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Tag Archives: healthy-living

Savory roasted tomato sauce, in under 1 hour

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Out here in the Northwest we’ve had a hot hot summer. Which has led to a bountiful tomato season. It’s not usually this easy to grow tomatoes out here in Portland, the summer light is intense but often short lived. This year’s summer started in March, it has been a major treat for us grey sky dwellers.

Friends are pawning pounds & pounds of tomatoes on me this week,  here is my way of using up some of those souvenirs of summer.

This is not your grandpa’s tomato sauce. Though I love the smell of simmering sauce all day long, the stirring and the dipping that all comes with making incredible homemade tomato sauce. I had a ton of tomatoes to use up and not a lot of time at home. So here is an easy breezy tomato sauce.

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Savory roasted tomato sauce

This recipe makes a pint of sauce

I filled up a baking sheet with this many tomatoes

11 medium san marzano (or romas)

2 small green/underripe tomatoes

3 small heirlooms

5 cloves garlic, peeled

6 inch sprig of fresh rosemary

1/2 teaspoon of sea salt

1/4 cup extra virgin olive oil

Preheat the over to 400. Rinse all tomatoes and cut just in half. Place on a baking sheet along with the spring of rosemary and the cloves of garlic.

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Set your timer for 45 minutes and pop that pan into the oven.  Go do your thing and when the timer is done, transfer these roasted goodies into a blender, along with the salt and extra virgin olive oil. (take the rosemary off the twig). Blend it all on medium for a minute, give it a taste to see if you’d like to add anything else to it and transfer to a jar. Let it cool before you put it in the fridge.

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Especially if you or someone you know has a new baby (or will be soon)!

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Refreshing

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ceviche

ceviche

Cauliflower Ceviche

Your new summer BBQ dish

1 head of cauliflower cut up nice & small

4 limes & 1 lemon, juiced & strained of seeds

1/2 cup cherry tomatoes, quartered

1/2 onion, diced finely

2 t salt

1/4 cup extra virgin olive oil

Choice pepper, I used a dried cayenne and cut it into small pieces for a nice amount of heat. If you like it spicy go for a fresh habanero. If you want it mild use a half a jalapeno. Start small and add more, this is supposed to be refreshing not blazing.

*Optional*

2 cloves of minced garlic

1/2 cup purslane (a citrusy succulent that is rampant now)

Toss everything together, the longer the flavor meld together the tastier is will be. I did a 8 hour marinade and we ate it with good quality corn chips

ENJOY!

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Come check out Nourish an anti-aging/inflammation home study.  This guide is loaded recipes, workouts, bonus skin care guide and a background on inflammation, the why and how to combat it for powerful disease prevention!

Ode to the steamer

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I love my steamer. It gets more use than most tools in my kitchen. For the most part, I like quick & nutritious outcomes for my meals, so the steamer really suits my mission.

Steaming uses just a bit of water (usually about 1-2 inches), it is gentle on the veggies, many nutrients and texture remain intact. The vibrant, bright colors that result from steaming, keep me coming back to this process almost everyday. How can you deny roots & tubers being ready to eat in under 10 minutes!?

Here is a simple, healthy recipe that showcases both steamed & raw roots, seeds and herbs.

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1 medium golden beet, chopped

1 medium fennel bulb, shaved or cut very thinly

2 small leeks or 1 medium leek ( cut into coins up to the green part)

handful of fresh basil, ribboned

1/4 cup sunflower seeds (lightly toasted in your toaster oven)

1 T coconut oil, melted

pinch of salt & pepper to taste

Steam beets and leeks for 6-8 minutes. Meanwhile toast sunflower seeds (keep your eye on them), ribbon basil and shave fennel, transfer all into serving bowl. Once beets & leeks are done toss, transfer them into serving bowl, put the dollop of coconut oil on them and toss with salt & pepper. This is a great lunch for one or side dish.

When steaming more than one thing you can easily stagger start times. Such as if you are going to steam sweet potatoes and broccoli, just start with the sweet potatoes, chop & steam for about 5 minutes, then add the broccoli  for the last 2 minutes, transfer to a bowl and toss with a simple dressing for lunch or nut milk & cinnamon for a quick & healthy breakfast.

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It is not to late to do a spring cleanse with Seed to Health. Here is a quote from a recent cleanser:

“Thank you so much! I am just so grateful to you- I haven’t felt so grounded and radiant in a while. Such a noticable difference how clean eating and honoring of our physical body temple makes. And such an accessible thing. Loved your recipes!! Your cleanse really made me realize how accesible it is to feel good and treat ourselves well. It doesn’t have to be a drastic unreachable goal, as I’ve often made the concept of cleansing and healthy eating in the past.”

 

 

Matcha, liquid jade

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Matcha green tea is the fourth & final powder showcased in the Powerful Powders series. Matcha is the drink of samurai & zen masters. It is an appropriate powder to highlight this time of year.  Spring is a great time to detoxify your body, especially your liver and matcha is a wonderful compliment to the detox process.

