Nutrition – Page 4

April 26, 2016

Mushroom-Cauliflower “Risotto”

A few weeks ago, my dietetic internship group had a class field trip to Tolosa Winery in San Luis Obispo. (I know, we are totally suffering). It was a gorgeous day, we had lunch alfresco, and we learned all about the process of winemaking at Tolosa. #fieldtripgoals, right?

One of the cool things about this winery is that they are SIP Certified. SIP stands for “Sustainability in Practice”, which is a certification in the wine industry that focuses on the 3 “P’s” of sustainability- people, planet, and prosperity. Some of the standards of certification include water conservation and clean water usage, energy efficiency ( all about reducing that carbon footprint), and safe pest management (think beneficial insects and cover crops). Can I get an AMEN??? (or should it be cheers?)

If you want to drink some wine (and do some good), you can check out the list of SIP certified wines and vineyards here.

Not a painting, I swear.

Let’s talk wine pairings. I picked up a bottle of Pinot Noir from Tolosa to give to my wonderful mommy, since those cherry notes are her jam, and she was majorly hinting all about her favorite type of wines once she found out I would be at a winery. 😉 I’m not much of a wine drinker ( though I do love a glass of chilled rose like every other basic girl out there), so I did plenty of research to make sure I got today’s food/wine pairing right.

Pinot Noir goes really well with earthy, savory, mushroom flavors. So, *lightbulb*, I threw together an amazing mushroom-cauliflower “risotto”. This “risotto” is completely made from veggies. Yep, that’s right, there’s no rice involved, just good ‘ol cauliflower. Best of all, it is so easy to make creamy cauliflower rice!

Have you ever noticed that cauli is crazy crumbly? If you have ever chopped up cauliflower, you know what I am talking about. Those little bits go flying! (If you are not in the mood for cauliflower’s temperament, word on the street is that Trader Joe’s has started selling “riced” cauliflower. Thank you, Joe for doing all the dirty work.)

But even if you can’t get your hands on pre-riced cauliflower, give the recipe a go! The chopping is worth the end result, promise! One tip that helps is to put your cutting board inside a baking sheet with edges, which helps to catch some of the little rogue cauliflower crumbles. And that’s your weekly Helpful Hint from Heloise.

So let’s discuss this “risotto” a little bit more… It’s rich, creamy, and comforting. Buttt there is no butter or cream involved. In fact, the only dairy that might make an appearance is the cheese you can choose to garnish on top (or omit, if your keeping it vegan).

I love that the richness of the risotto pairs well with the Pinot without actually feeling heavy once it hits your stomach. It’s amazing how mushrooms and cauliflower completely transform into something so luxurious and flavorful while still maintaining their nutrition powers-fiber, antioxidants, B vitamins, to name a few. Now stop drooling on the screen and go make it!

Mushroom-Cauliflower “Risotto”

Serves 2-4

1 head of cauliflower

12 oz assorted mushrooms (I used shiitake and Portobello), chopped

1/2 medium onion, diced

1 clove garlic, minced

1/4 cup veggie broth

1 TBS olive oil

1 heaping TBS oat flour- hear me out on this: the oat flour is my secret ingredient for really thickening up the “risotto” and making it feel rich and creamy. If you don’t have oat flour, just pulse some oats in a blender or food processor to make a flour. So quick!

1/4 tsp dried thyme

salt and pepper, to taste

2 TBS chopped parlsey

Garnish: more parsley, cheese, truffle oil (all optional, but totally divine)

Chop cauliflower to make “rice”, making sure pieces are 1/4 inch or smaller. Set aside. Add oil to a dutch oven, (or other large pot that holds at lest 3.5 quarts) over medium heat. Add onions, garlic, and thyme, and sauté until onions are translucent. Deglaze the pot with the veggie broth. Add cauliflower, and cook for 7-8 min. Stir in mushrooms, cover pot, and cook for 7-10 more minutes, until mushrooms and cauliflower are tender. Now is the time to add the oat flour. Simply stir it in, and you will notice the mix start to thicken, and any excess broth will become creamy. Stir in parsley. Taste dish, and add salt and pepper as desired.

To serve, garnish with parsley, cheese, and truffle oil, if you so choose. ( I always do 🙂 ).

Have you tried cauliflower “rice” before? Do you think I hit the mark with my wine pairing choice for this dish? Sommeliers are welcome to provide advice in the comments. Make the “risotto” and let me know how you like it!

As always, have a fabulous week!

