Trout With Green Beans and Potatoes

Trout is incredibly healthy and similar to salmon in color and taste, though it’s a bit more mild of a fish. This recipe is simple and easy to prepare but uses the magical combination of butter, fresh herbs, and lemon juice to really enhance the flavor.  I also enjoy this dish with asparagus instead of green beans, especially right now while asparagus is in season.

This recipe serves two people and can be prepared in about 45-50 minutes by any beginner chef.  There’s not a whole lot of work involved and clean up is easy. Yippee!

Ingredients 

-1 lb fresh trout fillet

-1/2 lb green beans, stems removed & halved

-1 lb small red potatoes, cleaned and quartered

-Avocado oil or olive oil

-4 tbs lemon juice

-fresh herbs, finely chopped (rosemary, thyme, dill, tarragon, parsley, basil)

-1 tbsp butter, melted

 

Instructions

  1. Heat oven to 425 degrees Fahrenheit.  Heat a large pot with enough water to cover the potatoes.  Add salt and bring to a boil.  Add the potatoes and cook 10 minutes or until just tender.  Drain thoroughly.
  2. Spread the greens beans in a large pan with the potatoes.  Add salt and pepper.  Pat the trout dry and season with salt and pepper on both sides. Lay the fish skin side down on top of the greens beans and potatoes.  Drizzle the fish and vegetables in oil making sure everything is evenly coated.  Cook in the oven for 30 minutes.
  3. While the fish cooks, combine the herbs and lemon juice with melted butter. Plate your fish and veggies and pour the herbed butter over the food.  Enjoy!

Roasted Chickpea and Vegetable Pitas

I love me some fluffy, warm pita, but you don’t actually need to include it to enjoy this recipe if you’d prefer to leave it out.  The stars of this dish are the vegetables: roasted harissa cauliflower and honey carrots, crispy chickpeas, plus fresh, cooling radishes and pea shoots.  Paired with hummus, yogurt, and (optional) feta cheese and you have yourself a tasty meal filled with protein and veggies. Serve in a bowl, with whole grains or with warmed pita or naan. Don’t overcook the pita like I did in the photo above. Whoops.

 

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Roasted harissa cauliflower and honey carrots

 

 

Ingredients

(serves 4)

-1 can chickpeas, drained, rinsed & dried

-1 head cauliflower, chopped into florets

-2 carrots, thinly sliced into 1/4 inch pieces

-3 radishes, thinly sliced

-4 handfuls pea shoots

-parsley, chopped

-1 lemon, quartered

-1 tablespoon garlic powder

-2-4 tablespoons harissa paste

-2 tablespoons honey

-feta cheese (try sheep’s milk feta!  It’s easier to digest)

-1 cup Greek yogurt

-Hummus (homemade or store-bought)

-4 Pita or naan

-Olive oil

-salt, pepper

*Note — For this recipe, it is helpful if you have two sheet pans, but not necessary.  If you have sheets pans of different sizes, you can use the smaller one for the chickpeas and the larger one for the vegetables.  If you only have one sheet pan, just roast the chickpeas first then go on to roast the vegetables.

 

Instructions

  1. Heat stove to 400 F.  Line two sheet pans in foil. Wash and prep your vegetables.  In a small bowl, combine garlic powder, a squirt of harissa paste, about 1/4 cup olive oil, salt, and pepper.  In a large bowl, combine the rinsed chickpeas and half the seasoning from the smaller bowl. Toss to coat the chickpeas thoroughly.  Transfer the chickpeas to a sheet pan.  Roast 40 minutes, shaking the pan halfway through.
  2. While the chickpeas cook, add the cauliflower to the large bowl with the remaining seasoning.  Toss to coat, adding more flavoring or oil as necessary, then place on one side of the other sheet pan in an even layer.
  3. Add the carrots to the large bowl.  In the smaller bowl, whisk together olive oil and honey.  Add to the bowl of carrots and toss to combine, scraping up any leftover seasoning.  Lay the carrots out in an even layer on the sheet pan next to the cauliflower.  Once the chickpeas have cooked for 10 minutes, add the cauliflower and carrots to the oven and cook for 25-30 minutes, stirringly every 10 minutes. The vegetables should be tender and golden.
  4. While the food cooks, in another small bowl, combine the yogurt with garlic powder, chopped parsley, salt, and pepper.  Drizzle olive oil on top.
  5. Remove the chickpeas and vegetables from the oven and set aside to cool.  Sprinkle your pita with a few drops of water and add to the oven for 3 minutes.
  6. Spread hummus and yogurt on your pita, then top with the chickpeas and vegetables, radish, pea shoots, and feta. Drizzle with olive oil and divide the quartered lemons among the plates.  Enjoy!

Umbrian Lentil Salad

Hi there!

It’s been awhile since I posted something, but I was feeling inspired by another lentil salad I made today.  I say another because my last post was basically the same recipe, only this one uses a different type of lentil and mixed micro greens instead of romaine. It’s so tasty and simple, I got up this morning and was able to make this salad in 30 minutes before I had to get ready for the day. And it should allow me enough leftovers for the next 2-3 days. So that being said, I highly recommend this recipe to anyone looking for something easy, healthy, and quick to prepare.

