In part 3 of my 7-part series on healthy food swaps let's tackle vegetables (check out part 1 and 2 here and here). How many 1-cup servings of veggies do you eat daily? The USDA recommends 5 to 13 servings per day of veggies and fruit depending on your unique size and gender. 

Vegetables are high in disease-fighting fiber, vitamins, minerals and phytonutrients. They are the shining stars in a mostly plant-based diet. Without the glycemic impact on our blood sugar that fruit has, veggies cannot be underestimated for their positive impact on our health. 

Veggies are a choice most people could improve upon by increasing the amount and the variety consumed on a day over day basis. Not a huge fan? Try dressing them up with your favorite sauces like Asian peanut sauce, pesto, cashew cream, or a healthful salad dressing. Or tuck them into other foods you love. Below, we'll incorporate veggies in unconventional ways. Sure, spinach and leafy greens in smoothies, but what about left-over cooked veggies in a breakfast scramble? Or in a lunch wrap? Read on to boost your daily veggie habit.
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• Frozen Freedom – One of the most accessible ways to introduce veggies into the diet: buy a bunch of frozen bagged vegetables and eat a bag a day. You can also stock up on favorite varieties when they are on sale. Find a cooking method and spices that you love. Be sure to include a generous use of olive oil or ghee, a sprinkle of sunflower or pumpkin seeds or a healthy sauce to help take the edge off the bitterness, especially if you have a tentative palate. This is an easy, customizable habit which can work 365 days a year.
• Crudité – Why not clean and prep raw veggies just twice a week? Keep in containers in the fridge and use as snacks (with hummus, guac, or nut butter) or for quick meal prep. An easy answer to “mom, there is nothing to eat.” If this feels like a lot of work, buy a prepared crudité tray from the grocery store. Do this prep with your kids; especially for teens, it’s a great opportunity to teach them about knife safety and involve their handiwork in the food (hint: they are a lot more likely to eat it as a result!).  
• Sweet Roasting – When we slow-cook vegetables in the oven (toss with oil and salt/spices and put on a baking sheet or air fryer in a single layer) until they are just light caramelized, we free up their sugars and ease the bitter flavor of many vegetables, especially for the cruciferous varieties. Many people will not come near steamed Brussels sprouts, but they will gobble up a bowl of roasted ones. Try this for root vegetables too which become very sweet and creamy in texture.   
• Bagged salad – no need to shun the pre-made. Bagged, pre-washed leafy greens hold the key to salads, smoothies and quick meal prep. Salad kits are popular and are truly a 1-bag wonder – all the ingredients including the dressing included! Choose organic as these vegetables carry a high pesticide burden.
• Veggie Steaks – ever heard of cauliflower steaks? Slice a cauliflower head to ½ inch thickness, coat with olive oil, and roast with your favorite spices. Ditto for portobello mushrooms. Makes a beautiful side or a centerpiece of a vegan meal. See below for the recipe.

CAULIFLOWER STEAKS
Cauliflower steaks are a surprisingly caramelized, sweet and delicious treat. Cauliflower is a source of almost every nutrient we need including choline, which is hard to find in most foods, and sulforaphane, an antioxidant which inhibits cancer growth.

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Serves 3-4 

Print recipe

1 large head cauliflower, stemmed
Olive oil
Salt 
Freshly ground pepper

Preheat oven to 425 degrees. Rinse cauliflower. Place on cutting board upside down. Using sharp knife, slice cauliflower into 1/2" slices. Don't worry if some of the slices fall apart a bit. Place all slices and pieces on a baking sheet. Drizzle with olive oil and use hands to coat both sides of cauliflower slices. Sprinkle with about 1/2 teaspoon of salt and a few grinds of fresh pepper. Roast in oven on top rack for 10-12 minutes and flip pieces with a spatula. Return to oven and cook another 12 minutes or until golden brown.

Did you try some of the food tweaks from last month's post (see part 1 on pasta and rice swaps here)? How did it go? I'd love to hear from you below. Keep up the good work on your health and shed more pounds for summer!

In part 2 of this 7-part series let's talk about potatoes and fries. Remember, these easy, real food swaps will take you from pound-packing choices to nutrient powerhouses that feed your body and mind. And these tweaks can help you with weight control by reducing inflammation and stabilizing blood sugar. Plus they are delicious!

