Another Delicious Summery Salad...Made With Fava Beans!

I had a half empty bag of fava beans in my cupboard for awhile now, and it's just one of those things I really wanted to get rid of...but in a good way. I felt like just cooking them and tossing them on the side of something wouldn't really taste amazing, so I saw a cool recipe on the back of the bag that sounded easy and healthy.

Fava beans are delicious and healthy, full of fiber (10 grams a serving...WOW!) and pretty high in protein ( about 8 grams a serving), but they can be a pain to cook. You might want to soak them overnight, and then they take about 45 minutes on the stove to be cooked. Even then, you have to check, because sometimes there will be a few sneaky ones that didn't cook all the way through.

Here is the recipe...ENJOY!

 

FAVA BEAN SALAD

2 cups cooked fava beans

¼ cup bell pepper of choice

2 Roma tomatoes, chopped

¼ cup red onion, chopped

½ cup Shitake Mushrooms

3 ounces extra virgin olive oil

2 tbsp. balsamic vinegar

2 tsp. fresh lime juice

1 tsp. garlic or garlic powder

1 tsp. shallot

Salt and Pepper to taste

Mix chopped up fresh ingredients with the fava beans and ENJOY!

A Meaningful Day For Steps2Nutrition...Education Is Where It's At!

Educating teenage girls on how to own a fit and healthy body and mind!

I have been so blessed this past month to have the opportunity to combine my services with Vision Fitness and Wellness Trainer Natania Goldberg. She was invited this weekend to speak on fitness and nutrition at an event for underprivileged teenage girls in Pacific Palisades called Women Empowered, and she invited me as her new nutrition specialist to speak to the participants on healthy eating.

Women Empowered is an organization that connects,educates and supports women of all ages and backgrounds and inspires them to give back to their respected communities through networking and volunteer work. We worked with nine girls, Natania teaching fitness basics and showing the girls how to monitor their heart rates and myself giving them tear-away handouts of MyPlate, the USDA’s latest choosing of illustration for the five basic foods groups and using plastic food models to show portion sizes and designate healthy foods from not so healthy food items. We ended the session with a fun rap music video about healthy eating that the girls seemed to like.

The coolest part for me was at the end, when Natania asked the girls if they could take away ONE THING from today, what would it be? 7 out of the 9 girls said nutrition based things. After my lecture on Pop Tarts, one girl said she would stop eating them. Another said she would try to eat more fruits and vegetables. It was such an awesome feeling knowing that THEY LISTENED. It sounds silly, but we all know teenagers, when it comes to adults…sometimes they like to tune us out. Maybe because we made it fun and interactive? Maybe because we asked a lot of questions and demanded answers? I don’t know exactly what it was, but the feeling when you leave a venue knowing you might really have made a difference, that maybe a few of those girls would pick a whole grain granola bar instead of candy at the convenience store, and maybe a few of them would try to do something active with their down time, it is an AMAZING feeling.

A lot of these girls live in food deserts, where they might not have access to fresh goods, or they might have parents who are on a budget and are not able to buy all the fresh groceries they might ask for. They might have parents who are uneducated about nutrition and won’t understand why they should buy more apples or broccoli from the store. But the point is, now THEY KNOW. Driving back from the Palisades on the Pacific Coast Highway and watching the ocean go by, I feel good about what I did today. Making a difference is cool. I would like to do more of that!

Spiced Peach and Pistachio Crisp...Healthy, Delicious Summer Desserts!

I was on a mission earlier in the week to find a new healthy yet delicious dessert to eat. I came across this recipe and it is a sure fire win. My friend video taped me making it but I am not sure the final cut will make it to my new website...so that being said I am just going to share it here. This dish is so delicious, you would probably never guess it is good for you.

This is a spiced peach and pistachio crisp. Peaches are low in calories, have no saturated fat and are high in antioxidants. Pistachios are a rich source of vitamin B6 (which is great for the nervous system), great for your eyes and heart and can help keep diabetes at bay.

Spiced Peach and Pistachio Crisp

5 medium peaches, pitted and sliced ( I kept the peels on for extra fiber, but you can take those off too if you wish!)

2 tablespoons honey

1/2 cup plus 1 teaspoon white whole wheat flour

1/2 teaspoon ground cinnamon

1/2 cup old fashioned oats

1/4 cup packed brown sugar

1/4 cup chopped shelled pistachios

1 teaspoon ground ginger

1/4 teaspoon cardamom

1/4 teaspoon salt

2 tablespoons non-fat plain Greek yogurt

3 tablespoons of butter, melted

1. Pre-heat oven to 350. In a large mixing bowl, combine the peaches, honey, cinnamon and 1 teaspoon of the flour.

2. In a medium mixing bowl, combine the remaining flour, oats, brown sugar, pistachios, ginger, cardamom and salt. Then with a wooden spoon, mix in the yogurt and melted butter. Stir until mixture is moistened.

