Do you remember the branding jingle, “How do you spell relief?   R-O-L-A-I-D-S!

Today, as a Certified Health Coach, I consider the way to achieve relief is to S-P-R-I-N-G C-L-E-A-N!  We actually have two “houses” that need spring cleaning: our physical homes and our physical bodies. Just as we accumulate “stuff” in our homes, so do our bodies accumulate old food residues and toxins.

To spring clean our bodies, we can give it a break from rich and complicated foods by either cleansing or fasting.

Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps, whole grains. Fasting means limiting most foods and drinking lots of water, fruit juices, teas and broth soups. Without much energy going toward digestion, more energy is available to the rest our bodies and minds. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.

Remember to also spring clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts to enter.

So where do your start?  Leafy greens are some of the most beneficial vegetables to incorporate into your cleanse and your daily routine. Greens grow upward to the sky, absorbing the sun’s light while producing oxygen, and are densely packed with energy and nutrients. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli Rabe, watercress, beet greens, Bok Choy, Napa cabbage, green cabbage and spinach. Greens are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse of vitamins A, C, E and K. They are crammed full of fiber, folic acid, and chlorophyll. Their color is associated with spring, which is a time to renew and refresh vital energy. Greens aid in purifying the blood; strengthening the immune system; improving liver, gall bladder and kidney function; fighting depression; clearing congestion; improving circulation and keeping your skin clear and blemish free.

Spring into Greens with this simple recipe; then each time you go to the market, pick up a new vegetable to try.   Don’t forget fresh vegetables in your lunchbox and, of course, your Keep Your Fork kit…..

May the Fork be with You!

Shiitake Mushrooms and Kale
Prep Time: 2 minutes

Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:  1/2 pound shiitake mushrooms
1 tablespoon olive oil
1-2 cloves crushed garlic

1 bunch kale chopped
Pinch of salt

Directions:
1. Warm oil in pan on medium heat with minced garlic until garlic aroma is released, about 2-3 minutes

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes

3. Add chopped kale, stir-fry for a couple of minutes

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Susanna Goldstein, CHC, Certified Health Coach, Cooking Diva, and Kitchen Designer.

Visit her at Well Nourished Me, http://www.wellnourishedme.com/.

Receive a complimentary health consultation and learn more about her healthy cooking classes. sg@wellnourishedbodies.com or 216-287-3977.

 Are your cooking skills affecting your health?  Join these fun and education classes to learn how to cook healthy meals.  Classes are offered in Basalt, Colorado.  To learn more:

Spring has just arrived, can you finally feel it in the air? Along with its arrival comes a wonderful assortment of fresh young greens in our gardens, local markets and ultimately to our fork. Kale is considered by some nutritionist and health coaches “the queen of greens” and “a nutritional powerhouse.” I have listed ten great benefits of adding more kale to your diet and an easy delicious Mint Kale Slaw that can be found at http://susanna-goldstein.healthcoach.integrativenutrition.com/mint-kale-slaw or see recipe below.

Kale benefits our bodies in these ways:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also, increased levels of vitamin K may help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help fight arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful in maintaining healthy cartilage and joint flexibility.

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying the body and keeping your liver healthy.

Mint Kale Slaw

PREP TIME 30 MINUTES

COOKING TIME 0

YIELDS 4-6 SERVING

This salad is refreshing and packed with Vitamin A, C, K, Iron, Magnesium, Calcium Phosphorus, Potassium, Manganese, & Omega 3. It is high in fiber, low in cholesterol and fat. There are no refined sugars. Mint will stimulate digestive enzymes and promote good digestion; Kale is rich in compounds that support enzymes in the liver and helps to detox your body and boost up your immune system.This salad is considered to be low in the glycemic index and has low inflammation factors.

Salad:
Bunch of kale, shredded
2 cups green cabbage or Nappa, shredded
2 scallions greens & white parts, chopped
A large handful of fresh Mint, chopped
1/2 cup roasted cashews or peanuts, chopped

Dressing:
2 TBSP Agave
2 TBSP Toasted Sesame Oil
4 TBSP Rice Vinegar
2 TBSP Braggs Liquid Aminos or Tamari or Soy Sauce
1 teaspoon Powered Ginger
1 teaspoon Powered Garlic
Ground Fresh Pepper

DIRECTIONS: Wash Kale and remove the main stem by tearing off the leaves then chop fine. Next, wash the cabbage and slice into strips like coleslaw. Chop the green & white parts of the scallion. Wash mint herb, remove leaves from stem, chop leaves.Toss together and set aside.In a small jar with a lid, add agave, sesame oil, rice vinegar, ginger, garlic, Braggs Liquid Amino, and pepper. Shake well, taste test and adjust if necessary.  When ready to serve, add chopped nut, shake dressing and pour over kale cabbage mixture.

