In the summer I’m usually craving light, cool foods. I also avoid turning my stove on as much as possible. So that means lots of salads! So today’s recipe Bonus will focus on salads and how to take a basic salad and bulk it up with healthy fats and protein. 

Instead of buying your salad dressing, try making your own. Avoid all the extra added, sugars hydrogenated oil and preservatives (seriously, check out the ingredients list on most dressings... ick!)

Quick easy and oven-free ;)

Turn your dressing into “Super Dressing?”

I don’t have to tell you that the veggies in the salad are good for you. I think we all got that down. The star of the show here is the dressing I’m highlighting. It’s a combination of sesame seeds, lime and cayenne pepper. If you’re going to use dressing, it might as well do something besides just sitting there and looking pretty! Let’s talk about what’s so super about these ingredients 

Tahini, is similar to peanut butter and other nut butters. It's made by simply grinding sesame seeds into a rich paste. Because of the sesame seed's natural oil content (which is a healthy, omega 3 fat), it will separate and needs to be stirred often. Refrigeration is needed to keep it from going rancid.

 

Sesame is an especially good source of cooper, magnesium, manganese and the amino acid methionine. It's also a good source of Vitamin B1, iron, calcium and fiber. Although it's a high fat food, it is a healthy source of fat, used in moderation can help you feel more satiated and improve blood sugar levels.

By the way, tahini can be eaten on its own as a spread, or used as a dip or garnish. It's absolutely divine on bread topped with honey, dates or fruit preserves. It's most well known in the Western culture when it's mixed with ground chick peas to make hummus or with eggplant to make baba ganoush.

Cayenne pepper- Fruits and veggies are natural detoxifiers (well many of them, anyway,) so adding cayenne is like fueling the fire. Along with a couple of cousins like jalapeño and habanera, have shown detoxifying and liver cleansing properties. Especially when combined with…

Lemons and limes- have antiseptic properties, loads of vitamin C (antioxidant) and properties that stimulate the liver to cleanse more efficiently (this is the premise behind the famous Master Cleanse.) Lemons and limes, despite their acidity, also have an alkalizing effect on the body. By providing a balance of the body’s PH, you can guard against many chronic diseases and even cancer (look for a post on this very soon!)  I’ve been quoted touting the benefits of starting your morning with lemon/lime in your water for this very reason. 

Find out about more detoxifying foods on “DemystifyHow to Detoxify”

Make it! 

Time:10 minutes

Yields:2 servings

Ingredients:

• 1/2 bunch spinach (or any favorite greens)
• 10 garlic stuffed green olives
• 1/2 cup raw cashews (you can use roasted, but raw has more active enzymes for better digestion)
• 1/2 small yellow onion
• 1/2 red bell pepper
• 1/2 jalapeno pepper
• 1/2 cucumber

Dressing:

• 2 tablespoons tahini
• Juice of 1 lime
• 2 pinches cayenne pepper

Directions:

1.       Wash and dry all veggies.

2.       Finely chop all veggies, olives and nuts and place in a large bowl.

3.       Mix dressing ingredients together with a fork in a small bowl.

4.       Add dressing to vegetables, toss well and enjoy.

Protein options:

If you want to bulk up this recipe with more protein, try there no cook options:

• Beans- black, kidney, pinto, garbanzo… Or a combination of them!
• Lentils- Whole Foods and Trader Joe’s offers vacuum sealed pre-cooked beans toss in 1 cup to add a whopping 18g of protein and 7g of iron.
• Quinoa- most lump quinoa into the grain category, but technically it’s a seed. That’s why adding a cup, cooked, adds 8g of protein and 3g of iron. OK you have to cook this one- but I make mine in a rice cooker, so I still don’t turn the stove on!
• Sardines, herring or tuna- pop open a can and throw it right on top. I prefer the kinds packed in olive oil (they taste better and adding in even more omega 3 fats,) but you can get the water packed kind also.

Sweet Poatato (not) Fries

Sweet potatoes, unlike regular potatoes, are a great source of many vitamins and minerals. They are a great source of Vitamin A and C, Magnesium, folate, iron and choline. They’re also a good source of protein and many amino acid building blocks. Not only that, they have a low glycemic index. That means that they won’t spike your blood sugar the way regular potatoes do. This translates to more stable blood sugar levels, feeling fuller longer and reduced fat cell production and inflammation. And as if all that wasn’t enough they’re packed with phytonutrients (an excuse to get more orange phytonutrients into your diet!) 