3. Pour the peach filling in a baking dish and top with the oat mixture. Bake for about 35 minutes.

ENJOY!!

Happy, Healthy 4th of July!!

You may not want to hear this...but here are 5 tips for eating healthy today...pretty simple and you can still enjoy the day.

1. FRUIT SALADS--good replacement for the heavier desserts at parties. Plus strawberries and blueberries are part of the color theme!

2. VEGGIE PLATTERS-a great substitute for chips, less bloating for your body if you will be hanging out all day in swim gear.

3. THE GRILL-the grill is your friend, because you don't need to add any oil to cook a piece of chicken or burger on it.

4. DRINKING WATER-it may be hot where you are, so if you are drinking alcoholic beverages, maybe substitute in a glass of water every other drink for optimal hydration. Also, being dehydrated makes you crave more salty foods than your body really needs.

5. FORGIVE YOURSELF- 4th of July is a day to relax and enjoy, but living a healthy lifestyle is about learning how to accommodate for situations that are out of your control. You may be in situations where there might not be food that fits your eating habits, but get creative and make it work for you. So you eat a hamburger with a white bun instead of a whole grain one... and a few chips...and a piece of that 4th of July cake your friend brought to the party. Oh well, it's one day and you will live. Don't let one slip-up cause a crazy binge and ruin your whole week.

Frozen Yogurt WITHOUT the Yogurt...Yes, It Can Happen...With A Yonana Machine!

So I have a bad sweet tooth...and as a nutritionist, as I have ventured more into the realm of practicing what I preach, I try my best when I am craving something sweet to find a healthier version of it.

I used to be big on frozen yogurt, but once I learned more about the actual ingredients that typically go into frozen yogurt, I decided that probably was not the best option for my sweet tooth either. Plus all the toppings I would add! Admit it...going to frozen yogurt places is more about the toppings. Some brownie chunks, caramel sauce, chocolate chips, gummy bears and sprinkles with a side of frozen yogurt, right?

So if I have to stop eating frozen yogurt regularly, I don't want to replace that with real ice cream, at least not nightly...so what can I have that has that ice cream/frozen yogurt consistency on a hot summery evening that is neither ice cream nor frozen yogurt?

Luckily, my trustworthy friend called Facebook gave me the answer a few months back, and I have many friends following in this trend. I saw a friend of mine post an ad on her wall about a machine called Yonanas. A friend of hers worked for the company that sold this machine and if I contacted her directly, I could get one at a discounted rate.

So, incase you do not know what a Yonanas is (and I am sure most of you do not!), this is a machine that basically takes frozen bananas and grinds them into a puree that resembles and tastes like frozen yogurt...except it is JUST bananas! And you can add things to it, like other frozen fruits, chocolate or nut butter, but the base has to be bananas. So obviously, if you don't like bananas, this will NOT work for you...but if you do, this is an amazing contraption that you must own. The price for one of these bad boys is about $50, but if you think about how much you can spend on ice cream and frozen yogurt versus how much you spend on a few bananas...and how much healthier your finished product will be...it is worth it. TRUST ME.

My glorious Yonanas machine, where the magic happens.

The machine only has 3 pieces other than the base, and they come apart pretty easily for cleaning. The machine also comes with a cool little recipe book to give you new ideas for recipes you can make with your Yonanas.  The dish I made below was an original recipe. I put 2 frozen bananas thru the Yonanas machine and then I took Justins Vanilla Almond Butter and melted it a bit, then poured two tablespoons over my finished Yonanas dish. Looks good right?

Not Your Typical Muffin Tin Recipe!!

So I was going through my cupboards the other day, cleaning out old kitchen ware that I don't use anymore, when I came across a muffin tin. Muffin tins are great, but we (myself included!) typically associate them with making...muffins. In this area of dessert and carbo-phobes, these sorts of treats have become, shall I say...passé. For me, I still like a good blueberry or bran muffin now and then, but I recently came across a cool, healthy little recipe that blew my health-conscious mind away...