Potatoes and Fries
It’s hard to say no to French fries or roasted potatoes. But you don’t have to. Just substitute white potatoes with one of the options below, and slice into fry-sized strips. Use melted ghee, coconut oil or avocado oil instead of highly refined vegetable oils. Roast, bake, or air fry for a crispy, nutritious side:

• Kohlrabi
• Celeriac root
• Parsnip
• Sweet potato
• Sunchokes
• Turnips
• Trumpet Mushrooms (see recipe below)

For a healthier mashed potato dish, substitute steamed cauliflower for half (or more...all!) of the potato. Whip (or cream in a food processor or with a hand mixer) until smooth with generous olive oil and ground pepper and salt to taste. For variety, try well-steamed turnip, parsnip, or kohlrabi as well. You will be surprised at the flavor in this swap!

You already know that eating real food is non-negotiable for sustainable health. But for some, the advice to “just eat real food” is not specific enough (isn’t a croissant real food?), not always accessible (I can’t find or afford foods I’ve read I should be eating), and not always do-able (I don’t have time to cook; how do I prepare real food?). 

For the rest of 2021, I'll be blogging about specific, easy, real food swaps which will take you from pound-packing choices to nutrient powerhouses that feed your body and mind. These tweaks can help you with weight control by reducing inflammation and stabilizing blood sugar. Plus they are delicious! Tune in each month for practical, hands-on guidance to boost your food choices and elevate your health, and try the recipes for inspiration. Let me know if you do in the comments below.

Today, let's tackle and tweak carbs:

Pasta and Rice

• “Foodles” – pasta replacement from vegetables. Zoodles (zucchini), swoodles (sweet potato), sqoodles (squash) and many others. Most stores now carry pre-made Foodles in the produce aisle. Or, you can purchase a spiralizer–a fun family-friendly activity to make these noodles. Otherwise, spaghetti squash (shredded with a fork after roasting) is always a great option too.
• Cauliflower rice – a winner for rice lovers. Start out by replacing half of the regular rice with riced cauliflower in recipes and work up to complete rice elimination. Buy frozen cauliflower rice packages to avoid the possibility of mold contamination, and add it just in the last minutes of rice cooking for optimal texture.
• Shirataki / Miracle Noodles – convenient and made from konjac yam, a resistant starch, these can hit the spot for pasta and rice lovers. Similar in texture to rice noodles, these are a bit gelatinous and sticky and soften nicely when cooked in a sauce. And they're a great source of prebiotic fiber for the microbiome. You can stock up on these noodles via online resources for healthy foods such as Thrive Market for a great savings. 
• Bean and legume pastas – many varieties in a bunch of shapes from spaghetti to rotini, popular brands are made from black beans, lentils and chickpeas. These pastas are a high fiber, grain-free alternative to flour-based pasta. They're great for kids too. 
• Veggie Extravaganza – As you progressively reduce refined or excessive carbohydrates in your diet (especially in grains), you may enjoy trying a bed of various types of vegetables as a base for a sauce. Try chicken in peanut sauce on top of a mound of steamed broccoli or your favorite bolognese sauce atop a bowl of green beans. There are endless, nutrient-dense and flavorful possibilities here!  

​Miso Miracle Noodle Soup
This is a delicious meal in a bowl using shirataki noodles. These no-carb, noodles are made from konjac yam. They are a healthy substitute for noodles made from flours,  and they offer excellent prebiotic fiber.

Serves 3

Print Recipe

1 16 oz. carton organic veggie broth
1 clove garlic, chopped
4 T organic miso paste
3 packages shirataki, Miracle Noodles
1 lb salmon filet, skinned (Note: You can substitute with other proteins such as chicken or tofu.)
1 T olive oil
salt and freshly ground pepper
2 baby bok choy, rinsed and chopped into 1" pieces
1 large stalk broccoli florets, rinsed 
6-7 shitaki mushroom caps, rinsed and sliced thin
1-2 T tamari sauce or coconut aminos

For toppings, optional:
6 T olive oil
1 1/2 t red pepper flakes
1/2 t paprika 
1 large shallot, finely chopped
2" piece of ginger, finely chopped
1/4 c brown rice crispies
1 T sesame seeds
salt
1/3 c cilantro, chopped

In soup pot, heat veggie broth with garlic. When boiling, reduce heat, add miso paste and whisk until well combined. Cover and set aside. 

Meanwhile, in small pot, fill 3/4 with water and bring to boil. Drain and rinse Miracle Noodles and pour into pot. Bring water back to boiling, and boil for 3 minutes. Drain noodles and set aside. 