In case you needed another excuse, here’s one more reason to go with orange! Sweet potatoes are consistently on the 12 cleanest produce list. Regular potatoes, on the other hand, are in the top twelve produce items to avoid (unless organic.) That means you’re more likely to be taking in extra pesticides when you choose potatoes over sweet potatoes. 

I don’t know about you, but one of my guilty pleasures is indulging is fries- so instead of getting some greasy dinner version, how about you make them yourself, at home, where you can pick only the best ingredients and control the grease content.

So easy to make! You’ll be enjoying them before the delivery guy could even ring your doorbell! 

Ingredients:

• 2 medium sweet potatoes, (peeling is optional. But if you keep the peel, make sure you clean it thoroughly)
• 2 tbsp. olive oil, sesame or peanut oil.
• 1 tbsp. light brown sugar (optional)
• 1/2 tsp. kosher salt, plus extra for sprinkling
• 1/2 tsp. freshly ground black pepper
• ½ tsp cayenne pepper (if you like a little kick to your fries- optional)

Directions:

1. Preheat the oven to 450 degrees F.  Line a baking sheet with parchment paper or aluminum foil greased with cooking spray (olive oil spray is always preferred. Yes you can get it at Whole Foods or Trader Joe’s.)
2. Halve the sweet potatoes lengthwise then slice each half into, well, fry sized spears. I like mine on the thin side and crispy, but you can keep yours a little a thicker if you prefer.  
3. Soak in cold water for 20-30 minutes. Soaking helps give the fries a crisp on the outside. When done, drain well and pat dry.
4. Place the potato spears on the sheet pan and toss with olive oil.  Spread them in a single layer.  Combine the brown sugar (if you’re using it), salt, pepper and cayenne pepper (if you’re using it) and sprinkle on the potatoes.
5. Bake for 15 minutes, turn with a spatula and bake for another 5 to 10 minutes. When done they’ll be a light brown color.

Now don't go dipping them in red sugar sauce (AKA ketchup.) Either splurge on the organic, no high fructose corn syrup (HFCS) brands or use another condiment like:

• mustard (check the ingredients) - most don't contain added sugars
• plain Greek yogurt mixed with chives
• hummus
• homemade or organic (real) mayo

I actually find these fried so flavorful, I don't need to dip them in anything!  Get creative with the spices, try using different variations and

Crazy Good Crepes

I had a craving for brunch the other day… but it was Monday. So rather than hold out for the weekend, I decided to get my griddle out and start experimenting in the kitchen.

What I really was in the mood for was crepes…  those thin, fluffy treats that can be served with sweet or savory stuffing. So I grabbed my “Bob’s Red Mill Gluten-Free Pancake Mix ” and got started. And what I got was probably one of the best crepe’s I’ve ever had (but I may be bias,) but they’re actually not as unhealthy as you’d imagine. I even managed to pack the batter with veggies!

Ingredients:

• 1 cup Bob’s Red Mill Gluten-Free Pancake Mix
• 2 eggs (remember, organic, free-range, antibiotic-free)
• 1/2 cup coconut milk
• 1/2 cup green juice (That day I made cucumber, apple, kale and parsley)
• Coconut oil- 2 tablespoons for batter and enough to grease the pan

Directions:

1. In a large mixing bowl, whisk together the eggs, milk, juice and coconut oil. Gradually add in the flour and combine into a smooth batter. If it’s still thick or lumpy, feel free to add ¼ cup of water.
2. Oil a griddle or your favorite frying pan over medium high heat. About a tablespoon of coconut oil should be plenty. Pour the batter onto the griddle, using approximately 1/4 cup (I use a ladle, and it’s pretty darn close to a ¼ cup) for each crepe. As you pour, spread the batter to create a large circle, then quickly tilt the pan with a circular motion to coat the batter evenly.
3. Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, flip and allow the other side to brown. 

Serve hot off the griddle! I make some sautéed veggies and eggs and stuffed my crepe fajita style. The sweetness of the crepe is awesome with salty/bitter veggies like kale or collards. I also tried it with smeared almond butter, sliced some strawberries, drizzled some local raw honey and folded over in half, then in quarter. I need to work on a Hazelnut, dark chocolate spread!

stuffed with eggs & veggies with a side of quinoa & chick pea salad

Get creative! What would you put in yours?

Made too much? You can also store these guys in your freezer to enjoy later. I’ve had mine as long as 2 weeks after and they still tasted pretty good!