BEHOLD...Feta/Arugula/Tomato/Egg White Cups, the coolest non-muffin recipe you can make in a muffin tin. Set the oven to 350F. Crack about 7-8 egg whites (depending on how many people you want to feed, or how many you may want over the next few days) and set them aside. Then you sauté about 2 cups of organic arugula and put it in a bowl. Chop one roma tomato into pieces and add that to the bowl, sprinkle about 1/4 cup of feta cheese into the bowl. Pour the egg white mix in and pour an even amount of the mix into a muffin tin (spray it with cooking spray first!). I made enough for 5 muffin cups, you might want more or less. Stick that tray in the oven for about 20-25 minutes...this is what you get...

Also, SIDE NOTE--I am sure this can be done with spinach, without cheese, etc...but this combo tastes delicious and the COOLEST part is...these are SUPER EASY to take with you places...like in your car on the way to work, so you can skip out on those lame "I don't have time for breakfast" excuses.

By the way...below is the formal recipe...

Tomato/Feta/Egg-White Cups

•  
• Ingredients
•  
•  1/4 cup, crumbled Feta Cheese
•  1.5 cup Egg White
•  2 cup Arugula (Rocket)
•  Canola Oil cooking Spray (or your spray of choice) for the muffin tin
•  1 Roma Tomato, chopped into pieces
• 
  
• Directions

 1. Sautee arugula in a pan.
 2. Spray 12 muffin tins with cooking spray
 3. Distribute arugula, tomato, feta, and egg whites into each of the muffin tins.
 4. Sprinkle with salt and pepper.
 5. Bake at 350 for 20-25 mins.

Making Your Own (Healthy!) Pizza...A How-To Guide...

Lucky for me, I usually have at least one day during the week where I don't have to work. Because the grocery stores are usually a pain during the weekends, I like to do my grocery shopping on that allotted day off. This week, I didn't have to work today (Monday) so I made my way to Trader Joe's for my weekly grocery shopping trip.

Like most people, I have my usual items I buy, but then, being into food and nutrition and working in the industry, I like to be a little adventurous and try new things from time to time. Today I came across a product I had seen before but never purchased, Trader Joe's Whole Wheat Pizza Dough. I had always wanted to try to make my own pizza. Ideally, I would make the ENTIRE pizza from scratch, but I figured if I bought this dough and made the rest from scratch, it could still be considerably healthy...and delicious!

So this Trader Joe Whole Wheat Pizza Dough, to be clear, is not perfect. They do use unbleached white flour, which to be clear, is just simply not as white as bleached. So while this dough may not be perfect, I can pronounce all the other ingredients and I am not gluten intolerant, so I decide to try it. I was also concerned about the dough not having quite the amount of fiber I would want in it, (2 grams per serving...I was hoping for at least 3 or 4!) I added a few spoonfuls of flaxseed meal into the dough. For the record, flaxseed won't do much to change the taste unless you add a lot of it, but it does add Omega-3 essential fatty acids and as I mentioned before, fiber.

Next, I looked online for a decent and easy recipe for pizza sauce from scratch. I found this recipe, which will now be my go to pizza sauce, because it turned out delicious. Using real tomatoes makes the pizza much more hearty and much less salty! I can't believe I never tried this before.

Being someone who doesn't eat pizza too often, I am not a fan of your usual cheesy pizza with pepperoni pieces. I am a fan pizza with more non-traditional ingredients. I decided I wanted to use fresh parmesan, arugula and mushrooms. I used more sauce for my pizza and less cheese, because especially in the United States, pizza from restaurants use WAYYYY too much cheese, leaving you feeling heavy and gross after eating a pizza. I like Parmesan because if you buy the real stuff, it is quality enough that you don't have to use a lot to taste it in food, which is how it is supposed to be. Arugula is a fun pizza ingredient because it is not typically used on a pizza, but it gives a kind of peppery flavor to the pizza. Plus, this way we get to consume more leafy greens and anyone who knows me knows I am a fan of that!

My pseudo-healthy pizza...looks good right?

Arugula Parmesan Pizza

-2 ounces of Trader Joe's Whole Wheat Pizza Dough, or dough of choice (if you are gluten-free, Bob's Red Mill makes a gluten-free pizza crust mix)

-Home-made pizza sauce (or pre-made sauce of choice)

-2 tablespoons of flaxseed meal (optional)

-1/4 cup real Parmesan cheese

-1 cup organic arugula

-1/2 cup chopped mushrooms

Stretch the dough by hand or with a rolling pin into the desired shape. Top with the sauce and toppings and bake on a cookie sheet in the oven at 450F for 8-12 minutes.

ENJOY!

A Hearty Salad Recipe With My Favorite Fatty Fish...

