Basics: Dress it up!

This is the first of my "Basics" posts.  I have planned several posts which I will describe basic cooking techniques, for example making a vinaigrette, or feature basic kitchen skills, such as how to properly use a chef's knife, explain certain ingredients and how to use them in recipes, and other simple tips and tricks that most people might not really know. My plan is to help you to be more comfortable in the kitchen so that cooking at home is fun, easy and more likely to happen. ;) So here we go!  

Basics: Dress it up! 

We all know that getting more fresh, local, organic fruits and vegetables would do us a lot of good, right? This past weekend, I went to the Vista Farmer's Market just a few miles away from our home. The selection of local produce was astounding! And we're in the prime, it's summer time and everything is alive and growing. My goal this visit was to pick up some salad ingredients, fresh tomatoes, green garlic (love!) and whatever looked fresh, ripe, and smelled amazing. We're making a salad! 

There is nothing better than homemade salad dressings. Once you start to make your own you'll never go to store bought dressings, I guarantee it!. If you look at the label on the back of a common dressing you will find A LOT of strange words and a long list of ingredients! Some of these are preservatives, MSG in disguise, oils we really shouldn't be consuming such as soybean oil, canola oil, cottonseed oil, and other toxic oils. This is not a real food, do not eat it!  It is so easy to make your own salad dressing at home and I promise it will taste 100 times better then those plastic bottles of toxic crap.  

What will you need:

• An empty, clean glass jar.  Instead of throwing out mustard or jelly jars, I keep them! Take off the label and wash them and they're ready to go.  Great for storing juices and many other things including your homemade salad dressings. A great tip I learned from culinary school is when the mustard jar is pretty much empty (remains on the sides that is hard to get completely out) then use that jar, with its leftover mustard to make a mustard vinaigrette!

• Olive oil - and you're going to want to get cold pressed Extra Virgin Olive Oil and here's why.  First of all olive oil is the best oil out there because it is very heart healthy and has been linked to help fight cancer, lower LDL (bad) cholesterol, regulate blood sugars and preventing free radical damage. Be careful to read the labels of olive oil because there are a lot of different types. Extra virgin olive oil (EVOO) is the oil from the very first press of the olives and has great flavor.  Getting the cold pressed is extra special because it means that the oil has not been heat treated which alters the chemical make up.  Cold pressed, considered a "raw" ingredient because all of the nutrients have not been damaged and are ready for you to take in.  Cold pressed extra virgin olive oil is more expensive but aren't you worth it?  You can learn more about oils from this great website  http://www.veghealthguide.com/oils-fats/. Other oils to use are grape seed oil, flax seed or flax oil, these need to be kept cold or else they will go rancid so only purchase these refrigerated and keep them refrigerated.

• An acid of some sort - Lemon juice (or any other citrus fruit) is great to use as well as vinegar. Usually, lemon juice is added to enhance the flavor of the vinegar and I always add a splash simply because I love lemon.  As far as the vinegar goes, there are so many types of vinegar out there so get creative!

        Types of vinegar I love to use

        Apple cider Vinegar (raw if possible)

        Balsamic Vinegar

        Sherry Wine Vinegar 

        Rice Wine Vinegar Mirin 
        Champagne Vinegar 
        
*Fun fact! Vinegar and aluminum don't mix.  If, for some reason, you have an aluminum bowl or pan don't use it if you have vinegar as part of your ingredients. The vinegar will leach the aluminum from the bowl causing whatever you're making to have a metallic taste. 

• Sea Salt and Pepper

That's as basic as it gets.  The formula for vinaigrette is 3:1 ratio of oil to vinegar. That's important to remember because if switch it around, 3 parts vinegar to 1 part oil then the concoction would be extremely sour! So remember, 3:1 oil to vinegar. Here's what I do...I grab a small glass jar with a lid and either eyeball the measurements or use a tablespoon. 

Serving for 1-2 single portioned salads 

3 tablespoons Cold pressed extra virgin olive oil (or organic EVOO)

1 tablespoon vinegar of choice

Splash of lemon juice
Drizzle of honey

Sea salt and freshly ground black pepper to taste

Pour all the ingredients into the glass jar, place the lid on top and shake like crazy!  Done!

If you want to mix it up, try different vinegar since each one has it's own unique taste and quality. 