Storage:

1. Tear a few sheets of parchment paper a little larger than the size of the crepes.
2. Spray with olive oil spray or brush on oil. Don’t use coconut oil, since it will turn solid in the freezer.
3. Place a crepe on the paper, then cover with the next sheet of paper. Then the crepe, and so on.
4. Fold the ends of the paper around the crepe (don’t bend the crepe- when frozen they’ll break.) If you don’t have a storage container big enough, you can simply place the stack straight in the freezer.

To defrost:

1. Simply leave on the counter for 20-30 minutes.
2. Place in the over at 200 for 2-3 minutes.
3.  Place in a warmed and oiled frying pan for less than 2 minutes.

Give it a try… have some people over and I guarantee they wouldn’t even notice these are so much healthier. Let me know what you think!

Demystify how to Detoxify

Have you considered a detox? For most people, the word cleanse brings to mind an image of a bottle of pills, powder or drink that smells terrible and is meant to send you running to the bathroom to “clear out” your intestinal tract. Not a very pleasant visual is it? I’d even say it’s quite a bit off track.

While an element of detoxifying your body does involve flushing out the system form the toxins it is holding on to, it does not have to be so intense. In fact, these colon cleanses can sometimes be dangerous because they can cause dehydration, disruption of the natural GI flora and nutrient loss.

a cleanse shouldn't have spending a lot of time in the bathroom

That’s not to say that there isn’t a safe way to cleanse your system. In fact I’m a big proponent of regularly hitting the “reset” button and detoxifying. The trick, however, is knowing what is appropriate for your body, your level of toxicity and your lifestyle. That’s where a little coaching comes in handy. Working with someone who is experienced in the field can not only be helpful in navigating the dozens of various options, but can also ensure you achieve the best results with minimum discomfort.

Some practitioners call these cleanses hoaxes and declare them all dangerous. I’d have to say, some are absolutely ridiculous and even border on dangerous. But I believe when conducted correctly, there’s overwhelming evidence that they do work. By following a detoxifying diet, people have corrected conditions like hypoglycemia, arthritis, irritable bowel disease, and infection; they’ve even fought cancer (and won!)

Fasting (see the blog on fasting and Ramadan for more,) is one way to achieve your detox goals. By abstaining from food, we allow our bodies a break from food breakdown and metabolism. During this break, our body can begin to “clean house” and eliminate any deposits or toxins that might be slowing it down. This break from digestion also gives our digestion track a much deserved rest and opportunity to restore. The problem is, when we fast we'll also releasing toxins at a very fast rate, possibly faster than our body can keep up with the safe elimination. And let’s face it, being hungry sucks.

Fear not! Abstaining from eating is certainly not our only option. There are juice, raw food, and fruit and veggie cleanses as well as cleanses with pre-made shakes and powder supplements. These options allow for various foods, and usually promote eating only foods that are detoxifying in nature. Some examples of foods with natural detoxification properties are:

• Cayenne pepper- along with a couple of cousins like jalapeño and habanera, have shown detoxifying and liver cleansing properties. 
• Lemons and limes- have antiseptic properties, loads of vitamin C (antioxidant) and properties that stimulate the liver to cleanse more efficiently (this is the premiss behind the famous Master Cleanse.) 
  
• Cruciferous vegetables- due to the amount and quality of phytochemicals/anti-oxidents, vitamins and minerals contained in these veggies, they have been used to help repair DNA damage and therefore block cancer cell production.   
• Spirulina- I can write an entire article on the benefits of this single super food. Aside from its super nutritional benefits, its antioxidant qualities make spirulina a potent free radical scavenger. It also has been shown to increase immune system function, making it able to fight cancer, infections and viruses including the flu and even HIV. 
• Wheat grass- one of the highest antioxidant activity of any plant organism. Also, its abundance of chlorophyll has been exploited to cure diseases including Inflammatory Bowel Disease (IBS), cancer as well as side effects of chemo from traditional cancer therapy.

These natural food detoxifiers are powerful, and sometimes used in various formulas that can be found in the health food store. Please be careful when using those formulas- due to lake of regulation, many formulas could be misleading. I highly recommend using a tested and proven line like Metagenics. Not only is the quality guaranteed, but you're getting the support of a healthcare provider's guidance to tailor a program for your particular needs as well. 

It’s important to choose your method carefully to ensure you’re achieving your goal without causing harm. For example, some cleanses are better for removing heavy metal toxicity, while others are better for stabilizing blood sugar levels. And most importantly: Make sure you're getting the right liver and kidney support to ensure you don't overwhelm your system. Again, seek out the help and guidance of someone who’s experienced in this field. Besides, dietary restriction, even for a short period of time is hard! We can all use a coach in our corner! Find out more about my detox programs.