Salads are great, but not typically as a meal for me. If I just eat lettuce and other veggies doused in dressing, you can guarantee I will be hungry within an hour or two. When I saw this salad recipe, I had to give it a shot because it not only has some quality, high vitamin, high fiber veggies, it also has salmon, which is high in crucial Omega-3 fats our body needs, and orzo, which is a semolina based pasta. I know many people out there shun pastas and white products, as I usually do myself. I suppose the only thing I would maybe do different when making this salad next time is try to find a whole wheat orzo, but the reality is, once the salad is made, there is not THAT much orzo in it and it kind of makes the salad. Plus, orzo does have fiber in it, so it's not completely worthless. I also used Wild Atlantic Salmon, because, as a nutritionist, I am kind of a food snob and do my best not to eat the farmed salmon. This dish makes for a complete and HEALTHY meal. If you want to omit the feta, you can do that, or you can add olive oil or sliced avocado, but I suppose that would make it less Mediterranean-y? Very easy to make and also had the nutrition facts at the bottom of the recipe!! WIN.

Mediterranean Salmon Salad

Ingredients

·         ½ cup uncooked orzo

·         2 (6-ounce) salmon fillets (about 1 inch thick)

·         ¼ teaspoon salt

·         ¼ teaspoon dried oregano

·         1/8 teaspoon salt

·         Cooking spray

·         2 cups torn spinach

·         ½ cup chopped red bell pepper

·         ¼ cup chopped green onions

·         4 kalamata olives, pitted and chopped

·         3 tablespoons fresh lemon juice

·         2 tablespoons crumbled feta cheese

Directions:

1.      Preheat broiler.

2.      Cook pasta according to package directions, omitting salt and fat.

3.      Sprinkle salmon evenly with salt, oregano and black pepper. Place on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Let stand 5 minutes; break into bite-sized pieces with two forks.

4.      Combine pasta, salmon, spinach and remaining ingredients in a medium bowl; toss well.

Nutritional Information – Makes 4 servings (about 1 cup)Per serving: 231 calories, 20.3 g protein, 7.7 g fat, 1.6 g sat fat, 49 mg cholesterol, 310 mg sodium, 19.3 gm carbohydrate, 1.8 g fiber.

Magical Myofascial Tension Release Balls

So this blog is supposed to be about nutrition, but I felt a need to post about something that is not exactly nutritious (i.e.; you do not ingest this product) but it is now something I find (and you may as well) CRUCIAL to my physical and mental well-being.

I was actually introduced to the whole myofascial release by a friend of mine who coincidentally introduced me to the cleanse I did last October as as well. Just incase you are wondering, myo actually means muscle and fascial means connective tissue. So myofascial tension release means releasing the tension in the connective tissue muscles. I was at his home and he showed me how to use these balls, which look a little like foamy golf balls, to release tension in my upper and lower back and shoulders. These balls can also be used on the legs and calves and even the balls of your feet. Sounds awesome, right?

Basically, this tension gets built up over time. We stress, sit at a computer far too long, lift heavy weights, etc. But most of us would never think we could possibly release some of that tension on our own, or at least I wouldn't have known had my friend not shown me the first time. So, you can use these balls to "unstick" muscle tissues that have glued themselves together and help them return to their normal slide and glide relationship. The therapeutic relief, which may include extreme relaxation, or even crying (there is sometimes emotional release, this happened to me!!!) indicates a healthy release of the tissue to its natural position.

I was working out at Equinox Fitness club this past week and one of the trainers was nice enough to do an informal coaching after an exercise class of how to use these balls in certain areas of your body for the best releases possible. As soon as she brought the balls out, I remembered using them with my friend, and decided it was time for me to get a set of my own so I could do the releases at home.

These balls run anywhere from 12-15 dollars a set, and worth every cent. For those who are active and can't afford a real live massage every week, using these for 30 minutes a week is like giving yourself your own massage. You can buy them online at Amazon or at some health clubs, including Equinox. Time to get the ball rolling! :)

A Recipe That Will ALMOST Make Me Become A Vegetarian...Barley Salad With Chickpeas, Fava Beans And Peas

I saw this recipe in one of those BuzzFeed lists and it caught my eye. It was a list of recipes that claimed to make you "wanna become a vegetarian" if you aren't. Well, for the record, I am not, and don't plan on it, but this delicious little salad is quite a hearty bite and will definitely leave you satisfied. I will say when you prepare this, make sure you don't leave any of the beans sitting after you cook them before you mix all the ingredients together. I did, because I got busy with something else, and those fava beans in their pot with the little bit of liquid that was left started to look funky, kind of like spaghetti if you leave it in the pot after you cook it without serving it for about...20 minutes...yuck. Sticking to the pot...just a mess. In my opinion, fava beans are somewhat hard to cook properly (until I master them!), but a nice change from lentils.  They are rich in protein, fiber, phyto-nutrients, folate and a bunch of other minerals.