Today is Eath Day and Meatless Monday – so make sure to Keep Your Fork…. If we all do our part we can make a difference.

It’s a good day to have a nice warm bowl of vegetable soup, salad and homemade bread.  Too hard you say?  Well, our friend, Susanna, provides lots of gluten-free and delicious vegetable recipes on her website (see previous two articles) and our friend, Joy, has provided us with this super easy bread recipe (if gluten is not a problem for you).  I made these two loaves yesterday and they tasted as good as they look.  Here’s the secret – baking the bread in an old fashioned cast iron Dutch oven!  Yes, the bread is cooked in a Dutch oven in your oven..  No kneading required.  Give it a try and experiment…  Definitely, Yummy – FUN!

Ingredients for one loaf (I made two loaves and baked one after the other):

3 c bread flour (or other suitable flour)

1 cup plus 1/2 to 2/3 cup more (approximately) warm water

1 tsp. salt and 1/2 tsp. yeast

That’s it – Mix the yeast and salt in the one cup warm water and add to the flour.  Add more water and mix the batter into a soft dough, cover and let rise for 8 – 12 hours.

Heat oven to 450 degrees – with Dutch oven in the oven (lid and all) for about 20-30 minutes (get it really hot).

Pour dough onto counter covered with flour, pat with flour and add your choice of other stuff to the bread.  I added millet, flax seed and blueberries to one loaf – I added raisins, walnuts and wheat germ to the other loaf… Then fold the dough over itself or roll it up and pop it into the hot dutch oven.  Put the top on the Dutch oven and put it in the oven and bake for 30 minutes.  Remove lid and bake for another 15 minutes to make a nice crispy, peasant crust.  Yummy, yummy, yummy……

Share your best version of this bread recipe with us…. there is no end to the items you can add to make each loaf unique. In fact, share any of your favorite recipes with us on our blog.

In the meantime… May the Fork Be with You. 

Order a Keep Your Fork kit by the end of the month and we’ll give you a free napkin ring for each kit ordered.  That’s our Earth Day thank you to you.

Eliza & Tracy – Owners

Do you want to know how to shift your life to be more plant based but don’t know where to begin? I can help! Bring it home right to your kitchen table by hosting your very own “PARTIES THAT REALLY COOK! ~ Host a home healthy cooking party with 6-8 of your friends. With my guidance your party can sample plant-based cuisine, learn new vegan recipes, increase your recipe repertoire, get healthy and have a ton of fun!  Not a ton of calories and fat! If the home party is not your style then join me as I am offering this month a Vegan-Gluten Free Cuisine cooking class from Well Nourished me, on April 28^th or 30^th.   

Nutritionally yours,

Susanna Goldstein

SG@WellNourishedMe.com

216-298-3977

Website: www.WellNourishedMe.com

Visit my face book page Well Nourished Me for inspirational quotes, informational post and recipes

Today I read a post in the Los Angeles Times, April 11^th newspaper that I’d like share. The article states “that the number of Americans considered obese is expected to rise from the current 34 percent to 42 percent (of the population) by the year 2030, according to a study published in the American Journal of Preventive Medicine and discussed at Monday’s “Weight of the Nation” conference in Washington. Diabetes, kidney failure, heart disease, and other obesity-related ailments account for countless premature deaths and as much as 18 percent of the $2.6 trillion national cost of medical care. The leading causes of obesity are consumption of fat-laden meat and dairy products and lack of exercise. A five-year Oxford University study of 22,000 people, published in the International Journal of Obesity in 2006, found that those on a vegetarian or vegan diet gained the least weight.”

The diseases mentioned above are ALL initiated by lifestyle habits. It has been proven that by choosing to eat a vegan cuisine based on plant-based foods will effectively help you maintain a state of wellness, maintaining a quality life, contributes to managing weight, and helps lower the cost in medical care, and takes care of our mother-ship, EARTH. The time has come to replace meat and dairy products in our diet with wholesome grains, vegetables and fruits, drinking 8-10 glasses of water a day and to undertake a regular exercise program.

Pack a healthy lunch and remember to Keep Your Fork!

Try this delicious Lentil Burger recipe: http://susanna-goldstein.healthcoach.integrativenutrition.com/lentil-burgers

Susanna Goldstein

Have you ever brought home beautiful produce from the market or grocery store just to have it spoil before you had the chance to eat it? Won’t it be great to know how to protect these nutrient rich foods from spoiling so quickly?  I have decided to run consecutive entries for the next few weeks on “produce storage tips” so we can prolong our most precious perishable food items better in our home. I will be focusing on the A-B vegetables and fruit in today’s newsletter.

