nutrition

Souping is the New Juicing (+ a recipe)

A few days ago my uncle (Uncle Anthony, lovingly called "Unclee" because of my sister's failed attempts to say the "Anthon" part of his name as a child) texted me this:

The LIRR is the Long Island Rail Road - for you non-New Yorkers. I love that he was trying to keep in the loop on the next big, cutting edge, piece of evidence-based nutrition advice out there; a few Brooklyn hipsters talking about eating soup, soup, as if it were something novel and eclectic. 

While I consider myself a bit more progressive than most, it's rare that I'm the first to know about these nutrition trends. So now when your friends tell you that they heard somewhere that "souping is the new juicing" you can thank me for telling you first. And I can thank my uncle. And he can thank the hippie riding the LIRR. 

Hey, just in case she's right about this, you should go make this soup. It's liquid (like juice!) and has the heartiness of a split pea soup with the flavor that you crave from Chinese food. Oh, and regardless of where it falls on the "trendy" scale, it's loaded with fiber, protein, and tons of nutrients from the broccoli I sneak in there. Give it a try. 

Asian Split Pea Soup

  • 2 cups split peas
  • 6 cups chicken or vegetable broth
  • 1 head broccoli, chopped,
  • 1 tbsp mustard powder
  • 1 tsp red pepper flakes (or more if you like spicy)
  • 5 cloves garlic, minced
  • 1 tbsp grated ginger
  • 1 tbsp soy sauce
  • 1 tsp fish sauce (optional)
  • Salt to taste
  • Toasted sesame seeds, toasted sesame oil, green onion (for garnish)

Boil in a pot until peas are cooked. Blend with immersion or regular blender. Garnish with sesame seeds, toasted sesame oil and green onion. 

If you're looking for a spring/summer version of a pea soup, check this out. 

 
 

6 Hearty & Healthy Holiday Recipes

Happy Thanksgiving, everyone! The lovely Alix has done me (and you!) the huge favor of rounding up 6 deliciously nutrition holiday recipes. I'll let her take it from here. Enjoy!

 

 

It seems like it was just a month ago I was home with my siblings cleaning up all of the leftovers from Thanksgiving dinner while the adults munched on my aunt’s homemade poppyseed rolls. When I go home for the holidays, my mom always has me take over the kitchen for what I assume is a nice break for her and my dad. Below are a few of the dishes very similar to some of the ones I typically prepare for Thanksgiving dinner. Hopefully these make your food prep a little bit easier, as well as a little (or a lot) more healthy and delicious! 

Roasted Brussel Sprouts and Squash from Blogging Over Thyme

Brussel sprouts can be tricky. If you cook them right, however, they are absolutely delectable and super rich in vitamins, minerals, and fiber. I like my brussel sprouts a little crispy, and in this recipe the tender squash compliments them well. Photo credit: www.bloggingoverthyme.com.

Lentil, Kale, and Potato Salad from She Likes Food

This one goes out to all of you that feel like you can’t eat with your family on Thanksgiving because you don’t eat meat, gluten, or eggs. I'm trying out a vegan lifestyle for a month, and that means no turkey for me on Thanksgiving. I have been brainstorming a few things that I can help my parents make to prove to them that vegan food can still be equally, if not more delicious than non-vegan food. This recipe is definitely on my list! Photo credit: www.shelikesfood.com.

 

Green Bean Casserole with Parmesan Crumb Topping from iFOODreal

My grandma always prepares the green bean casserole. Every. Single. Year. Here’s a recipe from iFOODreal that takes a different approach to the green bean casserole that subs Corn Flakes for crispy onions on top. Photo credit: www.iFOODreal.com.

Sweet Potato Casserole With Maple Pecan Topping from Jessica in the Kitchen

You can’t just have one casserole. Everybody knows that. I want to make a casserole with a nice, starchy vegetable that keeps me from reaching for too many of those butter rolls my aunt always brings. Below is a recipe that is similar to a sweet potato dish I make, and I might even make the switch over because it happens to be vegan! Photo credit: www.jessicainthekitchen.com.

Vegan Garlic Mashed Potatoes from It Doesn't Taste Like Chicken

Here we go, another vegan alternative for me that I’m hoping my mother will not even notice the difference. I plan on using almond milk because I don’t like the taste of coconut milk. I can taste 1 drip of it in just about anything. However, coconut milk has many nutritional benefits, so if you like it, definitely go for it! Photo credit: www.itdoesnttastelikechicken.com.

Paleo Pumpkin Cake from Jay's Baking Me Crazy

This is the second recipe I searched for, just to make sure I was on the right track with my vegan modifications. I could not possibly risk messing up a pumpkin cake. What’s Thanksgiving without pumpkin? Hopefully, I’ll have leftovers of this one that I can freeze for Christmas. Photo credit: www.jaysbakingmecrazy.com

What will you be making for Thanksgiving this year?

Intro to Ayurveda with Jill Talve

This week I am SO excited to share my interview with Jill Talve. Jill is a Clinical Ayurveda Specialist and Pancha Karma specialist. She is the owner/operator of EverVeda, an Ayurveda wellness center in Oyster Bay, NY.