Other great ingredients to add are:

Fresh garlic

Fresh herbs

Mustard

Honey or Maple syrup 

Zest of citrus

Ginger

Poppy seeds

Sesame seeds

Spices

Tahini 

Nut Butters 

Cashew Cream 

Vegenaise (Vegan Mayo)

Toasted Sesame Oil

There are endless possibilities.  Dressings can be used for so many dishes not only salads. I love to use a citrus vinaigrette in quinoa dishes, toasted sesame dressing on coleslaw, tahini nut butter in Thai dishes and so on. They can be used as marinades for vegetables or tofu, with pasta and grains, or just on sauted veggies. Have fun with it and be creative. 

Stay tuned for future "Basic" posts!

Love,

K

      

Mangia, mangia! Basil, Sun Dried Tomato Quinoa Salad

"Mangia, mangia!" My grandfather used to say that before almost every meal.  In Italian, it means, eat eat! He was the cook and baker in our family. He would make wonderful meals for us all, fresh baked breads, pasta, pizza, anything Italian.  Everyone loved him because of his warm heart, his ability to make you laugh and of course, for his delicious food.  This meal reminds me of him because of the aromas and flavors and how with every bite you say, "yummmm!"  The combo of fresh basil, sun dried tomatoes, garlic and extra virgin olive oil is intoxicating!  I added some roasted corn and edamame to the mix with the protein packed, super food, quinoa. It's an easy summer meal which can be enjoyed either warm, room temp or cold. 

Weekly, I try to get to a farmer's market to pick up local, fresh ingredients. I came across bunches of fragrant basil and couldn't resist.  It's a great herb to have on hand and instantly adds freshness to any meal. That's why I love fresh herbs so much! You can jazz up a frozen meal by adding fresh herbs, or add in a salad, soup, vegetables, anything really.  When I'm asked what to add to spruce up a meal, it's fresh herbs!  Basil has become a mainstream ingredient because of it's flavor, aroma and freshness. Just remember it's best to add fresh herbs at the end of the cooking process, right before serving. Dried herbs should be used in the beginning to release their oils and flavor. Fresh herbs already have them, since they're fresh!

I find that herbs taste the best when picked from the plant itself.  Basil is very easy to grow. All it needs is plenty of sunshine and warm weather.  Make sure to plant seeds after the last frost of spring. Basil loves to be in the sun, no shade required.  Make sure it is planted in soil that drains well. It grows well in pots on balconies, just don't forget to water often if your balcony gets a lot of wind. You want to keep the soil moist at all times, do not let it get too dry. Pruning basil is super easy, just pinch off the flowers once they form so that the stem will keep growing and producing. Pick the leaves off when you need them.

Side note about soaking quinoa.  It's best to eat quinoa after it's been soaked overnight.  Here's why. Soaking beans, nuts and grains is important for digestion and it also has been shown to increase the nutrients.  When grains are cooked without being soaked first, you are also eating the phytic acid which is still present.  Phytic acid prevents the body from fully absorbing the nutrients. The non-neutralized phytic acid can actually steal the nutrients from the other foods you've eaten by binding to minerals in the digestion tract, preventing their absorption into the body. Soaking the grains, beans and nuts over night or for 8 hours, releases the phytic acid and could also make them more alkaline to eat. Win win! If I have my plan for dinner set before I go to work I'll soak my beans, nuts or grains before I leave. Then drain and rinse them before cooking or eating. Your body will be able to properly digest and absorb all the goodies and your tummy will thank you.

Basil, Sun Dried Tomato, Quinoa Salad

Makes 4-6 servings

Ingredients:

2 cups of Quinoa 

4 cups of water

2-3 ears of corn

1 bunch of basil (you can use all or half, I'll let you decide)

1 ½ cups of sun dried tomatoes chopped

1 cup of edamame 

1 leek sliced thinly

2-3 cloves of garlic minced

1 tbsp of Extra virgin olive oil (organic cold pressed is best)

1 tsp of Red pepper chili flakes (or more if you like a kick!)

Sea salt

1. Soak quinoa overnight. Drain and rinse quinoa.  Heat 4 cups of water to a boil, then add the quinoa. Reduce to a simmer and cook for 10 minutes testing the quinoa around the 8th minute.  The quinoa should have a little bite to it, al dente.  If there is water left over, drain and set the quinoa aside for now.

2. While the quinoa is cooking, roast the ears of corn under the broiler of your oven (if you are so unfortunate to not have a gas stove like me) or you can roast the corn on a burner making sure to turn often, or you could grill the corn, or you could use a grill pan. Lots of options, just make sure to get a little caramelization on the kernels.  Slice off the kernels in a large bowl.