Heat a large sauté pan on high. Rub both sides of salmon with olive oil. Sprinkle both sides with salt and pepper. Place onto pan and cook one side until salmon easily releases from pan, about 4 minutes. Flip and repeat on other side. Remove from pan.

In same sauté pan, add vegetables. Sauté until mushrooms begin to brown, about 5 minutes. Add  tamari sauce and continue to cook for 1 minute. Turn off heat. 

For toppings: Make chili oil by adding 4 tablespoons of the oil to another sauté pan and heat gently over medium heat. Place the red-pepper flakes and paprika into a small bowl. Once the oil is warm, but not smoking, pour it over the spices. Set aside as you make ginger crumbs.

For the ginger crumbs, add the remaining 2 tablespoons oil to the same pan and heat over medium-high. Add the ginger and shallot. Reduce heat and cook for 10 minutes, stirring often, until browned. Add the rice crispies, sesame seeds and 1/4 teaspoon salt, and cook for 4 to 6 minutes more, stirring often, until toasted. Turn off heat.

To assemble soup: Ladle broth into bowl. Layer with noodles, veggies and pieces of salmon. Top with ginger crumbs and spoon on chili oil to taste. Top with cilantro. Enjoy!

As we head into summer following a crazy year of binging carbs, alcohol and Netflix, are you looking to lighten up before squeezing into your bathing suit? I've written many posts about how to eat for your health, energy and weight. Would it surprise you to know that what you imbibe might be just as important if not more so?

Are you attached to your beverage habits – the nightly glass of wine, the wake-up cups of coffee, the mid-afternoon pick-me-up soda? The calories and sugar that come along with these drinks and their effects on our hormones and neurotransmitters can cause a cascade of bodily effects that end up packing on the pounds. If this is you, are you curious to feel how tweaking your habits can help you sleep better, feel lighter and less stressed, and actually purge toxins? Here are some suggestions to gently transition away from these entrenched habits:

COFFEE
Do you use coffee for comfort, energy, to perk up, as part of an ingrained habit (daily Starbucks run, anyone?), or even as a daily laxative? Some studies have shown benefits from moderate coffee intake, especially for those who are fast caffeine metabolizers. But for many, the daily multi-cup coffee habit is disturbing sleep, stimulating our stress hormones, and promoting a hyper-vigilant nervous system. Why do you drink coffee? If you think it could be causing you stress, consider one of the modifications below.

• “But first, lemon water.” (Instead of the popular “but first, coffee”). Start your day with a cup of warm or room temperature lemon water before anything else. We are most dehydrated first thing in the morning! This habit provides much-needed hydration after an overnight fast and helps flush the system from metabolic waste. A simple, easy-to-remember addition to the daily routine without taking anything away.
• Organic matcha or green tea. Still caffeinated–although about half as much–with the calming amino acid l-theanine, matcha can increase focus while calming the nervous system.is full of phytonutrient antioxidants and cancer-fighting phenols. Try a matcha latte with non-dairy milk if you're dairy free; some favorite add-ins include stevia, date syrup, vanilla and cinnamon. A green tea with honey can be a great afternoon pick-me-up.
• Dandy Blend. An organic herbal concoction featuring dandelion root, Dandy Blend resembles coffee, still has a rich, bitter taste and helps the liver and gallbladder detox. For those who drink coffee all day long – start by replacing all but the first 1-2 cups of coffee with Dandy Blend and go from there. Dandelion root tea is a less expensive version with a lighter flavor. 
• Elixirs. Tasty, convenient beverages featuring mushrooms, medicinal herbs and superfoods come in many flavors and provide a variety of therapeutic benefits. https://harmonicarts.ca/collections/elixirs is a great example of what’s available. Or make your own using Om mushroom powders such as their recipes here: https://ommushrooms.com/blogs/blog/immunity-tinctures   
• Upgrade to better coffee. Coffee is a high-pesticide crop and is often moldy. Always choose organic such as Equator, Lifeboost and Purity. Four Sigmatic goes a step further as organic coffee options infused with medicinal mushroom extracts.
• Creamer replacement – for those with dairy elimination who still want to have cream in their coffee or tea, choose from a variety of non-dairy options including almond, coconut, oat or macadamia varieties which are surprisingly creamy and rich. A touch of MCT oil or full fat coconut milk can be used for quick-absorbing and filling fats that add richness and creaminess.