XO,

Alexandra

March 14, 2016

Shamrockin’ Smoothie

Who’s ready for St. Patrick’s day??? Funny childhood story: every year growing up,my sister and I would place our slippers at the end of our bed the night before St. Patty’s Day. (Disclaimer: we are not Irish in the least bit). In the night, the leprechaun, aka our mom, would stuff our slippers with little goodies and treats! We thought the leprechaun left presents in the slippers of all the children, but come to find out, none of our friends ever had this experience!! I remember one year, my sister got goo in her slippers, and I still got presents! Just goes to show you, it always pays to stay on the good side of a leprechaun 😉

While we are talking about St Patrick’s Day traditions, let’s get right to a fan favorite and the recipe inspiration of the day: the Shamrock Shake. The OG Micky D’s Shamrock Shake clocks in at 530 calories and 73 grams of sugar. That’s for a small!!! That’s more than 18 teaspoons of sugar, people! Curious about what gives the shake its neon glow and minty flavor? Why that would be the Shamrock Shake syrup, with a not-so-magical list of ingredients:

High Fructose Corn Syrup, Corn Syrup, Water, Sugar, Natural Flavor (Plant Source), Xanthan Gum, Citric Acid, Sodium Benzoate (Preservative), Yellow 5, Blue 1.

Now that’s a list of ingredients unfortunate enough to make a leprechaun cry. Let’s not make any leprechauns cry this year, and stick to something more wholesome and nutritionally dense, shall we? Enter my Shamrockin’ Smoothie, the green juice-loving, yoga-doing cousin of the Shamrock Shake. The recipe for this Shamrockin’ Smoothie is creamy, satisfying, and minty, of course! It basically makes you feel like you’ve found your very own pot of gold, and now you drink all of your smoothies out of it. #tumblergoals

Just being real here: I have never had an actual Shamrock Shake. So while I can’t claim that this smoothie will taste like the real thing, I can claim that it’s darn delicious and wayyyyyyyy more nutritious.

Don’t be scared by this list of ingredients. There is no food coloring involved in this recipe, unless you count the glorious, natural color that come from mint, spinach, and avocado. Wait- spinach, mint, and avocado? Alexandra, are we making a salad or what?! Trust me, you cannot taste the spinach, and the avocado adds creaminess like you wouldn’t even believe. Plus, why not boost the nutrition of our smoothie with some vitamin-rich leafy greens, and some healthy monounsaturated fats? Ya feel?

Shamrockin’ Smoothie

Serves 2-3

Ingredients:

1 medium frozen banana
1 small avocado
1 cup spinach
1 cup mint
1 1/2 cups milk of choice
a few drops of peppermint extract– adjust depending on how minty you like it
1/2 cup ice to use as needed to adjust frothiness to your liking
optional garnish- a few mint leaves, cacao nibs

Add all ingredients to blender except for ice and peppermint extract. Blend it up on high until smooth. Taste, then add ice if you want a lighter, frothier smoothie, and add a few drops of peppermint extract for that strong, minty flavor!
If you want those smoothies Instagram-ready, top with a few mint leaves and a sprinkle of cacao nibs. Happy sipping!

Tell, tell: Do you have any fun (or weird) St. Patrick’s Day traditions? Even though my mom is not living in my apartment, I am still putting my slippers out at the end of the bed. You never know, maybe an actual leprechaun will step in this year 🙂 ! Have a fab, very green week!

XO,

Alexandra

January 11, 2016

Winter Brussels Sprout Salad

It seems like brussels sprouts get a bad reputation as the Most Hated Veggie. I think this hatred starts for most in childhood, perhaps from a tragic home-cooked dinner gone wrong. Does the thought of bitter, rubbery steamed brussels sprouts bring back bad memories? Yep, maybe it was the brussels sprouts on your plate that stood as the only obstacle between you and dessert. Brutal. I’m so sorry if this type of experience caused you to take an oath against the little sprout forever. Hopefully today’s post will change that.

I never hated these green orbs, so maybe that’s why I feel especially passionate about making sure everyone knows how truly awesome they can be. Just as you would imagine with any green or cruciferous veggie, brussels sprouts are a nutritional powerhouse. They are full of vitamin K, vitamin A, vitamin C, folate, and potassium. Not to mention, brussels sprouts contain antioxidants including zea-xanthin, lutein, isothiocyanates, quercetin, and many more. These anti-oxidants work to protect against cancer and neutralize free radicals. Brussels sprouts also contain a sulfur-containing compound ( sulfur is the reason behind the pretty unmistakable smell that comes with the cruciferous veggie territory) called D3T for short. Feeling science-y? D3T is short for 3H-1,2-dithiole-3-thione. Anyone else having flashback to organic chemistry? Anyway, D3T and other sulfur-containing compounds in brussels sprouts support the body’s detoxification systems. Kind of must-have after the holidays, right? Say no to the juice cleanse and just eat this salad, please!

