Archive for the ‘Recipes’ Category

Berry Stuffed Sprouted Grain French Toast Souffle with Strawberry Sauce

Need some healthy brunch ideas?  Try this delicious sprouted grain french toast using juicy local berries.  This recipe comes from the cooking class I taught last night in Chelsea: Celebrate Summer BrunchphpwGEBRcAM

Berry Stuffed Sprouted Grain French Toast Souffle with Strawberry Sauce

Ingredients:

10- 12 pieces of sprouted grain cinnamon raisin english muffins

3 eggs

1 1/2 cups nut, rice, hemp milk

1 tsp pure vanilla extract

2 tbsp agave nectar

1 tbsp cinnamon

2 cups fresh mixed berries

Strawberry Sauce:

1 cup of strawberries

2 tbsp Agave nectar

Directions:

Soak bread in egg, milk, vanilla, cinnamon and agave mixture for 1 hour or overnight. Preheat oven to 350. Lightly grease a pan or souffle dish. When the bread is soaked, spoon half the bread slices into the prepared pan. Top with about 2/3 of the mixed berries. Cover the berries with the rest of the bread then top with the last 1/3 of the berries. Bake for 25-30 minutes. Meanwhile, in a food processor, blend strawberries and agave.  Set aside and serve on top of french toast.

Related Stories:

Raw Blueberry Raspberry Tart Recipe

Gluten Free Banana Blueberry Cornbread Recipe

Gluten Free Strawberry Rhubarb Crisp Recipe

Advertisements

Cancer fighting breakfast

iStock_000006271232XSmallYesterday, at the union square farmers market I was intrigued by this insanely unique looking mushroom. Turns out, this beautiful mushroom also has some serious medicinal value. According to Chinese medicine, the maitake (or hen of the woods) are considered an adaptagen, which helps to balance out the body. In addition, it is believed that they have cancer fighting properties. enhance the immune system and regulate blood sugar levels. There is even maitake extract you can buy to get this powerful healing food in your body.

Here I used them in my egg muffin recipe. I love making egg muffins because they are the perfect quick, to go breakfast. You can make a big batch and continue to enjoy them all week.

Mushroom and Spring Onion Mini Egg Muffins

1 head of maitake mushrooms

Black truffle oil

1 spring onioniStock_000005837491XSmall

8 organic eggs

Directions:

Preheat oven to 375. Line a pan with parchment paper and drizzle truffle oil over mushrooms. Sprinkle with salt. Cook in the oven for 8-10 minutes.

Meanwhile heat 1 tsp coconut oil in skillet over medium heat. Add chopped onion and saute until brown. Set aside.

Whisk eggs in a bowl. Add salt and pepper. Set aside

Pour vegetables into individual muffin tins

Pour egg mixture into muffin tins to about two thirds full

Bake in the oven for 25-30 minutes

Turmeric Reduces Weight Gain, Suppresses Fat

Turmeric has long been associated with good health and longevity.  Its healing properties have been known for centuries in the Eest.  Now, according to naturalnews.com new health benefits are being discovered.  Researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University (USDA HNRCA) have found another possible benefit of turmeric. The curcumin it contains appears to reduce weight gain and suppress the growth of fat tissue.  To read the full story in its entirety, click here

Not sure how to incorporate this spice in your life?  Try this easy tofu scramble. It makes for a diverse breakfast option!

Tofu Scramble

Prep Time: 5 minutes
Cooking Time: 20 minutes
Yields: 2 servings
   1 block firm tofu
2 to 3 teaspoon olive oil
½ teaspoon tamari soy sauce
1/8 teaspoon turmeric
1 red onion, chopped
½ red bell pepper, chopped
1/8 teaspoon paprika
1 tablespoon umeboshi vinegar
Dash of black pepper
 
  1. Press tofu to remove excess water and crumble into small pieces.
  2. Heat oil in a frying pan.
  3. Add tofu, tamari and turmeric.
  4. Sauté for 5 minutes.
  5. Add onion, red pepper, paprika, umeboshi vinegar and black pepper.
  6. Cook for 5 more minutes or until mixture thoroughly heated.