SODA
A major promoter of diseases such as diabetes, obesity and aluminum toxicity, soda can be a hard habit to break! Here are some alternatives that keep the fizzy refreshment but drop the chemicals and sugar load. It typically takes about 2 months for our taste buds to withdraw from a habit of highly sweetened beverages and appreciate rich, natural flavors.

• Zevia – a canned stevia sweetened beverage that can be a great first step to wean off commercial soda. Comes in a variety of flavors, including a cola.  Over time, begin to dilute this with plain or sparkling mineral water to “reprogram” the taste buds to need less sweetness. 
• Flavored or unflavored stevia with mineral water – use something like Pellegrino or Gerolsteiner as a base. Add some stevia drops and you get a fizzy soda-like drink!
• “Hollywood” spritzer – drop the stevia and flavor the sparkling mineral water with a splash (1-2 Tbsp) of fruit juice (great with citrus) or a couple chunks of real fruit such as pineapple or watermelon that you lightly macerate with a spoon in the bottom of the glass. 
• Kombucha or Switchel – probiotic-rich beverages which can be mixed with plain or sparkling water for a great soda replacement. Great for the microbiome too. 

ALCOHOL
For many people, light-to-moderate alcohol intake can be an ongoing part of a healthy lifestyle. But while one is wrestling with chronic disease, or issues with sleep, energy, hot flashes and/or weight, patients often benefit from substantially reducing or taking a break from alcohol. To reduce the alcohol, keep the meaningful rituals that matter most (e.g. the glass, the setting, the relaxation, the sunset, the companionship) and spice it up with fun, alternative Mocktail options:

• Antiox Powerhouse – Lemon juice, water, a splash or pomegranate juice, and blueberries. Blend together (with ice if it’s summer) and top with minced mint leaves.  Delish! 
• Nongarita – Juice of 1 lemon, 1 lime, chilled water and a few drops of stevia. Serve over ice and serve in a glass with Himalayan sea salt around the rim. Great for extra vitamin C and electrolytes!
• A Modern Digestif – Fill an ice-cold shaker with 1 1/2 cups sparkling mineral water, 1-2 tablespoons apple cider vinegar, 5-10 drops liquid stevia and 3-5 drops of 1 or 2 essential oils based on preference (some good ones are lemon, ginger, lime and grapefruit). Shake and serve over ice or in a sexy glass with a cocktail umbrella. Garnish with a citrus slice or fresh mint. Especially great before dinner, the vinegar and the bitter oils stimulate digestive secretions. 

You can research mocktail recipes online to find ones that call to you. Serve beverages in a wine or margarita glass to enhance your experience and perhaps increase your sense of belonging or comfort in social settings. 

And keep an eye out for my upcoming Summer 5-Day Detox to reset your health and ditch some unwanted pounds.

It's been a year of sheltering-in-place. A year of uncertainty, loss, slowing down, gratitude, isolation, and lots of change politically and personally. How's your stress level? How have you been coping over the past year?

Many have turned to comfort food and alcohol. In fact, sales of spirits and wine rose 34.1 and 30.1%, respectively, according to Nielsen data. And carb-loading and unwanted added pounds have become common topics of discussion. Can you relate to adopting a behavior that feels good in the moment, but may have unintended, unhealthy effects?

I'm finding that this year has heightened the stressors and coping behaviors that have always been there, and may now have become entrenched, unhealthy habits. If this speaks to you, you can help yourself by paying attention to what's eating at you. Curiosity, self-reflection and self-compassion can help shine a light on the triggers underneath these habits that aren't serving you so that you can let them go. 

If you are struggling with overindulging or overdoing, I recommend you take a few minutes to unwind, breathe deeply, take a walk, or do yoga, for example. Then in a relaxed state, ask yourself the following questions to shine a light on what's underneath this behavior:

• What is my "why" for being healthy? Dig deep. Perhaps it's being here on this earth for your children, grandchildren or avoiding the unhealthy decline of an older relative.
• What emotions are underneath my nightly glasses of wine/extra cookies?
• What is my relationship to myself during this stressful time? When's the last time I hugged myself, forgave myself, practiced self-compassion, looked in the mirror and said "I love you"? 
• How would the quality of my experience change day-to-day if I focused on self-care? What can I do today to make a difference?
• What fun, healthy, calming activities could I start now that might help me reach my wellness goals?
• How can I allow myself some freedom while not overindulging? 
• How do I want to feel, at the end of the week, month, year, pandemic?--yes, there will be an end!

Take a moment to let these feelings wash over you. Write your answers on a piece of paper and tape it to your mirror or fridge as a daily reminder of how you want to live.