This salad is so full of contrasting textures, which is definitely one of the many reasons this salad is a star. You get the slight tender-yet-firm bite of the brussels sprouts, the al dente chew of the farro, the juicy burst of the pomegranate seeds, and of course, the creamy smoothness of the goat cheese. If you are in “detox-mode”, or you just don’t do dairy, feel free to omit the goat cheese. This salad is great as a side dish for dinner, or an filling entree for lunch. Some rosemary chicken would be bomb with this to add an extra boost of protein.

Winter Brussels Sprout Salad

Serves 4-6

Ingredients:

1 1/2 pounds Brussels sprouts, sliced in half
1 TBS oil ( I used avocado oil)
1 fennel bulb, sliced thin
1 cup cooked farro
2/3 cup pomegranate seeds
3 oz goat cheese
salt, pepper, to taste

For the Dressing: I keep it really easy. Typically when I make dressings, I don’t really measure the ingredients. I just eyeball it and go by taste. If it’s too tangy, add a bit more oil. If it’s too sweet, try more vinegar. Play with it and you will come up with your favorite “formulas”. There is a pretty standard rule to play by: acid to oil ratio of 1:2. Other than that, anything goes!

1 part balsamic vinegar
2 parts olive oil
1 TBS mustard
1 tsp maple syrup

Directions:

Preheat oven to 400 degrees. On a baking sheet, place brussels sprouts and fennel in an even layer. Drizzle with olive oil, and sprinkle with salt and pepper. Roast for 30- 40 minutes.
Make dressing while you wait for the veggies to roast. Simply add all ingredients to a bowl, starting with the vinegar, and whisk away!
When brussels sprouts and fennel are done roasting, place them in a large bowl. Add the farro, goat cheese, and pomegranate seeds, then toss it all together. Add the dressing, and toss once more. Bon Appetit!
As a note, it’s okay to add the dressing even if you are making the salad in advance. This is one of those recipes that can stay in the fridge to “marinate”. The flavors get even better the next day!

I’m not psychic, but I feel like brussels sprouts might have their “kale moment” in 2016. They started popping up as sweet and savory side dishes at trendy restaurants from New York to Los Angeles in 2015, but I think they might just reach mainstream popularity and get their much deserved 15 minutes of fame. Let me know in the comments- are you a brussels sprout lover or hater? Try this recipe, and I have a feeling you will fall into the former category. Have a fabulous week!

XO,

Alexandra

December 17, 2015

Living Well in the Season of Indulgence

I can’t believe we are already halfway through December! Parties and festivities have begun to roll in, and there is no end in sight to the plates of cookies, overflow of cocktails, and last-minute, gift-gathering escapades. All of the activity of the season can really cause unwanted stress and a build up of anxiety. Plus, with the environment of indulgence all around, it’s not unusual to battle weight gain, and you may feel that you are not eating as well as you normally would.

I know how hard it can be to be on the ball as all of the trays of desserts and appetizers make their way in front of your face. No joke, it is a challenge. I’ve fallen victim enough times (this year included) to know how to pull in the reigns, and what is most helpful to keep me feeling my best. So, I’ve put together a list of tips that will help you through all the treats, celebrations, and craziness.

For mental sanity and de-stressing, set aside a few minutes for Christmas yoga/meditation! I love to just get on my mat with some instrumental Christmas music (I find this type of christmas music to be the most relaxing), light some balsam-cedar candles, and just breathe or stretch. I know this is a busy season, and you may not have time to yourself, but even if you take one song’s worth of time to tune out all the chaos the season brings, you will feel so much more level-headed, and you will find your shoulders getting further away from your ears 🙂 . Stressed people get in fights over parking spaces and yell at Santa’s elves at the mall. Don’t be that person- do some Christmas yoga.
Fit in time for fitness. Give yourself a present this year: some time to get your body moving, because you are absolutely worth it! Exercise boosts heart health, reduces stress, improves energy levels, improves blood sugar levels, and just makes you feel better afterward. Plus, exercise will help stave off holiday weight gain, so those New Year’s Resolutions won’t come from a place of discouragement from the aftermath of the holidays.

Have a “goal” outfit, and/or wear something more form-fitting to a party. If you have a fabulous ensemble in mind that you are aiming to wear to a New Year’s party, it gives you some incentive not to go back for a third cookie in the office break room. Alternatively, when at said party, if you wear something more snug, you will notice much sooner the amount food you have noshed on than if you had on a loose, billowy get-up. This technique prevents you from stuffing yourself at the buffet table.
In the same vein as the above tip, absolutely under no circumstances should you starve yourself all day before an outing to “prepare” yourself for all the calories you will consume during any festivities. This plan always backfires, as it causes you to be ravished by the time of the party, and to eat more than you originally planned. Plus, if you are hangry, your judgement is impaired, and you may just eat anything you can get your hands on (even that funky fruitcake starts to look appetizing). Have meals during the day that are heavy on the greens and contain lean protein, and you will set yourself up for level-headed dining come party time.

