Posted under "Nutrition Bites"


10 Apr Spring Time For Pumpkin Seeds…

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Pepitas are one of my favorite ways to give a salad a little something extra. They’re easy to find – Trader Joe’s carries both raw (used in the recipe below) and roasted with salt (which are actually really salty, if you ask this salt-lover). And that extra isn’t just a nice little crunch: 1/4 C of pepitas will knock you back 186 calories, but you’ll get 8g protein and a good source of magnesium, manganese, phosphorus, iron, copper, vitamin K and zinc. And, really, all you need is 1/4 C to punch up a hearty salad for two (three, if you have an even heartier main planned).

Spring Spinach Salad with Goat Cheese and Pepitas

  • 2 large handfuls organic baby spinach
  • 1 medium red bell pepper, sliced and cut into bit-size pieces
  • 1 C (heaping) yellow heirloom grape tomatoes, sliced length-wise
  • 1/2 C blueberries
  • 1 shot glass of raw pepitas
  • 2 oz goat cheese, crumbled
  • Lemon Vinaigrette, to taste

In a large bowl, combine first four ingredients, toss to combine. Then add cheese and a splash of the vinaigrette. Toss to combine, taste and adjust dressing as desired.

Lemon Vinaigrette

  • 3 T fresh lemon juice
  • 1/4 C olive oil
  • 1/2 t dijon mustard
  • 1 small clove garlic, pressed
  • generous pinch sea salt
  • 3 T water

Combine all ingredients in a jar. Cover securely. Shake until well blended. Taste, adjust seasoning, add more water or oil for desired consistency and acidity. The taste is fresh and citrusy, keeping the salad feeling light, even as the goat cheese gives it some creaminess.

28 Feb Anatomy of a Monster…

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Something weird happens to me in late winter and continues into spring. When I’m cold and just want to bundle up in thick sweaters and eat pots full of stews and soups, I also start craving – I mean craaaaaving - green smoothies. They’re cold and raw – not very winter-friendly qualities – and I want them more than anything else in the world for breakfast.

Let’s be clear, I’m talking about green smoothies. Not your typical yogurt and fruit milkshake from Jamba Juice. Also known as Green Monsters, these babies are loaded with dark leafy greens. Yes, that’s right: kale, spinach, chard, wheat grass, even seaweed. Why in the world would someone do that? Well, I’m glad you asked!

  • They’re deeelicious!
  • They’re packed with vitamins, minerals aaaaaaand… chlorophyll. Chlorophyll is an antioxidant, has anti-inflammatory and anti-carcinogenic properties, repairs tissue damage and neutralizes free radicals, helps in delivery of oxygen in the blood and helps our cells assimilate important minerals.
  • Depending on what you add in, they’re also a good source of protein, healthy fats and anti-inflammatory and blood sugar stabilizing supplements.
  • From my personal experience, and what I hear from other folks who rave about, they’ll make your skin glow, your immune system hum and give your energy a boost.
  • For most people they’re super easy to digest. With everything blended up, digestive juices in your stomach can more efficiently break down nutrients for assimilation. This also makes them a great pre or post-workout meal.
  • They’re easy if you’re in a hurry, on the go, living in the fast lane – in other words if you don’t have a lot of time to cook breakfasts or prepare snacks, they’re fast to make and portable.

When it comes to introducing new, healthier foods, I don’t employ a lot of “tough love,” but… for everyone who is “eww”ing at the green goodness pictured above, I only have one thing to say: get over it. Yes, it’s green (so is a Shamrock Shake). You can do a million things to make it taste amazing and/or not like greens at all. So, don’t be scared off by the beautiful, brilliant color of healing chlorophyll. Stop whining, hitch up your big-boy or big-girl pants, grab your blender and prepare to feel great!

Okay, now that thaaaat’s out of the way, let’s get to brass tacks!

Green smoothies have a very simple formula, portions to be adjusted according to taste:

  • greens (fresh, frozen or powdered)
  • supplements, as desired (e.g. herbs, spices, raw cacao powder, amino acid powder, etc.)
  • a touch of protein (nuts/nut butters, peanut flour, seeds or protein powder, e.g. hemp, whey, egg, soy, etc.)
  • fruit (provides great vitamins and a sweet contrast to the green goodness) or other vegetables (canned pumpkin or butternut squash are popular)
  • liquid (water, fruit or vegetable juice, or soy, almond or coconut milk work well, too – don’t be afraid to experiment to make things more interesting)

The first important trick I’ve learned is that layering helps. I usually follow the order of the bullets above, which helps minimize powder puffs all over the blender.

The second important trick is to blend, blend, blend.

At first, I was shy – it’s just so loud, all that grinding and whirling – and would stop blending too soon. But I got over it. Now, I sometimes stop it after 7-10 seconds to scrape down the sides if any powder or large bits of fruit or greens are sticking out of reach of the swirling mass below. But then I let ‘er rip again and keep going until it’s smoooooooooooth. You don’t need a Vitamix, just some patience.