3. Chop off the top stems/leaves of the leek, we only need the "shaft." Slice off the roots. Then cut the leek in half lengthwise, then slice each half into thin half moons. You will notice a lot of dirt and sand. Grab a bowl and fill with water. Place your sliced leaks in the bowl and swish around. Then set aside for a few minutes.  The dirt and grit will sink to the bottom leaving your yummy sliced leeks clean! Ladle out the leeks being careful not to pick up any of the debris. Then drain on a paper towel. That's how you prepare leeks! (It's a lot easier then how it sounds.)

4. Heat the olive oil in a saute pan over medium high heat.  Add the leeks until translucent, about 2-3 minutes. Then add the sun dried tomatoes, edamame, corn and garlic and stir until heated through, another 2-3 minutes. Add cooked quinoa and stir to combine.  When everything is heated through (perhaps another 2-3 minutes) empty the mixture into the large bowl.  Then add the vinaigrette below.  At the very end, add the fresh chopped basil leaves, as much or a little as you like. 

Vinaigrette 

Makes enough for the serving of salad above.  You might have more or less depending on how much dressing you want. It's up to you.

Ingredients:

4 tbsp of Extra virgin olive oil (organic cold pressed is best)

1 ½ tbsp apple cider vinegar 

1 clove of garlic microplaned 

1 tbsp of lemon juice

1 tsp of Honey 

1/8-1/4 tsp of Dijon mustard

Sea salt

Pepper

1. Pour all ingredients in a jar and shake like crazy.  Season with sea salt and freshly ground peppercorns to taste. 

2. Add to quinoa salad a little at a time, mixing, then tasting.  Add as much or as little as you like.  You might have a little bit left over.  Use it on your salad the next day!

I am so pleased with the savory sweet flavors of this quinoa salad. I've added a splash of balsamic vinegar before to give another dimension but it's not necessary. Give it a try if you're feeling bold!  Eat when hot, warm, room temperature or cold, I don't really care, just eat it!

Enjoy and mangia, mangia!

xoxo,

K

I Heart Granola and All of You!

I'm feeling the love! I wanted to thank everyone for their kind words and encouragement on the launch of my new website thegreenritual.com. I am overwhelmed by the support  of my family and friends.  It's been a long road but it's finally here!

As a gift of my gratitude I've made you all a chewy, chocolaty, berry treat! I started by making granola, haphazardly throwing together chopped dates, nuts, seeds and oatmeal with a delicious local citrus honey (recipes below). Next, because I was craving chocolate, no surprise there, I whipped together a vegan chocolate almond spread (similar to Nutella) adding orange zest, raw cacao powder, melted cocoa butter and roasted almonds into the food processor adding almond milk to thin it out. Since strawberries are at their peek, how could I not add a little one on top? Maybe some black berries or sliced nectarine? Perhaps drizzled with a little honey? Go crazy! We're celebrating!

This granola is yummy enough on it's own. It bakes fairly quickly, don't forget to pre-slice them before you bake so that they can be easily broken apart and stored away in baggies. Too much for one batch? Store in the freezer, then take them out before a hike or a long day at work. They will defrost in time for your break on the trail. Best eaten outdoors. 

My Cacao Almond Butter Spread can be used on anything that needs a chocolaty upgrade, cinnamon swirl toast, graham crackers, or even just an apple.  Add any variations to the recipe as you like. Orange zest isn't a necessity but I like the combo of orange and chocolate. Paprika would be nice to kick it up a notch, just a pinch to keep the heat in the back of the throat.  Add spoon fulls of your own cacao almond butter spread to heated almond milk for instant hot chocolate! But maybe later on in the year, ok? It's the middle summer for Pete's sake! 

Granola is a healthy snack, as you know.  It's packed with protein, fiber, potassium, omega 3 fatty acid, healthy fat as well as other essential vitamins and minerals. This particular recipe is loaded with Omega 3 fatty acids provided by the flax seeds, walnuts and hemp seeds.  I also added goji berries, a super food, known for being one of the most nutrient rich fruits on the planet! It is a complete protein source and is filled with 18 amino acids, vitamins, minerals, antioxidants and is considered a "a top longevity and strength-building food." 

So if you find that you are running out of energy, starving, near death or just need a little something to snack on, eat some of this granola. It will bring you back to life! 

I Heart Granola

Makes 1 9" x 13" sheet tray. Feel free to use any mix of nuts this is what I had on hand and what I decided to put it.  It's quite a long list but it can be adjusted to whatever nuts or dried fruit you like but try to keep the ratio the same.  1 cup of honey or agave nectar, 2 cups of nuts, around 2 cups of seeds, 2 cups of oatmeal, 1/4 cup of oil, and the binder is 2T of ground flaxseeds and 6T of water.  Stay close to this mix and you will get chewy, super healthy granola bars.