Apples:   Apples ripen quickly at room temperature, ten times faster than an apple kept at 32 degrees Fahrenheit.  Store apples in a plastic bag in the refrigerator, away from strong scented foods such as cabbage or onions, to prevent flavor transfer.

Bananas:  Do not refrigerate bananas until they are ripe. Once they are in the refrigerator they will turn black, but the insides will ripen more slowly. To ripen green bananas, put them in a plastic bag, seal it and place the bag in a warm place, such as the top of your refrigerator. This will cause the bananas to heat up which will speed up the ripening process. If you like bananas in your smoothies, peel and cut in half or thirds prior to freezing and place in a freezer bag. They will last for months in the freezer.

Broccoli:  Store broccoli in the high-humidity, vegetable crisper section of your refrigerator for up to three days. Refresh broccoli in ice water to maintain its bright green color if you’re not using it right away or are making a cold presentation.

Below is a healthy version of a Chai Latte (yum)

Serves 2

3 Cups Almond Milk

½ Tablespoon ginger powder

½ Tablespoon cinnamon powder

½ teaspoon cardamom powder

1 teaspoon vanilla

2 dates, soaked in water for 10 minutes, remove pits before placing in Vitamix or high speed blender

1 frozen banana

Handful of ice cubes

Place all ingredients in a Vitamix blender and blend up to the highest speed till forth forms, maybe 1 minute.  Drink and enjoy!

Well Nourished Me is offering monthly plant based cooking class.  Please refer to my website for a complete listing of classes: http://susanna-goldstein.healthcoach.integrativenutrition.com

Chia seeds were first thought to be eaten as early as 3500 BC by the ancient Aztec and Mayan empires. These seeds were known for improving energy and endurance. In fact they called it “running food” as the Aztec and Mayan’s could run all day on just a handful of the seeds. The Chia seed is non-gluten, high in Omega 3 and 6 fatty acids, fiber, protein, calcium, magnesium, and potassium. You will find both black and white Chia seeds; the main difference being visual, with the white seeds preferred for some baking recipes. Enjoy them in yogurt, oatmeal, and smoothies just to name a few; store in a cool dry place away from sunlight. No need to grind Chia, just soak for 10 minutes in water to produce a nutritious Chia gel.

Well Nourished Me will be offering a Power Foods Breakfast cooking class in the month of March. Please refer to the flyer for more information. http://susanna-goldstein.healthcoach.integrativenutrition.com/march-2013Powerfoods-for-breakfast-a-food-adventure-cooking-class

Try this apple pudding with its crunchy cinnamon topping! Serve as a warm breakfast with a sprinkle of nuts or seeds a couple pieces of dried fruit, and a dash of almond milk!

Crock-Pot Apple Crumble Breakfast Pudding

Vegan, Gluten free, Dairy free, Refined sugar-free, Yeast free, Corn free, Grain free

Yield: 6 cups

Servings: 8

Pudding Ingredients:

• cup non-dairy milk – I used unsweetened almond milk
• 2 cups water

• 2 tbsp raw honey, or agave (vegan) this can be omitted if you prefer
• 1/2 cup chia seeds
• 2 tbsp arrowroot powder
• 1 tsp ground cinnamon
• pinch Himalayan rock salt
• 5 large apples, sliced – do not peel!

Cinnamon Crunch Topping:

• 1/2 cup blanched almond flour
• 1/4 cup unsweetened shredded coconut
• 1/4 cup date sugar
• 1 tsp cinnamon
• 1/4 cup unsweetened apple sauce
• 1 tsp pure vanilla extract

Directions:

1         Mix milk, water, honey or agave, chia, arrowroot, cinnamon and salt at the bottom of your 3 quart Crock-Pot.

2         Layer sliced apples over top and do not combine.

3         Mix the crumble topping together in a large bowl. Using your hands, spread it over top of the apples. Cook on low for 4 hours, or high for 2 hours (I like the results of the lower setting, but either one works).

4         Turn off heat, unplug, and let sit, covered, for one hour.

5         Top with raisins and walnuts and enjoy!

This past month’s Well Nourished Me Food Adventure cooking class was dedicated to Heart Health Month. I served a menu of Heart Healthy Cuisine. One of the dishes prepared was Roasted Beet Boat Salad. Beets are filled with potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; and folic acid. These are but a few of the many nutrients, vitamins and minerals found in beets and beet greens. They are a wonderful tonic for the liver, works as a purifier for the blood, lowers blood pressure, and can potentially help prevent various forms of cancer. Beets are particularly beneficial to women who are pregnant, as the vitamin B and iron are very beneficial to new growth cells during pregnancy and replenishing iron in the body. Beets are a high source of energy and at the same time they are low in calories and high in sugar (although the sugar is released into your system gradually, as opposed to the sugar in chocolate). With the high volume of nutrients, delicious taste and multitude of uses, you can jump right into beets without missing a beat!

