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Jane's 'Pea' licious Salad

‘Pea’licious Salad

Happy spring! I am sitting on my front porch, newly swept and ready for summer, enjoying a beautiful sunny Santa Fe morning. While I was away for three months in England, I found it difficult at times to eat healthy. Actually, almost all the time. I also became addicted to sugar again. Yes, addicted! (Do you know that the part of our brain that lights up with cocaine use is the very same part that lights up when you eat sugar? Yeah, that’s right, sugar is addictive and destructive.) I also packed on the pounds, felt lousy and even depressed. Then the health coach started putting two and two together and realized that my diet was doing me in and I better listen to what I tell people every day, “what you eat makes a difference in how you feel!” So I quit sugar, cold turkey and within three days, the brain fog lifted, the bad thoughts left and I started feeling like my old self. I also tried to find the healthiest item on the menu when eating out and to be mindful when cooking in our flat. When I returned home a few weeks later, I went back to a total nutritarian lifestyle and I’ve lost 11 pounds in two and a half weeks, and I feel great. I’m convicted now. I could not have seen more clearly the night and day difference between how I feel when on a nutritarian diet vs. a sugar laden, nutrient poor diet. (And BTW, my lady friends of a certain age, I suffered terrible hot flashes during my detour of bad eating, but when I stopped the sugar, the hot flashes went to almost nothing, and since I returned to total nutritarian, I’ve not suffered a single one. Yes, what you eat is that powerful!) Now, on to the fun!

This is a recipe I adapted from the seasonal A’peas’ment salad at Viniagrette: A Salad Bistro, here in Santa Fe. Nutrient dense and delicious!

Jane's 'Pea' licious Salad
munchy, crunchy, taste explosion

‘Pea’licious Salad

'Pea' licious Salad
Author: 
Recipe type: Salad
Cuisine: American
Prep time: 
Total time: 
Serves: 2
 
This nutrient dense salad will fill you up and delight your tastebuds
Ingredients
  • One head Romaine lettuce, chopped
  • ½ package chopped sugar snap peas
  • ½ cup julienned radishes
  • ½ cup julienned jicama
  • 1 cup chopped red pepper
  • ¼ cup chopped mint leaves
  • black sesame seeds
  • dressing:
  • ½ cup raw pistachio nuts
  • ½ cup chopped mint leaves
  • 2 cloves garlic
  • 2 scallions, chopped
  • ¼ - ½ cup unsweetened almond milk
  • 2 Tbs. lemongrass mint white balsamic OR 2 Tbs. lemon juice
  • 2 Tbs. champagne vinegar
  • 1 Tbs. nutritional yeast
  • black pepper to taste
Instructions
  1. Chop all salad ingredients and toss in large salad bowl
  2. Place all dressing ingredients in blender or food processor starting with ¼ c. almond milk
  3. Add more milk to desired consistency
  4. Sprinkle salad with black sesame seeds
  5. Serves 2 for a full meal or 4-6 as side salad

 

Give this salad a try! Interested in the Nutritarian lifestyle? Read The End of Dieting: How to live for life, by Dr. Joel Fuhrman and if you need a coach to help you through the transition, check out my health coaching packages. 

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Peace and JOY!

Friday-Foodie

Friday Foodie: Kidney Bean and Pomegranate Salad

Friday Foodie: Kidney Bean and Pomegranate Salad

It’s Friday Foodie Time! It’s Friday Foodie Time! Let’s cook and have some wine, It’s Friday Foodie Time! (Some of you are old enough to know the tune this might be sung to. Everyone else, just make up your own.)

So here’s a super quick salad recipe my sister sent me from Azerbaijan. (Say what? A country that used to be part of the Soviet Union. Next to Turkey and Iran. She lives in Baku.)

Azeri Kidney Bean Salad

This is super simple and can be eaten on it’s own or piled on some greens of some kind. I think it would be really great with arugula. Beans are highly nutritious, but get a bad rap because of their gas producing ways, but if you eat beans on a regular basis (one cup a day is what you should aim for) and keep your gut cleared out by eating plenty of healthy fiber, the gas will be little and the aroma non-exisistent. Really! What’s so great about beans? They are starch resistant, good for the heart and should be part of any diabetics diet. Dr. Joel Fuhrman explains it all here. So here’s your recipe. Enjoy!