Ingredients:

1 cup of honey of choice

2 cups of oatmeal (gluten free if needed)

1/2 cup almonds

1/2 cup pecans

1/2 cup walnuts 

1/2 cup pastaccios 

1/2 cup sunflower seeds

1/2 cup hemp seeds

1/2 cup flax seeds 

1/4 cup chia seeds

1/4 cup organic cocoa butter melted (or coconut oil) 

1 cup of pitted dates

1/2 cup dried blueberries (or any kind of dried fruit)

1/2 cup of goji berries

2T ground flax seeds 

6T water

2t cinnamon 

1/4t sea salt

1. Preheat oven to 350°F. In a small bowl combine the 2 tablespoons of ground flax seeds and 6 tablespoons of water.  Set aside for five minutes.

2. In a saucepan, over low heat, melt a chunk of cocoa butter. We only need a 1/4 cup or so. Once melted take off heat. 

3. Get your food processor out. I first took a cup of the oatmeal and pulsed it a few times to break it down just a bit. 8-10 pulses should do. Empty the contents into a large bowl.

4. Next add the nuts into the food processor and pulse to chop them up.  You could use a knife but this is much easier and less messy.  Don't pulverize the nuts, just pulse to break them up a bit.  If there are really small bits, it's ok, the honey will make everything stick together. If there are bigger chunks of nuts just break them up with your fingers.  Add all the nuts to the big bowl.

5. Then add the prunes, I filled a 1 cup measuring cup with soft dates and added a few on top, to the food processor along with the dried blueberries and goji berries.  Pulse into small pieces. Add to the large bowl.

6. Add all the seeds to the bowl, the cinnamon, sea salt and give it a good stir to mix.

7. Then, add the melted cocoa butter, flax seed water mixture (it should be good and slimy) and the honey and using a spatula mix until the honey is thoroughly combined.

8. Add parchment paper to the 9" X 13" sheet tray, hopefully with sides, to prevent the granola from sticking. Pour the contents of the bowl onto the tray using the spatula to spread it evenly.  I pressed down in it to make sure it was even and firm.

9.  Bake in the oven for 25 minutes or until the sides are golden brown.  You can bake them longer if you want them to be a little crunchier. 

Cacao Almond Butter Spread

Makes 10oz or so.  You can use coconut oil instead of cocoa butter but the flavor will not be the same. Cocoa butter has the delicious aroma of chocolate and really makes this spread rich and decedent. 

Ingredients:

2 cups almonds (roasted in an 325F oven for 15 minutes or until they have a nutty aroma)

3T organic cocoa butter melted

2-3T cacao powder 

3-4T almond milk

2T honey 

1/2t orange zest

Pinch of cinnamon

Pinch of sea salt

1. After roasting the almonds allow them to cool completely. Then using a food processor, blend the almonds into almond butter.

2. Melt cocoa butter in a pan on the stove on low heat. Take off the heat immediately.  Add melted cocoa butter to food processor.

3. Add cacao powder, honey, orange zest, cinnamon and sea salt and blend until smooth.

4. Add almond milk slowly until the desired consistency. More can be added if you want a thinner spread.

Thanks to everyone who has encouraged and supported me in my adventure. This post is for you!

Lots of love!!

<3 K

The Green Ritual: Holistic Nutrition Counseling

Oh, 2012 how you're zooming by! I can't believe it's the beginning of July already! We've already experienced the longest day of the year and now they will only get shorter and soon enough, with how time has been passing, it will be winter and cold once again.  I mean, not for me cause I'm in Southern California. But for the rest of you folks, it will and it's sad.  I'm sorry, I'm a jerk but I am so in love with this place.  Since we've moved here we experienced tons of sunlight and I think it's completely lifted my mood for life. Vitamin D is no longer a stranger to me and my bones are reaping the benefits! There are such strange plants here, interesting succulents, purple flowered trees, and hundreds of trails and parks to walk around to see it all. It has made me feel young again! Not that I'm that old or anything, it's just been a while since I've wanted to spend most of, if not all of my day outside. We've recently purchased a scooter for me to get around during the day and for joy rides with the hubby. It is so much fun as we "scoot" here and there with the wind, the occasional bug, and a great view of the world as it flies by...sigh. Contentment.  AND it's so affordable! One tank of gas takes us 70-80 miles! It doesn't get much greener than that, unless it was electric or just a plain ole bicycle. But we do what we can.