Months ago, with my husband home more often, papers, art projects, and dirt began to overwhelm the house. As the default housekeeper, I was scrubbing and organizing every surface in the house...DAILY. One day, I realized that this behavior had become an unhealthy habit; it wasn't providing me with any joy. It was also obsessive and an unwise use of my time. With curiosity, I asked myself, "how is this habit serving me?" I realized it was a way to feel in control in order to quell my anxiety about Covid and the political climate last year. But too much cleaning became compulsive. With massive compassion and comfort for myself (I hug myself often and highly recommend it!) I eased up on the habit using the 80/20 rule, a structure I share with clients about eating. This rule states that if you eat healthfully 80% of the time and allow flexibility in your choices 20% if the time, you're doing just fine and still doing your body a world of good. This flexibility keeps you on track without rigidity. Now, relying on one planned day of cleaning gives me the peace of mind that it will get done, that I'll have a boost of calming hormones on those days, and that I'm more balanced with my time. 

The keys to coping during this time period, like all others, is curiosity, personal reflection, self-compassion and balance.

Easy, Stress-Free Nut Butter Acai Bowl
Treat yourself to this phytonutrient-rich bowl of plant-based foods. It's a good substitute for a smoothie, especially as the days get warmer. 

1 frozen acai pack (I get mine at Trader Joe's.)
1 heaping T of nut butter (Peanut or almond butter work well.)
1 banana
Handful of fresh spinach, optional
2 T unsweetened shredded coconut
2 T hemp seed
1 T chia seed
1 T cacao nibs
Blueberries or berries of choice

In a high-powered blender, combine frozen acai pack with nut butter, peeled banana and spinach if using. Blend until smooth and creamy using a pusher or occasional spatula to push contents down toward blades. Pour into bowl. 

Toast coconut in a saute pan over medium heat, stirring often until just lightly golden brown. Top acai mixture with coconut, seeds, nibs and berries in rows. Enjoy!

Did you know that one small healthy step today can become a habit in a couple months? Add in another healthy choice and now you're building momentum. Making a few healthy tweaks in your diet and lifestyle can add up to a new perspective and a feeling of greater health, happiness, and pride over your newfound vibrance. 

To get you through the holidays with a focus on your health, try adding in one new habit for a few weeks, and begin to build new healthy routines in your life. Pick one tip below. Do it daily. That may be enough. If you want more, choose another from the list building in sequence or in any order. Focus on adding things in, not cutting things out. These small steps can have MAJOR impact in the long run. Have fun, and rev up your health for 2021!

1. Start your day with warm water and fresh lemon juice for a delicious detoxifying and hydrating lift.
2. Choose organic coffee or tea. Did you know that coffee and tea are highly contaminated with pesticides? Go organic to avoid the toxins.
3. Add a scoop of collagen powder to your morning drink. Without adding any taste, collagen easily starts your day with 11 grams of protein and gut healing.
4. Save all your veggie scraps in a large Ziploc bag in the freezer instead of composting them. When ready, put them in a pot covered with filtered water. Cover, boil, then simmer for about 30 minutes. Strain. You now have a healthy veggie broth. Add a tablespoon of organic miso per cup of broth for a delicious soup.
5. Make your miso soup (see #4 above) uber healthy by adding a scoop of adaptogenic mushrooms to each cup of soup.  I learned about Om mushroom powders from a foodie friend. Om adaptogenic mushroom products are so good and provide hormone-regulating health benefits. Find them in the supplement aisle of natural food stores.
6. Miracle Noodles! Have you tried these slippery shirataki noodles? They are almost carb-free and made from glucomannan, a gut-healthy prebiotic fiber. Delicious in soups or as an alternative to rice with Asian dishes.
7. Eat protein at every meal. Protein satiates you longer than carbs and helps regulate blood glucose so you don't get the sugar highs and lows that cause cravings and mood changes.
8. Eat good fats at every meal. Healthy fats like salmon, avocado, nuts, seeds, olives, olive oil, and coconut oil help keep your cell membranes permeable for better nutrient absorption (as opposed to polyunsaturated yellow vegetable and seed oils and trans fats). And by regulating blood sugar and cholesterol, good fats actually help you lose weight. 
9. Double or triple the recipe. Having healthy leftovers allows you to de-stress the next day. And you can freeze soups and stews for future meals.
10. Add electrolytes to your water. Electrolyte powders such as Ultima powder add flavor without sugar and help you hydrate better than plain water.