What is matcha? It is a vibrant, powdered green tea, from the Camellia sinenesis evergreen plant. Matcha is loaded with antioxidants, we are talking 6 times more than gogi berries & 17 times more than blueberries!  Its chlorophyl content is super high because the whole tea leaf is ground to make this nutrient dense powder, this is where detoxification comes in. Matcha is high in caffeine (but still lower than a cup of coffee) so it encourages clean productivity without a super crash, due to its high antioxidant levels. Plenty of studies have shown that matcha can contribute to weight loss, due to its thermogenic properties. So enjoying a cup before working out can boost your energy levels & fat burning capabilities!  Matcha is a metabolism boosting, free-radical slaying, clean energy giver. This is the amazing brand that I enjoy!

Matcha is brewed a bit differently than other teas. Because it is in powdered formed, a whisk is used to transform the powder into liquid jade. Often served in a bowl, matcha has a strong flavor, very grassy and some even say it reminds them of seaweed. If you enjoy the flavor as I do (I crave it sometimes) then enjoy it straight. It compliments nut milks well for you latte lovers or for those of you who find the straight taste overwhelming.

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Going above & beyond matcha…

This expansive time of year is a great time to detox!  Since matcha has such high antioxidant & chlorophyl levels, it is a puuurfect compliment to spring cleansing. Thorough detoxification relies on hydration, since matcha does have caffeine, always remember to drink a bit more water on the days you enjoy matcha. Listen to your body and you will hear it say that it’s thirsty. Did you know that quite often hunger pangs are actually requests from your body to hydrate?!

Seed to Health has your Spring Cleanse this year!  Join a like-minded group while you enjoy delicious meals for a week, to encourage your body to detox and land in full rejuvenation mode. Cleansing is a great practice to increase vitality and enrich your cooking skills. Through the ritual of cleansing your dial in lasting healthy habits! Spring Ahead is loaded with easy recipes your will use over and over again. It also includes thorough information on how & why to cleanse. You will be fully supported day in & day out by Seed to Health AND a great group of people from all over the place!  Sign up before Wednesday the 10th and you will receive a self-care kit delivered to your front door!

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Powerful Powders:stevia

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Stevia is not so much as a super food but a super sugar alternative.

These days you may here more and more about the detriments of sugar.  Why is sugar so bad?  I could write you a mega-list. But I will say this:  sugar (refined cane/corn) offers a load of calories without any nutrition.  With that being said I am a huge advocate of asking your self, why do you eat?  For taste alone?  Nope, we eat to live, for nutrition & fuel… and flavor comes in a very respectable second place.

I could go on and on about sugar, it is addictive, causes inflammation and it is delicious.  I am human and love it too, but rock it in mucho moderation.  These days it makes me go bananas if I eat to much of it and sometimes even gives me an insta-sore throat.  Taking time to notice sugar’s more long-term effects may help you develop a different relationship with it.

So much of my work with clients explores with the concept of crowding out.  This means instead of quitting bad habits cold turkey, create new habits to crowd out old ones that don’t serve you.

Examples:  Herbal teas for coffee, exercise for over active mind, stevia for sugar!

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So back to stevia,  it goes by quite a few names and comes in quite a few different forms. My favorite name, just simply ‘sweet leaf’.  Stevia is 300x sweeter than sugar! Holy moly, so a little goes a long way. Just like all of the Powerful Powders in this series.

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Stevia is native to both North and South Americas.  It has a long history in South America where it was primarily used to sweeten medicines and teas (yerba mate). Japan made stevia available decades ago but just approved in the EU in 2011  (there were issues in how to classify it, as a sweetener or supplement).  It takes a minute to get used to the unique, sweet flavor. It also may take a moment to figure out exactly how to use it because it is SO potent.

Think of stevia not as a food, for it is calorie free, but more like a flavor enhancer, like cinnamon.  

You will find stevia in powder and liquid forms.  Many packets (the white stuff) is rather processed, to alleviate the bitter flavor that many people dislike.  Different sweet compounds called  glycocsides and steviocides are isolated, processed and either dried or mixed with water to form an easy to use product.

Personally I just use the ground green leaf, found in bulk at my local food co-op. I like my foods closest to whole. Stevia makes an appearance in my home mainly as a compliment to smoothies.  Personally I could go stevia free in smoothies BUT if I want my husband to drink them they NEED to be sweet as soon as they hit the tongue.

This lady loves her stevia, here is a great macaroon recipe. You can bake with it, preserve with it and basically supplement it all around for sugar. As usual, I recommend reading your labels,usage ratios are often provided.  Giving your blood a much needed break from insulin spikes, which subsequently offers you more blood sugar stability, so you don’t crash & burn.

You can find stevia all over the place now, some products more processed than others.  In conclusion, stevia is a great calorie free, low glycemic, carbohydrate free sugar alternative.   Read labels, look out for ‘natural flavors’, buy organic, minimally processed products.