Oh and how did the cleanse go? It went great! Thanks for asking! I feel better than brand new, I feel completely different. Energy has surged back into my life and the urgency to get out there and to do something is overwhelming at times. I have been going to Calavera Lake, which has miles of trails, hills, a lake and an old quarry, to burn the energy off. It has become apart of my Green Ritual. I usually go after work, run off the stresses of the day with our dog Zoey. Running on a dirt path with winding trails, climbing steep inclines and avoiding rattlesnakes (this has happened only once, so far) is the best way for me to get exercise and it's an adventure! The park is so beautiful and has many challenges, which kicks running on old, boring pavement in the patootie! I'm addicted, really. I never thought I would enjoy running again but I think it's easier for me if I'm on a trail. I can't wait until I get off to sweat and enjoy nature. I really wanted to share this with you to encourage you to find a local park to go for walks, runs, hikes or whatever you fancy. It is such a great stress reliever and connects you with nature, which I believe is so important for spirituality and happiness. Go in the mornings if it's too hot, since most of the country has been a sauna lately, or enjoy an evening stroll with someone you love. Just get out there and enjoy it!

Life is good! 

Remember in my last post when I said I would have some big news to share?? Well, (drum roll please!) I am very excited to tell you that the website for my counseling business is up and running! It has been a challenge to get all the kinks out and to focus on what I prefer to have on it then what needs to be perfect about it (something I learned from my health counselor).  We can't always get what we want but I am truly happy with the outcome. This post is dedicated to sharing  my program with you!  Lucky you!!

www.thegreenritual.com

My goal in a career is to help people find what really works for them to be healthy, sustainable and natural, not only for themselves but for their families, their home, the environment, the earth.  That's a huge goal!  But this is my passion.  When I get down to it, I am a nature girl. I love being out there with the smell of the plants, the warmth of the sun, away from the stresses of "normal" modern life. The feelings and emotions that it brings me, lifts my spirits to a whole other level and not many things can make me feel that alive. I strive to achieve that sensation in my life by treating myself with respect, feeding my body with nourishing food/fuel and by being conscious about the way we live at home. Reducing the amounts of waste, recycling, reusing, reducing, turning off the running water when we're done with it (I'm still working on this one). One day, when we actually own property I will have a fabulous garden. My Green Ritual will some day be one that has home grown produce fresh from my own garden! My goal and my desire is to help people achieve these same things. The point of counseling is to help people find what makes them feel alive, to nourish that, make it grow and have that truly be apart of their lives forever. A lot of people might not really know how to go about this, that's why I'm here!

So how does the program work?  

It is a 6 month program where the client and I will meet for 1 hour, twice a month, either in person, if they are local, or by phone. So, if you are interested in being a client, don't worry about living elsewhere, sessions can be done over the phone and are just as effective. The main focus is their health, first and foremost.  Any concerns they might have in regards to their personal health is addressed and our main focus throughout the program. Together we work to find solutions to these health issues that are natural, sustainable and effective, and something that they can do easily, so that the change lasts. It's not about starting another diet because I really believe that diets don't work.  I need to stress this point. It's about learning what REAL food is and how to cut out all of the crap. And trust me, there is a lot of crap out there! 

We work on the mind as well. In school we learned about "Primary Food" and "Secondary Food". Secondary Food is the food that we eat, and Primary food is everything else that feeds our lives such as relationships, spirituality, career and physical activity. All of these things fuels our life and effects that way we live, eat, sleep and interact with others.  If one thing is out of balance then everything can be out of balance.  In my program we will work on the "Primary Food" in each client's life. Doing this addresses and reduces stress (a huge factor in obesity and disease) depression, anxiety and brings joy and peace back into the life.

Not only do we work on their health but we also discuss how they can be greener at home.  There are endless possibilities to doing this from starting a garden to grow fresh produce, earth friendly (and people friendly) cleaning products, energy saving tips and techniques, easy ways to recycle and compost, joining a CSA...the list goes on.  These are important practices for our future. The way humans have been living the past century is no longer sustainable. We have taken so much from the planet and Mother Nature is starting to fight back. By incorporating these practices we will save the earth, save our health, save money, save the economy and we can feel great about ourselves for being a super hero! Need I say more?? This isn't just a trend. This is a movement that will permanently change the way we live.  Why not get a head start?

Other fun add ons to the program are...

• Cooking lessons
• Farmers market tours
• Gardening consultation 
• Health food store tour
• Energy Saving Tips
• Group hikes & yoga/fitness classes
• Email support in between sessions
• My newsletter
• Books, DVDs, other gifts to keep clients motivated and inspired

A lot of people ask why the 6 month program and here's why, this length of time is long enough to learn and sustain a lifetime of health.  I will not overwhelm clients with several recommendations at once because we really need to find out what works for them. Real change takes time. 

