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!

Green Juice

Lean, Mean, Green Machine!

Juicing isn’t just another passing fad. There’s a reason that the benefits have been talked about since Jack Lalane was a young man. By drinking your fruits and veggies, you’re absorbing your vitamins and phytonutrients quickly and efficiently without fiber restricting the volume. 

Now don’t get me wrong, I love fiber. It helps you feel full and satisfied, prevents your blood sugar from spiking and plummeting and helps lead to a healthy lipid profile. But when I drink my broccoli, I can easily consume 2 or 3 times the amount, get 2 or 3 times the nutritional benefits, without getting too full. Today’s fruits and veggies have been measured have about half the nutritional benefits of those farmed in the 1950’s due to the depleted soil composition and modern farming practices. When we consider the depleted nutritional profile of modern day fruits and veggies, increasing serving size of your veggies and fruits could be a vital key to good health. 

Green juice can be drank by itself, or used as a base for shakes. I don’t recommend adding too much to your juice since fat, protein and fiber will slow down the absorption of nutrients. That being said, I do usually add chia seeds to my juice. I like the consistency (it is similar to pulp in OJ) and the added Omega 3 fat and fiber helps me feel more satisfied and lowers the glycemic load of the sugars in the juice (so my blood sugar doesn’t spike then drop dramatically.) 

To make a green juice, you’ll need a good juicer able to juice fruits and veggies well or a high power blender like the Vitamix.  Here’s what I’ve been drinking the past couple of mornings:

Servings 2

Prep Time: 15 min

•     1-2 apples
•     1-2 cucumbers
•     1 cup kale
•     1 cup broccoli
•     1 cup collard greens
•     Several stalks parsley (stem and leaves)
•     1 lemon (peal removed)
•     ¼- ½ inch of knob sliced ginger
•     2-3 large beets
•     1 tablespoon Chia seeds per serving

Juice all ingredients except the chia seeds. Pour out each serving of juice into a shaker cup and add 1 tablespoon of chia seed. Shake well and allow the seeds to plump up for about 10 minutes. The seeds will develop a gelatinous coating. To avoid the seeds clumping, shake vigorously every couple of minutes. Drink immediately for highest nutritional value.

* If you plan on refrigerating the unused portion, you can keep it for about 24-72 hours IF the juicer you are using is a low speed juicer designed to preserve the enzymes in the juice.

Use this as a guide- don't get hung up on the exact ingredients and amounts. Use what you have, and omit what you don't. Experiment with different combinations. The most important thing... Drink up! 

ENJOY!

Whole Beet Salad with Goat Cheese

Beets, Greens and Goat Cheese Salad

Perfect beautiful, colorful blend of sweet and bitter, warm and cool- but this isn't just about looks! This salad is packed with health benefits in every ingredient. We're going to focus on the whole, fresh beet...from root to leaf! 

How it Works?

Fresh beets, often sold with their leaves still attached, grow in mild temps in fall and spring. The beet root, the red or golden part, has long been used for its high nutritional content. However, you shouldn't toss the leaves either! They have a unique flavor similar to collard greens or spinach and are packed with just as much nutritional value. Beets have been reported to help:

• The heart: High in fiber, helps to reduce cholesterol and triglycerides by increasing the level of HDL. Also, the nutrient betaine further helps to prevent cardiovascular diseases .
• The liver: Betaines are also good for improving liver function.
• Avoid birth defects: An excellent source of folate, which is vital for proper fetal development, has long been recommended for women who are pregnant or of child bearing age (just in case)
• Prevent certain cancers: Research has shown that beet juice can inhibit cell mutations and slow the rate of tumor development. Beta-carotene in beets also helps to prevent lungs cancer.
• Prevent respiratory problems and colds: Beetroot is a source of vitamin C which helps improve immune function and asthma.  
• Boost energy: The complex carbohydrates are perfect fuel for energy and prolonged sports activities.
• Prevent cataract and macular degeneration: The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.
• Provide an excellent source of B vitamins, iron, manganese, magnesium and potassium.
• The leaves are an super source of carotenoids, flavonoid anti-oxidants, and vitamin A.. in even higher quantities than the roots! Also, the leutin and Vitamin A in the leaves is a powerful combination for eye health and prevention of the deterioration of vision.