Roasted Beet Boat Salad is an easy and nutritious recipe. Make often and enjoy the benefits!  Posting by Susanna Goldstein, Certified Holistic Health Coach, Cooking Diva & Kitchen Designer

Visit my website at www.WellNourishedMe.com for other wonderful recipes AND “like” and visit my face book page page for inspirational quotes and nutritional information.

Roasted Beet Boat Salad

Prep notes: Make roasted beets the day before

Cooking time:  90 minutes

Yields:  Servings for 6 people

Ingredients:

6 beets, can be red or orange
Walnuts, chopped
Romaine Lettuce leaves
Orange slices

Orange-Lime Salad Dressing:
Yields: 1 cup

2/3 cup Fresh Squeezed Orange Juice
2 teaspoon chopped ginger
Juice and zest of 2 limes
3 Tablespoons balsamic vinegar reduction

Directions:                   

To Roast Beets: preheat oven to 450 degrees – Remove the tops and wash the beet root. Place 2 beets in a 5 x 7 tin foil making sure that there is plenty of extra foil forming a package. Secure and seal well, place each package in the oven for 1 1/2 hours.  Let the beets cool, and then place in refrigerator overnight.

Make the dressing and place in refrigerator.

 Next day:  Remove the beets from packages, rub the skin off, and chop into bite size pieces. Mix 1/2 of the dressing with the beets. Place a washed romaine lettuce leaf on a salad plate. Scoop the roasted beets onto the lettuce making a boat.

To serve:  Add orange slices, sprinkle chopped walnuts, and drizzle with a bit more dressing.

In last month’s cooking class, Well Nourished Me Food Adventures,  made an African Pineapple Peanut Stew. It was the big hit of the evening.  It is my pleasure to include this recipe here.  It will most likely be one of your favorites, too. We complimented this dish with Cucumber Peanut Salad which you can find by linking to my website.

http://susanna-goldstein.healthcoach1.integrativenutrition.com/vegan-cucumber-peanut-salad

The main ingredient for African Pineapple Peanut Stew is kale. Kale is one of the richest nutrient dense vegetables one can include in a healthy diet. It has zero cholesterol, is low fat, low in calories and high fiber.  Loaded with vitamins, minerals, phytochemicals and anti-oxidants it supports our bodies bone health, cardiovascular health and cellular growth.

African Pineapple Peanut Stew

Prep time: 15 minutes

Prep notes: Easy & quick

Cooking time: 20 minutes

Yields: 4 people

Ingredients:

1 large onion, chopped
2 garlic cloves, minced or pressed
2 bunches kale (best to buy curly kale)
2 cups undrained canned crushed pineapple, in juice (20 ounce can)
1/2 C peanut butter (buy fresh ground or brand without high fructose corn syrup)   NOTE: Other nut butter can be substituted if allergic to peanuts 
1 – 2 TBSP Red Chili Garlic Sauce, (start with tablespoon as one can always add more to kick up heat)
1 TBSP Braggs Amino Liquid or Tamari

TOPPINGS:
1/4 C chopped parsley or cilantro
Crushed skinless peanuts (or other nuts if allergic to peanuts)
chopped scallions

BASE:
Cooked brown rice or other grain

Directions:

1. Prepare the kale by washing it & removing the large center stem from each leaf. Stack the leaves on a cutting board and slice them into one-inch thick slices.

2. In a large wok or frying pan (non-stick preferred), saute the onions for about 6 minutes, stirring frequently, until onions are lightly browned. Add the garlic and stir another minute.

3. Add the pineapple and its juice to the oinions and bring to a simmer. Stir in the kale, cover and simmer for about 5 minutes, stirring a couple of times until just tender. The Kale will reduce in size so be sure to use the entire 2 bunches.

4. Mix the peanut butter, chili sauce & Braggs Amino Liquid together till creamy. You may need to add a drop of water to get it thinner. Pour mixture into the Kale and stir together to coat evenly and heat through.

5. Taste and adjust any seasoning.

6. Serve on top of brown rice or other grain

7. Top with scallions, peanuts & cilantro or parsley

Article and Recipe Provided by: Susanna Goldstein, Certified Health Coach & Cooking Diva, WWW.WellNourishedMe.com. For inspirational quotes, nutritional education and recipe posts see my Facebook  page, Well Nourished Me. Susanna can be reached at 216-287-3977.