegetables...

There's a whole assortment of veggies at the market and, yet, I find myself reaching for the same ones all the time - string beans, broccoli, asparagus. Again, force of habit. Now, we've all got our favorites and, of course, that's fine, but the benefit of eating a variety of fruits and vegetables is that we provide our body with a wide array of nutrients, enzymes, minerals, etc.  That's why, this week, when I saw the parsnips, bright white* and piled high, I decided to grab a bunch and change things up a bit.

I'm such a (well-adorned) rebel!

* You can read more about the benefits of white vegetables here

Roasted Carrots and Parsnips

2 large parsnips

3 large carrots

1/2 medium onion, cut into 1/2 inch slices (I like using a sweet/Vidalia onion)

2 Tbsp. extra virgin olive oil

salt and pepper, to taste

2 Tbsp. fresh parsley, chopped

Preheat oven to 400 degrees. In a medium bowl, combine the carrots, parsnips, onion and olive oil. Toss to combine and then spread out on a cookie sheet or large roasting pan. Bake for approx. 25-30 minutes, until carrots and parsnips can be pierced with a knife.

Salt and pepper, to taste, then sprinkle fresh parsley on top.

Serves 4.

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