The knowledge clients will receive and what they will learn about themselves is completely life changing! 

What will clients get from working with me?

My full and complete attention and support!  It isn't a normal experience to have a full hour to speak to someone about your health and to get recommendations based on what we've discussed that are easy to follow and tailored made.  Also, I am a self proclaimed healthy chef. I graduated from culinary school and have studied holistic nutrition, I know how to prepare awesome meals that are nutritious, easy to make and that you and your family will love. Clients will get the opportunity to take cooking lessons from me, either one on one or in a group setting.  But another great feature is that the blog is always available to find great recipes and tips in the meantime. Knowing how to prepare healthy meals that they will actually want to eat is going to be the key to their success.  

As a client of my health counseling program, you will…

• Set and accomplish goals in a way that is empowering and exciting
• Work to achieve and maintain your ideal weight
• Understand and reduce your cravings
• Increase energy levels
• Feel great in your body
• Prevent diseases of affluence
• Learn about new foods and how you can easily incorporate them
• Improve you personal relationships
• Learn how to have a sustainable lifestyle both at home and as an individual
• Discover the confidence to create the life you want

Nutrition can be so confusing, especially with all of the conflicting messages about health that we face on daily basis. Clients will learn what really works best for them, because we are all different.  After the 6 months is over they will be able to identify what to eat that truly nourishes the body while satisfying their cravings, how to get exercise that is fun, learn green ways of living and they will be able to create a brilliant, sustainable lifestyle.

If you are interested or might know someone who would be interested in my program, then contact me at kristen@thegreenritual.com to set up a free initial consultation.  During this consultation you will have a chance to get to know me better and vice versa and we will talk about your health concerns, goals and history and how I might be able to help you.

So that's that! A lot of information was shot at you all at once. Please visit my website if you would like any more information but also feel free to contact me with any questions.

Lots of love!

K

Take It Easy Detox

It's been a while!  I've really missed posting these past few weeks. A lot's been going on lately which has required a lot of my attention, including the annular solar eclipse this past Sunday. My only excuse for not being present, is that life got in the way. Both sets of parents were in town for a full week, I've been working a lot more and we recently celebrated Steve's 30th birthday! We are still adjusting to the changes of living on the west coast and being thousands of miles away from our family and friends. With all of the celebrating, working, visiting and stressing out that has been going on the past month, so came over eating and for me, emotional eating. Going out to eat is fun especially for me being a foodie but it doesn't usually leave me feeling all that great. And I'm not eating a salad and soup wherever we go, I totally splurge! It's BAD, I know, but I am only human!! When there is food around my animal instincts take over and tell me to eat everything in sight! Our bodies haven't figured out that food is nearly always available and that we don't need to eat until completely stuffed because the next meal is in sight. 

I decided that a cleanse was in order after realizing that I wasn't treating my body right and that I need some help to get the yuckies out. I have been completely inspired by my brother-in-law, who a month ago did a 10 day juice cleanse! Incredible! Now, I'm not saying I going on a ten day juice cleanse, I would really love to, but it can be a little expensive. With the way I've been eating lately, jumping right into something that awesome and extreme could make me a little uncomfortable at work...if you know what I mean. Instead, I've got to play it smart and start slow. That's why I'm calling it a Take it Easy Detox because I need to CHILL OUT! The plan is to work my way back to a mostly raw plant-based diet starting RIGHT NOW! (Well, as of Monday May 21st, but who's counting!)

Here's my Take It Easy Detox plan:

7am: Upon waking, after I wash my face and brush my teeth, I drink a tall drink of water. When I mean tall, I mean 24-32oz. It's the best time to fill up on water because your body is dehydrated from all the sleeping and not drinking. Duh! :) It also helps to get things flowing.

8am: Instead of coffee I sip on a cup of hot water with a squeeze of lemon and occasionally a pinch of cayenne pepper. This helps stimulate the digestion tract, liver and kidneys, flushing out toxins. If you were to only do this in the morning, it would be a huge step towards detoxifying chemicals and impurities.  If you must have coffee, do this before and wait an hour or so to brew. If you can't handle the cayenne, leave it out. It can help with circulation. I love to add just a pinch on cold mornings. Drinking this hot citrus drink usually keeps me satisfied for an hour or two before I eat breakfast.

10am: (Or whenever I'm ready to break my fast) A green smoothie or juice is the best breakfast I've ever had. Since I've started drinking these elixirs a few years ago, I said goodbye to lackluster days. I'm full of energy and happiness (seriously, my mood has even changed) because it's packed with fresh organic vegetables, some fruit, coconut water, aloe vera juice, chia seeds, fiber, vitamins and minerals.  One of these smoothies (I usually drink a 5 cup container for breakfast) is packed with 3-5 servings of vegetables, 1-2 servings of fruit, nearly 30 grams of fiber and 16 grams of protein. It's good stuff! But you guys knew all that!