Boosting Metabolism Recipe: Seared Salmon with Orange Glaze + Sauteed Greens

The past couple of months have been pretty hectic with work and preparing for my sisters wedding. Now that her wedding came and went:( its time to fully get back into my regular routine. So one of things that I have put back on my to-do list is to visit the Union Square Farmers Market every Monday to purchase my produce for the week. I was delighted to go yesterday and find a bounty of delicious looking fresh, local foods. Here’s what I stocked up on: gala apples, swiss chard, asparagus, tatsoi (similar in taste to bok choy), mixed greens, radishes, spring onions, green garlic and shitake mushrooms.

spring-veg-green-garlic-lgtatsoi-small

I put together this quick, easy meal that is perfect to rev of your metabolism with the omega 3’s, citrus, garlic, selenium (shitake mushrooms), coconut oil and greens…

Seared Salmon with Orange Glaze

4 6-ounces of wild salmon fillets (best choice is Alaskan)

1 tbsp coconut oil

1/4 cup tamari

1/3 cup freshly squeezed orange juice

1/4 cup maple syrup

3 tbsp rice wine vinegar

1/2 tsp ginger, minced

Directions:

Mix tamari, orange juice, maple syrup, rice wine vinegar and ginger together. Pour the marinade over the fillets, and turn to coat. Cover and marinate for at least 30 minutes.

Preheat oven to 400°F.

Remove the salmon from the marinade, reserving the marinade, and season both sides with salt and pepper. Heat the coconut oil in a large nonstick skillet over high heat for 1 minute on each side. You should hear a sizzle. Remove fillets from the heat and transfer to a glass baking dish and bake for 10 minutes. Remove them from the oven.

Meanwhile, pour the reserved marinade into the skillet and simmer for 2 to 3 minutes, until thick and syrupy. Remove the salmon from the oven, drizzle the with the remaining glaze and serve.

Sauteed Greens + Shitakes

1 tsp coconut oil

1 green garlic, chopped

2 spring onion, chopped

1 cup of chopped shitake mushrooms

3 cups of swiss chard, cut into 2 inch pieces

3 cups of tatsoi

1 tbsp tamari

Directions:

Combine the coconut oil, onion and garlic in a large skillet over warm over medium heat. When the garlic begins to color add the chard, tatsoi and shitake mushrooms. Cover for 3 minutes, then stir until tender.

Want to find out more about boosting your metabolism? Join me in my Healthy Living teleclass series Wednesday, May 20th, 7pm EST. For more information click here

What Energy Bars To Use?

Excerpt from my upcoming Peak Performance E-Book: Guide to Endurance Sports Nutrition…

I recommend using bars for training fuel and recovery – they digest well and provide quick fuel. However, I see a lot of athletes who start to use bars to replace every day whole foods. Bars alone will not provide all the nutrients you need to stay healthy, so make sure they are not the focus of your primary diet. So with so many energy bars offered in the market it is hard to know which one you should be eating. As with most performance products you need to self diagnose what works best for your body. Here I breakdown the attributes you should be looking for.

Before and During Workout

Choose a high carbohydrate bar (between 25-50g) made of simple carbs to provide quick energy. Look for the bar to contain low fiber (less than 5g), low protein (less than 10g) and low fat (less than 4g). If the bar contains fiber, fat and protein that are above those numbers it will slow digestion and ultimately your performance. If you do choose to eat a bar during your training session, make sure to drink 5-10oz of water with it. Some of my favorite bars in this category include Clif, Luna, Odwalla and PowerBars.

Post Workout

Choose a whole foods bar that is made of few ingredients to help ease digestion and recovery. Those with natural sources of carbohydrates and protein are best. If you do not like these natural bars make sure to look for a post workout bar with a quality protein source such as hemp protein. Examples include: Lara, ProBar, Think Organic, Pure Bar and Vega!!