At the beginning of this year I met with Jill and she gave me a full (three hour!) Ayurvedic assessment and ultimately helped me adopt a morning routine to help me boost my immune system and set me on a healing path. 

 
 

If you're unfamiliar with Ayurveda - this interview is a great place to get started. Jill offers an easy-to-digest definition of Ayurveda as well as three simple actions you can add to your morning routine to set you up for a successful day and a good nights sleep. 

We both emphasize this idea of adopting daily practices (whether they be in the morning or not) to serve as catalysts for other healthy choices. After you watch the video, leave a comment below and let me know, what is one daily practice you'll begin to implement? It could be something we've talked about, or something you make up on your own!

PS - if you're interested in grabbing a tongue scraper - pick one up here. 

 
 

11 {Healthy} Snacks You Can Keep in Your Desk Drawer.

I have so many clients who come to me saying "I need good snack ideas," but they usually get a little annoyed when I point out that a piece of fruit, a handful of almonds, or some veggies and hummus are simple and healthy snack options. So, I decided to do a roundup of my favorite non-veggie, non-fruit snacks to keep on hand. They're some of the most wholesome foods I've come across in my search for healthy pre-packed snacks, and they're extended shelf-life (well, compared to fruits and vegetables) makes them easy to keep on hand at work or home. 

A bonus? They are all naturally gluten and dairy free.

1.  KIND Bars or Lara Bars
Typically lower in overall sugar, and processed sugar, these bars are made from simple ingredients, and are way tastier than some of the other pasty crap you get out there. Keep a couple on hand for that easy and light snack during the awkward time between the gym and dinner. 

2. Biena Foods or Saffron Road Roasted Chickpea Snacks
High protein, with a satisfying crunch. Use these as a standalone snack, or spice up a salad by using these as a bread-free crouton. 

3. Dang Coconut Crisps
Delicious, crispy, and coconut-ty. Of course packed with the healthy fats found in coconut. These do have a small amount of added sugar, so I recommend keeping a few smaller bags on hand, versus one large bag, to prevent over-indulging mindlessly in front of the computer!

4.  Justin’s Nut Butter Packets
I know these were designed to be spread on an apple or banana, but truth be told, I just rip them open and suck them down. They're the perfect treat to hold you over between lunch and dinner, or fuel you up for a workout. 

5.  Go NUTS Sprouted Nut Mixes
This company does a great job of packing tons of flavor into these easy-to-digest sprouted nuts. With both sweet and salty varieties, they make for a satisfying indulgence. 

6.  KRAVE Jerkey
This ain't no slim jim. This jerkey is free of nitrates and artificial flavors, and a perfect high-protein snack. Skip the processed bars and shakes, and stick to these for your extra protein needs!

7.  Inka Plantain Chips (+ Smashed Avocado and Lime)
My podcast partner, Allison Nichols introduced me to this delicious snack. The perfect balance between salty and tangy. 

8.  Mary’s Gone Crackers (+ Hummus)
One of the least-processed crackers I've found, plus they are quite tasty! Enjoy them with some hummus. 

9.  Alive & Radiant Kale Chips
Forget to eat your greens today? Grab a bag of Kale Chips! These are dehydrated pieces of kale, so the kale is still technically raw, keeping all of it's nutrients intact. Their Southwest Ranch flavor is made with a spice blend reminiscent of Cool Ranch Doritos.

10.  Boom Chicka Pop Popcorn
The name is enough to sell you! A popcorn that touts few ingredients, this is the next best thing to popping it yourself. The only downside? Popcorn is a bit of a messy snack to keep at work. 

11.  Nature's All Freeze Dried Fruits
Just like the kale chips, these guys are dehydrated. Most don't have any added sugar, so it's just as great as eating fruit, without risking it going moldy in your desk drawer. 

You can grab most of these items at Thrive Market (online grocery store) or Whole Foods Market. Follow my "Brands I Love" Pinterest page if you're looking to navigate the choppy waters that is the grocery isle!

What types of healthy snacks do you typically keep in your desk drawer?

Let me know in the comments below.

 
 

Farro Salad

Move over pasta salad, this light, but hearty dish takes the cake. Bursting with the summer flavors of basil and cherry this salad can serve as a main dish or a side to your grilled favorites.  This dish is my 'ode to the end of summer... I hope you enjoy!

FARRO SALAD

Serves 4

  • 1 cup farro, dried
  • 3 cups water
  • 1 cup cherries, pitted
  • 1 cup basil, chopped
  • 1 cup baby arugula
  • 1 tbsp mustard
  • 1 lemon juiced
  • 1 tbsp greek yogurt (optional)
  • 1 tbsp balsamic vinegar, OR balsamic reduction

In a medium pot, bring water to a boil. Add farro and let simmer 30-45 until water is soaked up. Meanwhile, mix together mustard, lemon, and optional yogurt.

After farro has cooled pour dressing over the farro, then mix in basil, arugula, and cherries. top with balsamic to enjoy!