Ingredients

For the lentils:

-1 cup lentils

-3 cups water

-1 pinch sea salt

-1 bay leaf

For the Veggies:

-1/2 red onion, small diced

-1 carrot, small diced

-salt, pepper

-2 tablespoons extra virgin olive oil

-optional: chopped parsley and basil

For the Salad:

-extra virgin olive oil

-micro greens, or your favorite greens

-feta cheese

-avocado, sliced

Instructions

  1. Search lentils for any small rocks and remove. Add lentils to a medium pot with the water, a pinch of salt and a bay leaf.  Bring to a rapid boil, then turn the heat to simmer and cook covered with a lid for 25 minutes. *Note: add more water to the pot throughout the cooking process if you notice the lentils have absorbed most of the water.
  2. Once the lentils have cooked for about 15 minutes, add olive oil to a heated pan.  When the oil is hot, add the carrots and onions and sprinkle with salt and pepper.  Cook about 5 minutes or until soft.  Add the chopped herbs and mix in.
  3. When the lentils are done, strain them if there’s excess water.  Remove and discard the bay leaf. Add the cooked vegetables to the pot of lentils and mix together. Allow the lentils to cool, then pour over a bowl of greens, drizzle with olive oil, add feta, avocado and sprinkle with salt and pepper to taste.  Enjoy!

 

 

 

 

Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:

Diet

When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.

Cannabis

Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!

 

Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

My Daily Green Smoothie Recipe

I’ve been a longtime fan of morning smoothies, but I’ve recently discovered a new smoothie that has instantly become my morning addiction. I drink it every day and enjoy the process of making it in the morning before my workouts. This green smoothie works wonders for the body and mind and is packed with nutrition. It has protein, fiber, important vitamins and everything you need to look and feel your best. After just a week of drinking it, I noticed improvements in my skin and energy levels. My digestion improved too, and I started having less unhealthy food cravings. 

Remember, everything in the body is connected. Your gut, colon, and brain all effect each other, so if you feed yourself nutritious foods your gut will be healthy, which also means a healthy colon and brain (aka, better digestion and prevention from illness). Please feed yourself good foods, like this smoothie, and your whole body will thank you!

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I like to switch it up slightly, but I typically add the following foods to my daily green smoothie: purified water, banana, green apple, green pear, celery, romaine, spinach, kale, lemon, chia seeds, hemp seeds and bee pollen.

Dark leafy greens, like spinach, kale and romaine, are a good source of protein, as are chia seeds, hemp seeds, and bee pollen. You could absolutely add in different greens or fruits, or even add fresh herbs like cilantro or parsley. To make things easier with this smoothie, you can also make some extra and store it in a glass container in the freezer for later use. Otherwise, this smoothie will last covered in the fridge for two days.

The other thing I like about adding greens to my smoothie is that you get the most from your greens this way. Normally, aside from not eating enough vegetables during the week, most people don’t chew their food enough, which means they don’t absorb maximum nutrients. The nutrients in the vegetables are stored in the cell walls of the plant cell, so the blender will do a more efficient job of breaking these down. A Vitamix or powerful blender will really be best for making this smoothie smooth and creamy like it should be.

I encourage you to drink this smoothie and make it part of your morning routine!

Ingredients (makes 1-2 glasses)

– 1 1/2 cup cold, purified water

-1 banana

-1/2 green apple

-1/2 green pear

-1-2 celery stalks

-2 handfuls spinach

-1 handful romaine

-1 handful kale

-a squeeze of lemon

*optional: handful chia seeds, hemp seeds, bee pollen, or any other favorite superfood, herb, or protein powder

*For a smoothie with less sugar, remove the banana and pear, and just use the green apple.

Instructions

1- Pour water into the blender, followed by the spinach, romaine and kale. Blend until smooth.

2- Add the celery, pear and apple. Blend.

3- Add the banana and lemon. You can also throw in any optional seeds or foods, then do a final blend. Enjoy!

 

 

Spiced Chicken With Parsley Mint Sauce

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I can’t pretend I watch a lot of basketball, but I sure do follow NBA superstar Steph Curry’s wife, Ayesha Curry. Ayesha Curry is the bomb. Not only does she have the most adorable family and AMAZING kitchen, but she’s an excellent cook.  I happened to catch her on the Cooking Channel preparing this spiced chicken dish. It’s very easy to replicate and tastes so damn good, especially when paired with coconut rice. YUM.

For the Chicken:

-2 organic, skinless chicken breasts

-2 tablespoons paprika

-1 teaspoon ground cinnamon

-1/4 teaspoon cumin

-salt and pepper

For the Parsley Mint Sauce:

-1 1/2 cup parsley

-handful fresh mint leaves

-2 scallions, chopped

-3/4 cup olive oil

-1/4 cup white wine or water

-juice of one lemon

-4 cloves garlic

For the Rice 

-1 can organic coconut milk

-2 cups white jasmine rice

-1 1/4 cups water

-scallions, chopped

-2 pinches of salt

Instructions:

  1. Place rice in a medium saucepan with the water, salt and coconut milk. Bring to a boil, then cover and let simmer for 20 minutes. Leave the lid on and remove from heat for about 10 minutes before fluffing with a fork and mixing in the chopped scallions.
  2. For the chicken, combine all spices in a bowl. Rub the chicken in the spice mixture until evenly coated. Heat a large skillet or grill pan with some oil and/or a little butter to medium-high heat. Cook the chicken on both sides, about 6-8 minutes per side.
  3. For the sauce, place the herbs, white wine or water, lemon, honey, garlic and scallions in a blender and blend until smooth.
  4. Serve the chicken over the rice, then drizzle on the parsley mint sauce and add a vegetable side if desired.