Sweet Pea Soufflé
As a teen, I was lucky to live with a French family in the south of France one summer. They taught me to make classic cheese soufflé. I still have their recipe and used it as a foundation to create this gluten-free, dairy-free sweet pea variation.

Serves 4
 
Print recipe
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1 T olive oil
1/4 onion, chopped
1 1/2 c frozen sweet peas
1/4 c vegetable broth
2 T white wine, optional
1/2 t salt
1/4 t pepper
1 t dried thyme
3 1/2 T Miyoko's butter + more for greasing soufflé pan
1/3 c gluten free flour
1 3/4 c almond milk (or milk of choice)
4 large or jumbo eggs, separated

Preheat oven to 350 degrees, convection setting. In a sauté pan, add olive oil over medium heat. Add onions and cook for a few minutes until translucent. Add peas, salt, pepper, thyme, broth and wine if using. Stir well and cook over medium heat until liquids have evaporated, about 5-10 minutes. Use blender or immersion blender to blend pea mixture until smooth. Set aside.

To make bechamel sauce, in a saucepan, melt butter. Add flour, stir well and cook for about a minute to remove raw flour taste. Pour milk slowly, stirring constantly. Continue to stir as sauce thickens. Remove from heat. Let cool for a few minutes. Add egg yolks to bechamel, one at a time, stirring after adding each one. Now add pea mixture to sauce and stir until combined.

In a mixing bowl, beat four egg whites until soft peaks form. Don't over beat or the whites will become too dry. Pour bechamel mixture into large bowl. Scoop out some of the egg whites with a spatula and fold gently into bechamel mixture. Folding gently keeps the air intact inside the egg whites for a fluffy soufflé. Continue adding and folding egg whites until completely added. 

Grease the inside of a soufflé dish with the extra butter. Gently pour mixture into dish. Bake for 30 minutes. Enjoy!

My sons Matt and Dylan love to cook, and boy do they whip up delicious food. They are 28 and 26, and have known their way around the kitchen since they were barely teens. Have you taught your kids or grandkids how to cook for themselves–the most foundational aspect of health–so that they actually WANT to be in the kitchen? Here's how we did it. 

Years ago, my husband Rob had the amazing idea to gamify cooking. We call the game "Throwdown" after the old Food Network show, "Bobby Flay's Throwdown," now called "Beat Bobby Flay." Our Throwdown is a competitive game to see who can make the most delicious version of what you (or your kids) choose to make. It can be a side dish, entree, salad, dessert, or even a sandwich. We once did BLTs, and Matt surprised us by creating a balsamic reduction plus brie cheese in his. Ah-mazing! He won of course. Each of you will be making your own dish independently, but at the same time. Well beforehand, each person decides on ingredients he/she will need and creates a shopping list. I'm usually the shopper for the group. On game day, everyone gets focused, and the kitchen smells tantalizing as we each create our masterpieces. Have an impartial judge present to taste each person's creation without knowing who made what. Or, choose from among the cooks–someone who's good at being impartial. 

Last weekend, Dylan challenged us to a Throwdown. We are all in love with a gluten-free, vegan cookie from a café in San Francisco. Dylan's idea: Who could create a cookie most like the café's? With the ingredients listed online (and below), some of us stuck to the basics while others embellished their recipe with almond butter or eggs. I was the purist, and mine was closest to the original. The addition of almond butter put Dylan's cookie over the edge in taste though. He won this time.

I'm so grateful that my guys enjoy cooking. With time together while sheltering in place, I highly recommend making Throwdowns part of your family ritual. Happy cooking and Happy Thanksgiving! 

Healthy Chocolate Chip Cookie
Here's the basic recipe I made for my cookie. Get creative and add 1 T almond butter, 1 t cinnamon, or whatever your heart desires.

Makes 1 giant 4" cookie

Print Recipe

1 c almond meal (We used Bob's Red Mill fine almond flour.)
Scant 1/2 t baking soda
1/8 t salt
2 T unrefined coconut oil, melted
2 T maple syrup
1 t vanilla
1/4 c 70% dark chocolate chips (can use dairy free or stevia-sweetened)

Preheat oven to 350 degrees. In a bowl, combine first 3 dry ingredients and mix well. In a saucepan, melt coconut oil. When melted, turn off heat and add maple syrup and vanilla to pan. Stir well. Pour wet ingredients into dry ingredients using spatula to get the liquids out of the pan. Mix the batter well until fully combined. Add chocolate chips and mix well again.