Friday Foodie: Kidney Bean and Pomegranate Salad
Author: 
Recipe type: Salad
Cuisine: Azeri
Prep time: 
Total time: 
Serves: 2
 
A quick kidney bean salad. High in antioxidants and fiber.
Ingredients
  • 1 can kidney beans; rinsed
  • ¼ + pomegranate seeds
  • 2 Tbs. chopped red onion
  • 2 Tbs. chopped cilantro and/or mint
  • 1 tsp balsamic vinegar (a white is nice in this salad)
  • ½ tsp olive oil
  • substitute: chopped tart orange slices for pomegranate seeds
Instructions
  1. Mix all ingredients in a bowl.
  2. Can be eaten alone or served on salad greens like arugula.

 

Friday-Foodie

Friday Foodie: Breakfast or Snack Bar

Friday Foodie: Breakfast or Snack Bar

You are going to LOVE these. Super simple and quick to make, they are a great breakfast bar or an afternoon snack.

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Friday Foodie: Breakfast or Snack Bar
Author: 
Recipe type: Breakfast or Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
This is a quick and easy recipe that even your pickiest breakfast eater will enjoy.
Ingredients
  • ½ c peanut butter or almond butter
  • 2 ripe bananas, mashed
  • ½ c almonds
  • 4-7 pitted dates
  • ¼ c dried cherries,
  • 2 Tbs. natural cocoa
  • ¼ c unsweetened coconut flakes
  • ¼ c raw pepita (pumpkin) seeds
  • 1 c rolled oats (not minute or instant)
  • optional: ¼ c raisins or chopped nuts
  • optional for snack bars: ¼ c dark chocolate chips
Instructions
  1. Preheat oven to 350
  2. Line a large loaf pan with parchment paper
  3. In a small sauce pan over medium heat, stirring constantly, heat nut butter and banana until nut butter is softened and completely combined. Remove from heat.
  4. In a blender or food processor, coarsely chop almonds, dates, and cherries.
  5. Add coconut flakes and process a few seconds to break up flakes.
  6. Transfer to a bowl.
  7. Add oats and pepitas and any optionals.
  8. Pour banana mixture over dry ingredients.
  9. Stir till combined.
  10. Press into loaf pan.
  11. Bake for 30 mins.
  12. Allow to cool before cutting.
  13. breakfast bars or cut into bite size pieces for a healthy snack.

 

Friday-Foodie

Friday Foodie: Black Bean Soup

Friday Foodie: Black Bean Soup

This is one of my all time favorite soup recipes, adapted from the Vegan Piggy, a blogspot that has been inactive for several years now. I changed up the amount of broth, the tomatoes and spices a bit.  It is definitely a very tasty, easy to make, delicious soup.

One thing about my videos, I do them as they come. I don’t set a stage or anything like that. I’m cooking just like you are sometimes, in pajamas early in the morning (that would be in this video for sure), or in the evening, tired at the end of a long day. Life happens and taking time to cook, means you fit it in where you can. The great thing about soups, they are easy to do in the morning, as you can chop up everything, throw it in a pot and let it simmer while you dress for work. Ladle some up into a jar, throw the rest in the fridge for later, and you walk out the door with a great lunch. Add an apple and cut up veggies, and you are well fed. Then you have lunch for the week, or dinner the next night.

Here’s the video and the printable recipe is at the bottom.

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Friday Foodie: Black Bean Soup
Author: 
Recipe type: Soup
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This is a hearty, tasty, healthy soup. Easy to make, it provides you with the beans you need and a few other veggies.
Ingredients
  • 1 lb black beans, soaked, rinsed and cooked. OR 4 cans of black beans, rinsed
  • 3 C. Vegetable Stock
  • 1 Can Organic Diced Tomatoes with green chile (without chile is fine too)
  • 2 Tbs. water
  • 4 Cloves Garlic, minced
  • 1 Medium yellow or white onion, diced
  • 2 Carrots, peeled and sliced
  • 2 t. Cumin
  • ½ - 1 t. Chili Powder, depending on how hot you desire
  • 1 t. Smoked Paprika
  • Salt and fresh ground pepper to taste
  • ¼ - ½ C. cilantro
Instructions
  1. Place one third of beans and tomatoes in blender, and process until smooth.
  2. Heat a heavy frying pan on medium heat.
  3. Once hot, add water and chopped onions and carrots.
  4. Sauté for five minutes.
  5. Add garlic and sauté until an additional two minutes.
  6. Add broth, spices, bean puree and the rest of the beans to the mix.
  7. If you like a more brothy soup, add ½ - 1 cup more stock.
  8. If you like a thicker soup, reduce broth from 3 cups to 2 cups.
  9. Reduce to very low heat.
  10. Cover and simmer slowly about 20 minutes, stirring every once in a while to prevent the beans from burning at the bottom of the pan.
  11. Before serving, add fresh cilantro.
  12. This soup tastes great with a small scoop of brown rice.
  13. Serve with a small salad for a completely satisfying meal.