Understanding your relationship to sweetness can be very complex. What is your sweetness style?

green beans & giveaways

This salad is amazing.  It is great hot & cold.  It is so easy to make with just 5 ingredients.

The whole trimming of the green beans take some time but I recommend using scissors and doing a couple at a time.

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Green Bean Salad

1 lb fresh green beans, washed, trimmed & cut into bite sized pieces (this is just my preference)

2 leeks, washed, cut into half moons

1/2 cup (packed) fresh dill

1/2 cup toasted almonds, coarsely chopped

2 T high quality extra virgin olive oil

Fill a sauce pan with water and bring to a boil. (This is to blanch the beans). While waiting for water to boil prepare green beans.  Once the water is boiling, place green beans in the water for one minute, with a slotted spoon or similar tool, transfer beans to a bowl of ice water to stop cooking, for a couple of minutes, then drain them in a colander.  Set aside while you prepare the rest.

In a medium sized skillet warm your choice oil/butter. I used 2 teaspoons of extra virgin coconut oil.  Add chopped leeks & a pinch of sea salt. Saute, uncovered for about 5 minutes, occasionally stirring.  Once the leeks have softened a bit, cover and let cook for about 10 minutes, stirring once or twice. While the leeks are cooking coarsely chop almonds and dill and add them to serving bowl~ If you have a toaster, lightly toast the almonds or quickly do it in a saute pan after the leeks are done.

Leeks should be super soft & buttery.  Add beans to serving bowl and toss with leeks, dill, almonds and olive oil.

( you could also steam the leeks for about the same amount of time and get a very similar outcome)

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On to the giveaway…

 I am offering up some of my best lifestyle tips & healthy resources PLUS recipes, exercises and photos for

Be Well, an inspiration campaign.  It starts on January 1, 2013.

This is a great way to start the year off with some seriously healthy influence…

7 days, 7 topics to make you smile, think & be inspired!

It is totally free!!! Sign up at here

Spread the news, the more the merrier!

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busy bees

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Do you ever feel overwhelmed by all the health news and advice out there?

I do, but it is my job to read it, then synthesis it to offer a streamlined synopsis to clients.  We live in an epic time where there is more to do, try, see and more to read than ever before. Technology offers us plenty of advantages but also it entices many of us to multi-task  ALL. DAY. LONG.

Which brings me to the topic of smart phones. I recently took the plunge and invested in a smartphone. I loved it right off the bat! But I found in the beginning every time I had a spare moment I would reach for it. See, I knew this would happen, which was part of my resistance to getting one. Being without one for the last couple of years has offered me a front row seat to how everyone is looking down, down at their little information bot.

One day I was in a restaurant with a friend, we showed up during a rush and found a back corner spot to post up in. We were chatting up a storm. When there was a tiny lull in our engagement I listened to our surroundings and thought, wow it is really quiet. I figured everyone had cleared out.  Low and behold when I turned around to look, the place was full of occupied 2 and 4 top tables. Everyone was eating and looking at their phones. I thought  this was totally crazy town. This is just one of many experiences I have had that exposed me to the addictive nature of these devices.

Convenient information and social media stimulates the reward system in our brain, that very spark will keep us coming back for more and more. I think it is awesome that there is so much incredible information at our fingertips but the question I have to ask is, does it truly benefit us? Or does it offer a sensory overload and create more stress? Does it make us ‘busy’ all the time?  Are you in sensory overload mode?

The scariest part of smartphone use is that their ultimate convenience wards off our curiosity to know about the affects of radiation on the brain & body. Have you ever thought about all those electromagnetic waves around us ALL the time? It’s pretty wild. These waves absolutely have an effect on the body and we need to be aware of this. The blood-brain barrier is compromised by over exposure of these convenient waves, allowing toxins to permeate this crucial barrier. Now there is plenty of conflicting information out there about the safely of cellphones and wifi. Historically though, there have been plenty of popularly used items that ended up having serious health affects, like cigarettes and cars. My intuition combined with some solid research has lead me to limit my exposure and buck up my daily health protocols…

There are ways to limit exposure-

Do not have the phone in your bedroom while you sleep or turn it off over night

Use speaker phone

Do not keep your phone on your body all the time

When you go outside, leave your phone behind.

Create a ‘no phone’ rule during meals

Create work boundaries

….and if you are a parent try your hardest not to let your children compete with a smartphone for your attention.

TAKE BREAKS, the world will still turn

If you cannot fathom adopting any of the above recommendations then you need to arm your body with the tools to keep it strong and heal itself.  This means busting stress and eating well. Note that that chronic multi-tasking and information overload causes stress. Chronic stress leads to inflammation which is the root of many diseases.

If you have some extra time, do not be scared of peace & quiet.

So, can we have our cake and eat it too?  As long as it is not at the expense of others OR our health.

2012 is prime time to take charge of your health and healing.  There are more toxins, distractions and stress than ever before. Are you too busy to take time out for self care and your health?  Need a hand, be in touch, it is my specialty.