Place parchment paper onto cookie sheet. Turn batter onto center of parchment, and press into a 4" circle. The cookie should be about 1/2" high. Bake for 12 minutes or until lightly golden brown. Let cool. Can store uneaten cookie (as if) in refrigerator. Enjoy!

Did you know that vitamin D can protect you from many life-threatening diseases? Research shows that from breast and colon cancers to upper respiratory conditions (including colds and COVID's inflammatory cascade in the lungs,) vitamin D can be a life saver. Beyond that, vitamin D helps keep the intestinal lining intact to avoid a leaky gut and ensuing systemic inflammation and autoimmune diseases. It's also important for bone health and glucose metabolism.

If you like to geek out on scientific research like I do, here's a study that highlights vitamin D's efficacy against upper respiratory conditions.

The key is to be sure you have an optimal vitamin D level of at least 50 ng/l, and the only way to know that is to get tested. If you know you have an autoimmune condition, a higher D level may be called for. But too high can be immunosuppressive. Current recommendations suggest getting blood tests quarterly as you optimize your level.

I thought I was doing myself a favor this summer, exposing myself to sun for 15 minutes a day to synthesize vitamin D from sunshine AND supplementing with 2000 IU of vitamin D daily. Was I surprised when my blood test showed a suboptimal 30 ng/l! Some of us are not good at converting sunshine, ahem, myself included.

Have a recent lab result? I just learned about this site that calculates how much vitamin D you should take to increase your levels if needed. But please be sure and check your levels regardless.

Because vitamin D is a fat-soluble vitamin (like vitamins A, D, and K), eating healthy fats at the same time is important for absorption of the vitamin. See my post here for a list of healthy fats. Foods that are rich in vitamin D include:

• Salmon, herring, sardines, halibut and mackerel – fatty fish which have their own supply of healthy fat
• Fortified foods and milks (dairy and nut milks)
• Cod liver oil
• Egg yolks

 
Lastly, vitamin D needs magnesium to become active in the body. Since they work in concert, it’s important to take magnesium as well as vitamin D to prevent magnesium depletion. Reach out to me if you have questions. 
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HEMP SEED BREAD
Gluten-free, rich in protein, omega-3 fatty acid, fiber and eggs, this yummy bread also offers lots of vitamins and minerals, including vitamin D.

Print recipe

1/2 c hemp seed flour (I blended hemp seeds – called hemp hearts – to make flour)
1/2 c Tigernut flour (or substitute with another gluten-free flour)
1 cup almond meal or almond flour
1 t baking soda
1/2 t salt
1 1/2 t onion flakes or powder
4 extra large eggs
3 t apple cider vinegar or lemon juice
2 T olive oil, plus more to grease pan

Preheat the oven to 350 degrees. Coat a loaf pan with olive oil well. Place all dry ingredients in a bowl and mix thoroughly. In another bowl, whisk together all wet ingredients. Pour wet ingredients into dry ones and mix well until thoroughly combined. Pour batter into prepared pan. Bake for 40 minutes. Let cool before removing from pan. Enjoy!

Cooking at home is the new eating out. COVID has forced us inside and into the kitchen every-single-day. Choosing what to make each night can feel like a burden. It's no surprise that sales of those pre-packaged cooking kits are up 10%. 

Do you have cooking fatigue? I'll admit it...cooking is my passion, but during the shut-in, it started becoming a chore and a bore. Then my husband had a great idea that made it fun again: Go through all the recipes I've collected over the years, and choose a bunch to make each week. With a big clip organizing my chosen weekly recipes, I now have a predetermined meal plan of never-before-made soups, salad, proteins and healthy desserts that I take with me to the grocery store for easy shopping once a week. The result? New tastes and textures, delectable meals, awesome leftovers and renewed happiness in the kitchen.

I hoard recipes the way some women collect jewelry. If you don't already have a stash of recipes at your fingertips, here are some great resources to search and subscribe to. You can print or download and organize your favorite recipes:

• Epicurious 
• Food Network 
• PureWow
• My blog has lots of recipes to scroll through: 
• My book, Gutsy, has 57 original recipes
• New York Times Saturdays, "At Home" section
• Wall Street Journal Weekend

Ingredient Swap
Recipes in hand, tweak them if you have known food sensitivities to certain ingredients; for example, swap out dairy milk for nut milk, coconut oil for butter, wheat flour for gluten-free flours. In my Fig Clafoutis recipe below, I exchanged buttermilk for almond yogurt and lemon juice, wheat flour for almond meal and refined sugar for lower-glycemic coconut sugar. And, with all this cooking, there's a big payoff: You get to control what goes into your body. While restaurants typically use inflammatory vegetable oils (corn, soy, canola for example) and an abundance of sugar and salt, you get to choose healthier ingredients that support your wellbeing.