 

Friday-Foodie

Friday Foodie: An Asparagus Minute

Friday Foodie: An Asparagus Minute

Fall and spring are the best times to enjoy asparagus and so I thought I would share with you a simple way to rid the spear of the woody, chewy ends. This works without fail, and though may seem wasteful, it’s no more wasteful than leaving the uneaten portion on your plate. You’re just getting rid of it ahead of time! I’ve also included a simple recipe you can try with these delicious green spears. Enjoy!

Friday Foodie: Asparagus in mustard thyme sauce
Author: 
Recipe type: side dish
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This is a delicious way to prepare a crispy green asparagus.
Ingredients
  • One bunch of asparagus, bottoms snapped and removed
  • 1 cup of vegetable broth
  • 1 tsp of butter
  • 1 tbs Dijon mustard
  • 1 tsp ground thyme
Instructions
  1. Bring broth to a boil in a ten inch skillet
  2. Add asparagus spears, layering flat on bottom of skillet
  3. When stalks turn bright green, remove to a serving dish with raised rim (do not cover)
  4. Reduce broth to about ⅓ to ¼ cup
  5. Stir in mustard and thyme
  6. Add butter
  7. Pour over asparagus and serve
  8. May be eaten hot or cold

 

Friday-Foodie

Friday Foodie: How to cook a spaghetti squash

Friday Foodie: How to cook a spaghetti squash

Last week I showed you how to make a basil walnut pesto. This week, let’s make spaghetti squash and serve it up with some of that pesto. This is also good with my Incredible Meatless Spaghetti Sauce and would be a great accompaniment to roasted veggies. If you don’t have a really sharp sturdy knife to cut this in half, then cook the squash whole, but poke some holes into it, piercing all the way to the heart, or you will have an explosion and a huge mess to clean. Let me know if you have questions and if you like this Friday Foodie, please share it with your friends by clicking the buttons below!

Directions:

With a sharp and sturdy knife, cut the squash in half. Scoop the seeds and threads from the center. Place cut side down on a baking sheet and bake at 400 for 45 mins to an hour. When completely baked, shell should yield to a fork and center should be completely hot.

Cooked spaghetti squash

Once baked, use a fork to scoop out the insides, forming piles of “noodles” ready to be served with pesto, spaghetti sauce or roasted veggies.

Enjoy!

Friday Foodie Minute: Avocado and Tomato Salad

Friday Foodie Minute: Avocado and Tomato Salad

This salad takes not much more than a minute to throw together, yet is incredibly delicious. The avocado makes it rich enough to eat for a meal or divide up into side salads for several. Use cherry tomatoes cut in half or slices of a really great meaty tomato. Try it with cilantro and ancho fruit vinegar, or basil and balsamic. Whichever you choose, this is a great salad that is easy and quick to prepare. Hope you will give it a go!

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Friday-Foodie

Friday Foodie: Raw Corn and Radish Salad

Friday Foodie: Raw Corn and Radish Salad with spicy lime dressing

I adapted this delicious recipe from Food and Wine, by Nick Fauchald. The original recipe called for too much oil in my opinion, so I adjusted it back and added some Ancho Fruit Vinegar which I found at Oleaceae here in Santa Fe. But don’t worry, they are online too and believe me, even if you find this pricey, it is so worth it! Next week I will share another recipe using this same vinegar. Hope you will give this recipe a try!

 

Friday Foodie: Raw Corn and Radish Salad
Author: 
Recipe type: Salads, raw
Cuisine: American
Prep time: 
Total time: 
Serves: 8
 
Raw corn and radishes, parsley and red onion, dressed in a spicy jalapeno dressing, make this a great late summer salad for anyone.
Ingredients
  • DRESSING:
  • 2 Tbs fresh lime juice
  • 1 small jalapeño, seeded with veins removed, and finely chopped
  • 1½ tsps raw honey
  • ¼ tsp cumin
  • 2 tsps canola oil
  • 2 Tbs ancho fruit vinegar or rice vinegar or white balsamic
  • salt and pepper
  • SALAD
  • 4 ears of corn, kernels removed
  • 8-10 small radishes, halved and thinly sliced
  • ½ c chopped flat leaf parsley
  • ½ c chopped red onion
Instructions
  1. Place dressing ingredients in blender and blend.
  2. Place all other ingredients in salad bowl.
  3. Toss.
  4. Pour dressing over salad and toss again.