Whole Beet Salad with Goat Cheese

• 4 medium beets with leaves - scrubbed, trimmed and cut in half
• Beet leaves, trim heavy stems
• 6-8 oz Spinach or kale
• 2 cloves of garlic, minced or pressed
• 1/4 cup walnuts, halved
• 2 tablespoons maple syrup
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• Sea salt and ground black pepper
• 2 ounces goat cheese

Roasting Beets:

1. Preheat oven to 350 degrees F. Place rack in middle of oven.
2. When preparing the beets, trim off the stems (leafy tops) and ends of the beets. Hold on to the leaves (wash with spinach/kale and place in a colander to allow excess water to drain).
3. Toss the beets in a bowl with a tablespoon of olive oil (or enough to coat lightly.) Cover a large baking sheet with aluminum foil and place the beets, in a single layer. Then cover with another sheet of aluminum foil and seal all four sides together.
4. Place in oven and roast approximately 1 to 2 hours (depending on the size of your beets) or until tender. You’ll know they’re ready when you can easily pierce to top with a knife.
5. Remove baking sheet from oven as well as the top aluminum foil sheet. Set aside to cool (while beets cool you can work on the greens). When cool enough to handle, you can peel the skin off easily by hand or using a knife.

Salad Greens:

1. In a large pot, place 2 tablespoons of olive oil and allow to heat. Add Garlic to olive oil and allow to cook slightly for 1 minute (or until aromatic.)
2. Place washed greens in pot and cover. Cook for 3-5 min until wilted. Be careful not to overcook. 
3. Remove from heat, and salt and pepper to taste- don’t use too much salt if you’re adding goat cheese (already salty.)

Glazed Walnuts (optional):

Some people find beets sweet enough, but for those that may want an extra sweet treat, try glazing the walnuts in maple syrup. Otherwise, feel free to toss in as is.

• Place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Putting it all together:

1.   In a large mixing bowl, combine greens, roasted beets, walnuts and goat cheese. Add olive oil and vinaigrette to taste and toss well. 

2.  Serve immediately while the greens are warm. Can be served cool if you prefer, but the warmth of the green base seems to bring out the best flavor of the dish.

Roasted Sweet Potato and Black Bean Salad

Root vegetables, like sweet potatoes, are a staple of any winter diet. Hearty and full of minerals, it's a great addition to help bulk up meals and make you feel more satiated. Beans are not only full of protein, but as you'll see below, also packed with tremendous health benefits! 

                                                    

How it Works?

Cold weather makes us naturally crave comfort foods. Choosing foods with lots of fiber and protein will help keep you feeling full and satisfied. Since there's less colorful fruits and veggies to choose from in the winter, take advantage of those colorful root veggies and legumes to get your antioxidant power-on! 

Black Beans- They’re high in phytonutrients (basically the antioxidants that are responsible for cell repair), fiber, folate (a vital B vitamin) . Above all other legumes, black beans have been shown to be the most effective for warding off colon cancer. That’s probably because they have the perfect mix of substances that allow for the production of butyric acid by your gut bacteria. This in turn helps support the digestive tract. 

Do you have trouble digesting beans? Maybe you need more probiotics in your diet! You might need to increase the good bacteria in your intestinal flora. Email me for a good recommendation. 

Sweet Potatoes- Research has shown that they posses anti-inflammatory properties that can prevent/reduce arthritis symptoms. The Vitamin C can also improve collagen and further prevent inflammation. Besides Vitamin C, sweet potatoes contain vitamin B6, beta-carotene, and manganese. They’ve even been shown to be able to cleanse heavy metals such as mercury and arsenic and prevent toxicity. 

Make it!

Servings: 4

Prep time 30 min

• Vegetable oil cooking spray
• 2 large sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch pieces
• 1 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1/4 cup fresh lime juice, plus wedges for garnish
• 1 tablespoon balsamic vinegar
• 1 tablespoon finely chopped garlic
• 1 can (15 ounces) black beans, rinsed and drained (or prepared from dried beans.)
• 1 cup halved cherry tomatoes
• 1/2 cup thinly sliced orange or red bell pepper
• 1/2 cup thinly sliced scallions
• 1/3 cup chopped fresh mint
• 4 cups baby arugula

Directions: 

1. Heat oven to 375°. On a baking sheet coated with cooking spray, place potatoes in a layer; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake until tender, 15 minutes.
2. Let cool. In a bowl, whisk juice, vinegar, garlic, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper.
3. Add potatoes, beans, tomatoes, bell pepper, scallions and mint; toss; serve over arugula, and garnish with lime wedges.

In case you're counting:

*283 calories, 2 grams fat, 0 grams saturated fat, 58 grams carbohydrate, 14 grams fiber, 11 grams protein