I recently purchased a Breville Juicer and it has already become one of my favorite kitchen tools. Juicing is quite different from blending.  It takes out all of the fiber and pulp from the vegetables and fruit but still contains all of the vitamins, minerals, chlorophyll, and enzymes that are so important for our bodies. It's also extremely alkalizing, meaning it brings the pH level of the body down, important for preventing disease and cancer. Another great thing about drinking a juice over a smoothie is that it's a little easier on your digestion. Once you drink the fresh organic juice (preferably right away) your body takes in all of the good stuff and gets immediate results without having to process it in the stomach and intestines. This leaves time for your body to remove the bad things and to work on fighting free radicals and repairing the damage they cause. We pack a lot of veggies in smoothies just think about how much more there are in juices! Below I've listed a great green juice recipe to follow but feel free to adjust. Just remember to keep the 3-1 ratio of vegetables to fruit. My plan is to eventually switch over to juicing and blending every now and then. Just need to get myself up a little bit earlier everyday. :)  

*Buying bottled green juice is not the same as juicing at home. The juice is usually not raw, the pasteurization process kills enzymes and destroys vitamins. There's no point drinking these products. Getting juices from a juice bar is acceptable if you don't have a juicer. Hopefully they use organic produce but if not it's better than not drinking any at all.

H2O: Drink water all day long! And lots of it. This is a detox, what's the point of doing this if I didn't drink tons of water to wash the toxins out? I always carry a Brita filter water bottle to make sure that I have fresh filtered water wherever I go. I try to always keep it full and sip it all day.

1pm: Lunch time! One of my favorite salads is my Toasted Sesame Asian Slaw (recipe below). I crave this salad and what's so great about it is that it's super affordable and makes a huge batch for the week. I know salads can seem boring especially when eating them everyday. That's why it's so important to make it delicious so that lunch is something you look forward to. This slaw has heart loving cruciferous vegetables savoy and purple cabbage and lacinato kale. What makes it so yummy is the toasted sesame seeds and the Asian Slaw Dressing with toasted sesame oil. It has a tangy savory quality that is very satisfying and craveable. 

Snack: If I feel hungry enough to where I can't wait until dinner, I'll snack on a handful of walnuts, almonds and or a piece of fruit. I like to drink hot tea as well during the day sticking with green tea or other lovely whole leaf teas usually caffeine free.

5:30pm: Lately, when we've gotten home from work, my husband and I have started to take our dog Zoey out for a long walk, sometimes lasting an hour and a half, before we have dinner. We explore the neighborhoods and parks that are in the area while Zoey sniffs everything in sight. It has been so rewarding to go on these walks because we've found that getting the fresh air and exercise has really helped us de-stress from the day. It gives us time to talk about what's been going on while enjoying each others company. After we get home and have dinner, we are relaxed the rest of the evening and I have even noticed that I've been sleeping better too. It's so easy to put on a pair of comfortable shoes and go for a walk. Detox wise, it's better to do light exercise to help flush out toxins then incorporating a moderate workout schedule the following week.  

7pm: Dinner Time! And boy, am I hungry! Since I am doing a mini detox I will stick to a whole foods, plant-based meal.  My Lemon Quinoa with Peas and Asparagus is a good example of the types of dinners I love to make. Quinoa is a complete protein and has a good amount of fiber.

After dinner I'll try not to eat anything but if I feel hungry, a cup of hot tea with almond milk usually cures the hunger pangs. It's important not to eat too late because if you have food in your stomach your body will focus all it's energy in processing that food and when we sleep, that's the body's time to heal and repair.  If food is in the system then repair will not happen as efficiently.

Our bodies are very complicated machines and in order for them to work properly we need to feed it the best fuel possible and treat it right. Getting regular exercise and rest, eating plenty of plant-based foods and drinking pure water will get you pretty far in life. It's not  only the crap in the foods we eat but pollutants, chemicals and other toxins that we come in contact with on a day to day basis that causes damage.  So, even if you have an A+ diet, undergoing a detox every so often will help rid your body of the junk and help it to perform even better. You will also look and feel much better as well. Say hello to healthy glowing skin!

We only get one body and one life.  Why not try to make it the best it can possibly be? I'm going to start slow with this easy detox, see how I feel and if it all goes well, which I assume it will, then maybe I'll kick it up a notch next week. 