 
 

Finding Balance, an Interview with Julie Starr

Like two [nutritionist] ships passing in the night, Julie and I have probably found ourselves in the same Yoga and Barre classes, and have even held the same nutrition coaching position, but at different times. We FINALLY had the chance to sit down together and I had to capture the moment, as Julie talks about finding balance in her life as a business owner (x2) and mom. 

Her tips are so REAL and easy to implement - it's a must watch for anybody looking for simple ways to implement healthier habits for themselves and their children. Make sure you watch the end of the video - where Julie reveals her "They're Just Like Us" moment - an indulgent moment that proves, nutritionists are people too :).

Let's get the conversation started in the comments below - let us know what your favorite way to teach your kids about healthy eating and nutrition!

 
 

You can find Julie at Starr Nutrition or Starr Yoga, or on Instagram (@starrnutrition + @starryogabos).

 
 

Blood Orange Broccoli

Broccoli has never been one of my favorite vegetables, but lately I've found myself craving it. Maybe I'm exaggerating a little... I usually crave cookies. But when I'm thinking about what vegetables to eat with dinner, broccoli has been on my mind! So when I went to the grocery store I did a little trolling around for something to liven it up a little. Since the change of seasons this time of year tends to make me a little more prone to getting sick, I decided to jump for the citrus fruits. Bright and delicious, but also high in vitamin C. I picked up some lemon and my new favorite - blood oranges (in season and on sale most places now)!

Blood Orange Broccoli

  • 1-2 heads broccoli, broken into florets (you can keep or lose the stems)
  • 2 blood oranges ; 1 peeled and chopped, 1 juiced
  • 1 tsp olive oil
  • salt and pepper to taste
  • 1 cup plain greek yogurt
  • 1-2 lemons, juiced
  • 1 tbsp fresh ginger, grated

Preheat oven to 425 F. In a medium pot, bring 1 cup water to a boil. Place broccoli in a basket steamer (or colander) and place in the pot with water. Let steam for 5 minutes. 

Place the broccoli in a bowl and add the chopped blood orange, the juice of the other blood orange, olive oil, salt and pepper and toss until well coated. Place on a parchment lined baking sheet and bake for 5-10 minutes.

Meanwhile, mix the lemon juice and ginger with the greek yogurt. Plate the broccoli and dip in yogurt to enjoy!

Cinnamon Raisin French Toast

One of my breakfast staples is a sprouted grain bread by Food For Life. It's made with 6 different kinds of sprouted grains and beans, high in fiber, and (at least for me) easy to digest. All the things I need to keep me fueled until my next meal. Typically I'll get the "original" version, but lately I've been really into the cinnamon raisin variety. Usually I'll toast it up and enjoy it with some peanut butter and banana (you really can't go wrong with that) or with some avocado and soft-boiled eggs. But the other morning I was looking to spice things up.   I had some eggs, and ricotta cheese leftover from some baked eggplant parm I made the night before (once I perfect that recipe I will post it!), so I decided to whip up some easy cinnamon raisin french toast. Now I know this sounds like a big ordeal, but it honestly took no more effort than toasting some bread and scrambling some eggs. Here is my recipe for Cinnamon Raisin French Toast!

Cinnamon Raisin French Toast

Make sure the bread is thawed.

In a medium bowl, whisk eggs and place the bread to soak. Heat a pan on medium-high heat and melt coconut oil inside. When each piece of bread is saturated with egg, place in the pan and let cook about 2 minutes on each side, until lightly browned.  

Plate and top with ricotta, fruit, cinnamon, and maple syrup. Enjoy every last friggen' bite!

Red Lentil Dahl Soup

Ever make a recipe and then forget about it? That's what happened to me with this soup. I made this a looong time ago, thought it was one of the most delicious things I ever made, and then POOF erased it from my memory. I'm not sure why but I am sure glad that this soup is back in my life. Even though I can hardly contain my excitement for winter coming to an end - I am going to miss these hearty soups, so let's have one last hurrah! One thing you'll notice is that I made this stew without oil. Now, you can certainly use oil or butter, but if you're trying to cut back, check out my tip below for sautéing onions without oil.  

Red Lentil Dahl Stew

  • 1 yellow onion, finely chopped
  • 5 cloves garlic, finely chopped (or substitute with a Soup Starter)
  • 2 tablespoons ginger, grated
  • 1 tbsp cumin
  • 1 tsp coriander
  • 1 tsp turmeric
  • 1 tsp salt
  • 2 cups red lentils
  • 4 cups vegetable or chicken broth
  • 1, 28 ounce can whole plum tomatoes, roughly chopped
  • 1-2 jalapeño, seeded and chopped 

In a large pot over medium-high heat, add onions and stir continuously. With a higher heat, the onions will contract, and release a lot of water, which will prevent them from sticking. If they start to stick, add a small amount of vegetable broth (only about 1 tsp at a time). Add the garlic, ginger, cumin, coriander, turmeric, salt, and jalapeño, and sauté, continuing to add small amounts of vegetable broth if necessary.  

Add the lentils, broth, and tomatoes. Cook 30-45 minutes until all of the liquid is absorbed. Salt and pepper to taste and enjoy!