Want to make your own whole foods bar? Here is an easy quick recipe you can make in minutes….

Cranberry Hemp Nut Bar

dsc01009Ingredients:

2 cup walnuts

1 cup pitted dates

1/2 cup dried cranberries

1 cup oats (gluten free if possible)

2 tbsp agave nectar

1/4 cup hemp seeds

1 tbsp virgin coconut oil

1 tsp cinnamon

1 tsp vanilla

pinch of salt

Directions:

Put all ingredients in a food processor and blend. Press firmly into a pan and put in the freezer for 1 hour to form. Cut into squares and enjoy. You can wrap each square individually and store in the freezer for an on the go snack.

Recovery for Triathletes

With the triathlon season upon us (my first race of the year is next weekend!), I’ve noticed a lot of people asking about recovery. So I’m here to clear up the confusion around Recovery and provide a new delicious and effective smoothie recipe for you to try. Recovery is one of the most important aspects of triathlon training and should not be overlooked. With an increase in effort and training hours it is crucial for your body to recover quickly in order to improve performance and stay healthy. The faster you can recover, the sooner you can get in that next training session. So what are the best ways to recover? Optimal nutrition is key.

After a training session you have a 30 minute window to refuel your body. It is essential to replenish your glycogen stores during this time with easily digestible carbohydrates and a small amount of protein. The protein helps to speed the uptake of carbohydrates into your system. The more easily digestible the carbohydrates and protein, the less work and energy your body needs to digest them, making that energy free to repair the body. In addition, you want to think about your recovery meal as having the following characteristics:

  • Rich in omega 3’s – to combat inflammation in the body produced during workout
  • High in electrolytes (magnesium, calcium, sodium and potassium) – to fight muscle soreness and cramping
  • High in antioxidants – to prevent and repair muscle damage produced by free radicals during training
  • A source of leafy greens – to alkalize the body after all the acid build up (that can lead to fatigue) during training

Here is a great SUPERFOOD Recovery Drink:

1 Banana (potassium)yummymummychocmilksmoothie

1 cup of coconut water (great source of electrolytes)

1 tbsp raw cacao powder (#1 antioxidant and magnesium source on the planet)

2 tsp hemp seeds (easily digested protein)

1 tbsp raw honey (optional)

1 tbsp flaxseed (source of omega 3’s)

1 tbsp Revitaphi (ultimate green superfood alkalizing formula!!!)


7 Quick, Healthy Breakfast Solutions

You’ve all heard that breakfast is the most important meal of the day, but why? Breakfast, literally means “breaking the fast”. During the 6-8 hours that we are sleeping our bodies are fasting. This means when we wake up we are starving for fuel to survive the day. If you don’t eat breakfast in the morning you may feel fine for a few hours but come 3pm or dinner time you are most likely going to be ravenous. Because you end up eating so much at dinner you can’t possibly think of eating breakfast in the morning and so the cycle starts all over again. Eating breakfast first thing in the morning has been shown to boost your metabolism, increase energy and concentration and keep food cravings to a minimum.

So if your excuse for not having breakfast is that you don’t have enough time, try these 7 quick, healthy delicious breakfast solutions.

1. Almond Butter + Banana + Raw Honey + Sprouted Grain Sandwich

peanutbutterbanana

2. Super Smoothie: Fruit (kiwi, banana, mango) + Leafy Greens (kale, swiss chard) + Nut Milk + Hemp Protein + Flax Seed

green

3. Muesli + berries + Nut Milk

muesli

4. On The Go Egg Cups

Make these on a Sunday and have for the week!

dsc00913

5. Steel Cut Oatmeal + Blueberries + Almonds + Flax + Agave-

Put this on the stove the night before and will be ready to go in the am

oatmeal

6. Natural Waffles + Apple + Raw Honey

waffle

7. Open Faced Goat Cheese + Vegetable (tomato, avocado, pepper, anything!) + Sprouted Grain Sandwich

gaotcheese