Drink hot tea before/after/during any holiday bonanzas. Hot tea is great for filling you up without any calories. A cup of hot tea before you go out is a perfect way to help keep portions in check, since you won’t feel like eating more just because the food is there. As an added bonus, ginger or peppermint tea after a big meal is a great tummy-soother and helps with digestion.
Perhaps the most important tip, and possibly the most difficult to implement: Don’t beat yourself up after a day/week/season of plenty. We are all human, and we all go overboard from time to time, especially during the holiday season. (It’s also perfectly fine to allow yourself a few celebratory indulgences! What is life without a cup of hot cocoa on a chilly Christmas Eve?!) If you do find that you indulged a little too hard, remember you can pick yourself up and start fresh each day, each meal, each snack. Make a grocery list for the week that is full of vegetables, lean protein, and complex carbohydrates. Schedule in some physical activity each day. Give away heavy holiday leftovers and desserts to those who are less fortunate and hungry. Feeling guilty, ashamed, or depressed are de-motivators that can send you into a downward spiral. Take that frustrated energy and turn it into the fire that keeps you focused on making more nutritious choices moving forward… into 2016!

Tell me- what trips you up most during the holidays? For me, it’s desserts that are set out. If I see them, I am automatically drawn to eat them. I have to find ways to keep myself away from the dessert table and focused on the more important things, like spending time with friends and family. I also ask myself if the dessert is “wow” or “meh”. If it’s homemade, one of my favorites, or everyone is raving about it, perhaps I will give it a try. But why waste my time of something mediocre, right?!

Have a fabulous weekend!!

XO, Alexandra

September 28, 2015

Fermentation Fest

Last weekend I went to the Fermentation Festival in Santa Barbara. I couldn’t believe it, but yes there is actually a festival to celebrate, eat, and learn about all things fermented. A festival where I can get samples of kombucha and kimchi is absolutely a place I want to be. My tummy was very happy that day, not only because all of the festival’s culinary selections were on point, but also because fermented foods are so great for your gut!

So why are fermented foods such a trend in the wellness world right now? They contain loads of probiotics, the good-for-you bacteria species. When food ferments, the carbohydrates (sugar/starches) in the food are converted to acids, like lactic acid. The low pH and anaerobic environment (no air because the food is submerged in a liquid brine) creates the perfect environment for good bacteria to thrive and prosper, while the bad bacteria are kept at bay, since they require oxygen and a less acidic environment. Without getting into too much science, this process preserves the food and gives life to TONS of beneficial bacteria that you get to eat up! Sounds kind of gross to eat lots of bacteria, but probiotics do the body some serious good. Plus, fermented foods are unbeatable when it comes to flavor, and so versatile to use.

Probiotics are known for their super powers- many people know that they aid in digestion and help promote regularity, no thanks to Activiaaaaa. But probiotics do even more for us! These good bacteria are necessary to supply the body with B vitamins, like vitamin B-12, and vitamin K. In addition, probiotics maintain the integrity of our immune system, since the majority of our immune system is in our gut!! Feeling sick and run down all the time? You may need a dose of probiotics! It’s all that good bacteria that keeps our immune defense up, and gets those antibodies synthesized and ready for action. It’s no exaggeration to say that probiotics are LIFE!! And if you can’t down any more yogurt cups, fermented foods are a zesty twist on getting your probiotics in.

What are some options for getting probiotic-rich fermented foods into your diet?

Kombucha (a bubbly, sour drink that comes in tons of flavors-it’s a great low-cal, low-sugar sub for soda if you crave that carbonation sensation)

Kimchi (a traditional Korean dish made with veggies, typically cabbage, and spices)

Kefir ( drinkable-style yogurt that comes in both dairy-based and dairy-free varieties)

Tempeh (organic, please- soybean cake)

Miso (organic, please- salty, umami soybean paste )

Sauerkraut (cabbage, lots of cabbage)

Don’t worry if you can’t invest in an expensive probiotic pill. These foods provide a major amount of fresh bacteria that will feel right at home in your gut with all the other flora. Feed your gut fermented foods, and it will love you right back!

Tell me- have you ever tried any fermented foods? Also, has anyone tried fermenting foods at home, like DIY-style? I am a little hesitant to try it, but I’m curious to hear your experiences with it! Have a fabulous week!!

XO, Alexandra

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