There are approximately 1 trillion permutations of green smoothies (recipes here). It’s totally up to you and your creativity. This is the combo I’ve been rocking for the past few weeks:

  • 1 C frozen spinach
  • handful chopped apple (probably ~ 1/2 medium apple)
  • 1 small clementine (“cutie”)
  • 1 large spoonful (1 1/2-2 T) peanut butter
  • ~1T chia seeds (good protein, fiber, Omega-3 source)
  • ~1 t cinnamon (good for blood sugar stabilization)
  • ~1/2-1 t turmeric (anti-inflammatory)
  • small coin of fresh ginger (good for digestion)
  • 1- 1 1/2 C water

This makes about 16oz, enough for me to fill an empty almond butter jar – which makes for easy transport. It’s also enough to fill me up for a lighter breakfast or a pre-(long)workout meal.

When I want to shake things up, I’ll make my smoothie on the thicker side (less liquid), toss on a handful of chopped walnuts and/or cacao nibs, and eat with a spoon.

Once you get going, you can experiment in all kinds of directions – feeling nostalgic for fall, how about a pumpkin pie green monster? – until you find the basics and combos that you love (e.g. bananas instead of apples, almond butter instead of protein powder, a dash of nutmeg to give it an extra kick, etc.). And then, heaven is only a slurp away.

Already a monster lover? What’s your favorite recipe?

11 Feb Smelly Pee is Sexy… Wait, What?

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Love is in the air… and if you don’t know that Valentine’s Day is coming, you clearly stopped going outside and disconnected all electronic devices after January 2nd.

In honor of the season of love, I’ve been doing a little research on aphrodisiacs. (What? You mean not every nutritionist is looking into nature’s love potions? How else will we keep you entertained and excited to play with whole foods?) Well, maybe it’s more fair to write “alleged” aphrodisiac foods.  Some are obvious, we’ve associated them with feeling sexy forever – artichokes, oysters, figs, champaign, etc.. But some were surprising, as were some foods I didn’t find on anyone’s list (how can salted caramel not be officially sexy???). Frankly? The whole mini-project has been a hoot. It’s also given me a cheap thrill when I find that I’m using something from the list in my breakfast, lunch or dinner. So, I thought it’d be fun to talk about just a few – a very, very small few – of the many, many foods that will supposedly fire up your engine. Maybe this will give you some inspiration as you make your Valentine’s plans.

Most Nonsensical

Asparagus. Yes, I suppose it’s phallic. But it also makes your pee smell, for some within 15 minutes of eating it. Not all of us can smell asparagus pee, but those of us who can (hand raised)… well, frankly, that knowledge undercuts the vegetable’s suggestive shape.

Avocado. Its breast-like, egg-like shape is supposed to provide some naughty inspiration. I would think the velvety, luscious fatty goodness would be the more titillating quality. (Suddenly I’m thinking of all the Super Bowl parties that probably demolished tubs of guacamole….) Just don’t expect to get hit on while wearing it as a mask for your stay at home spa day. Although, afterward your skin may take on the avo’s velvety, lusciousness….

Garlic. The spiciness is supposed to get you hot and bothered … if you can get over the overpowering breath it brings, too.

Most Hilarious

Turkey. The tryptophan in turkey is a feel good amino acid, which could help put you in the mood, or help you relax enough to feel in the mood. Just don’t over indulge, I mean, have you ever felt like getting it on after Thanksgiving dinner when you’re stuffed to the gills?

Blowfish. I suppose if you eat it and don’t die, you’re so relieved you immediately want to go get it on? Nothing like living life on the edge to put you in the mood?

Oats. Yep, nothing says sexy like a big bowl of oatmeal. Interestingly enough, also good for home spa facials. Maybe someone should investigate the cross over between aphrodisiac foods and home spa treatment foods….

Most Yes! I Was Looking For An Excuse to Eat That

Chocolate. There’s a reason why people like chocolate, turn to it when sad and crave it. To quote from Natural Aphrodisiac Foods: ”Pure chocolate contains anandamide which is a chemical that gives the consumer a natural psychoactive good feeling. Perhaps more importantly it contains phenylethylamine which is the love chemical that releases dopamine in the brain’s pleasure centres and this can peak during orgasm, in addition it induces excitable feelings and stimulates both attraction and euphoria.” So, there.

Oysters. Slimy grossness to some, little slurps of love to others, oysters have long been credited with ardor-boosting powers. Some claim it’s the high level of zinc (which supposedly increases sperm production and testosterone in both men and women – an important ingredient in sexual chemistry) and others credit the mollusk’s scent (which is allegedly reminiscent of female pheromones that excite male arousal). Whatever. They’re yummy, healthy and a good source of protein, and I say any excuse is a good excuse to indulge.

Red Wine. Antioxidants – blah, blah, blah. Red wine, like most alcohol, is warming and loosens inhibitions. Just remember there’s a difference between warming up a little and falling down drunk. One is sexy; one is really, really not. (Please drink responsibly.)

Here are some recipes I’ve been seeing online lately – with aphrodisiac foods listed and not listed above – that I’m excited to make this week:

However and with whoever you’re celebrating love this weekend and next week – family, friends, lovers, partners, etc – enjoy the opportunity to recognize and be thankful for all of the wonderful people in your life who fill your heart with joy. I know I am.

What foods turn you on, make you feel luscious and alive?