I invite you to join me in this simple detox.  Try it out and let me know how it worked for you!


Green Power Juice

Makes  32oz 
Please use all organic fruits and vegetables unless the have a peel that have be removed. You will be surprised how sweet this juice is from only one apple!

2 cucumbers (peeled if not organic)
4-5 Leaves of Kale
4-5 Leaves of Chard (depending on size, they can be large this time of year. If they are huge I'd use 2 leaves)
Handful of Spinach
2 Stalks of celery 
2 large carrots 
1-2 lemons peeled 
1 tart apple (I used Granny Smith)

1. Turn on juicer and insert ingredients one at a time. 
2. I like to run the pulp though the juicer a second time just to make sure I got all the juice possible.
3. If you're not drinking right away, place in an airtight container with the liquids coming all the way to the tippy top. You don't want air to get inside because the juice will begin to oxygenate and loose it's enzymes. I like to drink it right away.    

Toasted Sesame Seed Asian Slaw

Makes a lot! You can make this all at once and eat it throughout the week or cut the recipe in half or quarter it.  Cabbage, carrots, and kale last a long time in the fridge.

Ingredients:
1 head of purple cabbage
1 head of savoy cabbage
1 bunch of kale (I used lacinato kale, aka dinosaur kale)
4 medium carrots 
1/3 cup of chopped parsley
1/3 cup of sliced green onions
1/4 cup cilantro 
1/4 cup mint (option)
1/4 cup of sesame seeds
8 oz of tofu (as I've said before I absolutely love Trader Joe's Teryaki Baked Organic Tofu) cut into 1/4" cubes
Sliced almonds, walnuts, pistachios or all three!

1. Quarter the purple cabbage and savoy cabbage and slice 1/4" thick long strips. 
2. Remove the stems of the kale and slice 1/4" thick.
3. Grate carrots in either a food processor or a handheld grater.
4. Toast the sesame seed over medium heat in a saute pan until they begin to smell toasty or pop. Remove from heat to cool.
5. Combine the ingredients in a large bowl, the biggest one you've got. Add the herbs, sliced tofu and almonds.

I used a quarter of all the ingredients this week, sliced it all up and put into containers in lunch size portions and stored in the fridge.  Add the dressing before you eat.

Asian Slaw Dressing

Makes about 3/4 cup

Ingredients: 
1/2 cup of Vegenaise 
2 tbsp mirin (or apple cider vinegar)
2 tbsp of lemon juice
1 tbsp of honey or brown rice syrup 
1 tsp of toasted sesame oil
1 clove of garlic microplaned or minced
1 tsp of fresh ginger microplaned 
Sea Salt to taste 
Pepper to taste 


1. Combine all ingredients into a jar and shake like crazy! If you would like it thinner add water a tablespoon at a time. This dressing is delicious and can be used on many types of salads.



Lemon Quinoa with Peas and Asparagus

Makes 4-5 servings 

Ingredients:
1 1/2 cups of Quinoa
3 cups of water
1/2 cup peas
5-6 spears of asparagus sliced thinly on a diagonal 
2-3 tbsp of sliced green onions
2-3 tbsp of minced parsley 
1 tbsp minced mint

2 cloves of garlic minced (or microplaned) 

2 tbsp of Earth Balance

3 tbsp of chopped chestnuts 

Sea Salt - to taste

Freshly cracked pepper - to taste

Dressing:
Zest of two lemon 
Juice of 2 1/2 lemons 
3 tbsp of Extra Virgin Olive Oil 
1 tsp of dijon mustard 
Sea Salt - to taste
Freshly cracked pepper - to taste

1. Cook quinoa according to the directions on the package.  Make sure to check it every now and then so that it doesn't over cook.  Quinoa should have a little bite to it, not mushy. WE DON'T WANT IT MUSHY. If there's left over water in the pan, drain it using a mesh strainer. 
2. While the quinoa is cooking melt the Earth Balance buttery spread in a saute pan on medium heat, add garlic to cook for 30 seconds.
3. Add sliced asparagus and peas until heated through, 2-3 minutes. Remove from heat.
4. Make the dressing by adding all of the ingredients into a jar then place the lid on the jar and shake until creamy.
5. Add the perfectly cooked quinoa until the saute pan and stir to combine ingredients. Add dressing to pan and heat through (only a minute or so) then remove from heat. 
6. Add minced parsley and sliced green onions mix, and top with chopped chestnuts. 

You can eat this warm, room temperature or cold out of fridge. 


I'm looking forward to hearing from you.  Next post, I will have some big news that I'm very excited to share!!  Stay tuned my friends.

Lots of love,
K