Time-Saving Tools
To make things even easier, arm yourself with time-saving tools. These tools make the work so much easier, removing the hassle and amping up the fun. Some of you already know and depend on these tools. I'd love to hear from you if you have others you recommend; leave a comment below to share your ideas.

• Immersion stick blender: purees soups right in the pot, which saves you dishwashing time
• Spiralizer: makes vegetable noodles for steaming, sautéing or using raw in salads (I have the KitchenAid spiralizer attachment that slips right onto my KitchenAid stand mixer.)
• Steamer pot: great for quick-steamed vegetables and reheating cooked proteins
• Knives: a chef's knife, pairing knife and perhaps a serrated bread knife are all you truly need
• Knife sharpener: Sharp knives make all the difference: (I have a Chef's Choice sharpener.)
• Cutting boards: preferably wood or bamboo; use different ones for meats and veggies, or chop veggies first followed by raw meats
• Pans made of PFOA- and PTFE-free bonded titanium, ceramic, enamel or glass: for safely sautéing and cooking proteins and vegetables
• Vitamix or other high-powered blender
• Food processor: a great multifunction gadget for automated slicing, shredding and blending

Fig Clafoutis
A clafoutis is a souffle-like pancake baked in the oven. Figs are in season right now, and boy are they delectable. But berries or stone fruits such as peaches or nectarines would work just as well.

Print Recipe

Coconut oil or coconut oil spray to cover bottom and sides of baking dish
4 eggs
1 c unsweetened vanilla almond yogurt
juice of 1 lemon
1/2 c almond meal or other gluten-free flour
1/2 c coconut sugar
1/4 t salt
2 to 3 cups fresh figs, halved

Preheat oven to 400 degrees. Grease a shallow 8 or 9" baking dish or cast-iron skillet. Into a blender, combine eggs, yogurt, lemon juice, almond meal, coconut sugar and salt. Blend until smooth. Pour into baking dish. Place figs face up onto batter in concentric circles. Bake for 40 minutes or until golden brown. Cool and enjoy!

Have you been indulging in comfort foods, wine and cocktails, and sugar to get you through this stressful time? Has that caused you to gain weight, feel blue, bloated and maybe even self-blame? And, who could use some connection right now? I know I could! Let's detox together, cook together and learn together (all virtually, of course) during my Summer 5-Day Detox from Monday, August 3 to Friday, August 7.

Why detox?
Boost your immunity, lose weight, deepen your sleep, and feel more energy as you:

• Lower blood sugar - Recent research shows that coronavirus patients with elevated blood sugar fare worse with symptoms and outcomes, and those with healthy blood sugar levels do better.

• Remove toxins from crappy food, sugar, potential food intolerances, and stress (yes, stress produces toxins).

• Lose weight - This detox helps your body purge fat and the toxins housed in fat cells.

• Reset habits that have sneaked in during the pandemic. Become more intentional with your choices.
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• Focus on self care and gratitude to unwind, de-stress and enhance the mind-body connection. This provides many important biochemical benefits.

To learn more and sign up, visit the Detox page here. Hope to see you there!

And while you're here, get a head start and make this easy, breezy summer salad from the Detox recipes that even satisfies a sweet tooth:


CANTALOUPE CUCUMBER SALAD
This salad is surprisingly filling, and so delicious.
 
Serves 1

Print Recipe 
 
¼ cantaloupe, seeds and skin removed, and cut into bite-sized chunks
½ cucumber, scrubbed, cut in half lengthwise, seeds scraped out, then sliced into thin half-moons
1-2 TB chopped red onion
1 small handful basil leaves, rinsed, dried, and thinly sliced
2 TB sunflower seeds
1-2 TB lemon juice
1-2 TB rice wine vinegar
2 TB olive oil
1 tsp sea salt 
 
Place cantaloupe, cucumber, red onion, basil, and sunflower seeds into a large bowl. Combine remaining ingredients in a glass jar with a tight fitting lid and shake well to mix. Drizzle over the salad, and toss gently to combine. Taste, and adjust seasonings or add more dressing if needed. Serve at room temperature. Enjoy!