Anyhow, here is the final product...

And below is the recipe....enjoy folks!

Barley Salad with Chickpeas, Fava Beans & Peas

Ingredients:
Serves 4

• 200 g. pearl barley (about 1 cup)
• 200 g. chickpeas (I used canned ones.), rinsed and drained
• 200 g. peas, shelled (weighed after shelling from about 800 g. of pods)
• 200 g. fava beans, shelled (weighed after shelling from about 800 g. of pods)
• 1/2 - 1 lime or lemon
• handful of cherry or grape tomatoes, seeded & quartered
• handful of fresh mint leaves, chopped finely + whole for garnishing
• handful of fresh basil leaves + whole for garnishing
• 1/4 cup extra virgin olive oil
• salt & pepper

1. Prepare 3 saucepans with water.  
2. In one saucepan with water, add pearl barley.  Add some salt and bring to a boil.  Once it boils, simmer on low fire whatever time the bag tells you (should be 10-12 minutes) or until they are tender.  When they are cooked, rinse under tap, drain and set aside.
3. Bring the remaining two saucepans with water to a boil.  Add salt when they boil.  In one saucepan, put the green peas.  In the other saucepan, put the fava beans.   Cook the peas for desired time (mine needed 30 minutes) and the fava beans for desired time (these were tricky, needed more like 40-45 minutes).
4. When the fava beans are cooked, rinse with cold water and drain.
5. When the peas are cooked, rinse with cold water and drain. 
6. In a big bowl, mix fava beans, peas, barley, tomatoes, chickpeas, onion, mint & basil leaves.  
7. Mix extra virgin olive oil with the juice of 1/2 a lime.  Season with salt & pepper.  If you want it more sour, squeeze the other half.
8. Pour dressing on the salad.  Mix well. 
9. SIDE NOTE--you can make this dish GLUTEN-FREE by leaving out the barley.

Zoning In On This Powdered Peanut Butter Ordeal...

I don't know about the rest of you, but I LOVE PEANUT BUTTER. I think it stems from my childhood, when I would look forward to opening up my lunch bag and finding my mom's PB and J on Roman Meal bread. I was THAT kid, who would sneak into the cabinets when no one was watching and dig out scoops of that stuff with my fingers. Of course, that was back before I knew the difference between the REAL peanut butter and Skippy, which was what my Mom bought. I don't think she knew either. That stuff was addictive! Now I know why...additives and chemicals, party of...10? At least.

Now I know to eat the REAL peanut butter, you know the kind that is 2-4 dollars at Trader Joe's or Whole Foods, or Laura Scudders at Ralphs and Albertsons, the kind that has the oil on top and has maybe two ingredients...peanuts and salt. Sometimes just peanuts! For me, it is typically either that or almond butter...something I also never knew about growing up, but now I find quite tasty.

So anyhow, nut butters, specifically peanut and almond, are good for you. I prefer almond butter because it has more fiber and I enjoy the taste. In general, a quality REAL peanut butter contains healthy fats, fiber, vitamins, minerals, etc. So yes, peanut butter can be healthy, but don't forget it is a FAT, and sometimes I find myself eating more of the real stuff than I should. I kept seeing this stuff called PB2 being toted around the bodybuilding/health minded world. I would see recipes with it, smoothies, desserts with PB2 drizzled on top, etc. I can recall trying an alternative peanut butter source before, which will remain nameless, and being completely grossed out, so needless to say, I was not in a rush to try this one either. Then, I was perusing Instagram one night, and one of the people I follow, a guy who creates amazing desserts that are made almost completely of fitness products (protein powders, etc) who also has a huge following had a peanut butter brownie dessert that was using this PB2. I decided I wanted to check this stuff out for myself. I looked up online where around Los Angeles I could find this infamous powdered peanut butter, and headed to Rainbow Acres, a health food store in Marina Del Rey.

So, I actually ended up buying two. The one on the right is the original version, but they were sold out of the bottle, so I bought the vacuumed pack bag, then the one on the left is the version that has premium chocolate in it. The jar was about 7 dollars and the bag was closer to 10...so it is kind of an investment, but hey, maybe this way I won't eat as much of it!

First of all let's talk ingredients. I would think a powdered peanut butter, that has only 1 gram of fat per serving (YES ONLY ONE GRAM!) would have a zillion additives, but the ingredient list says roasted peanuts, sugar and salt. Hmmmm...it does also say this product contains peanut proteins...so what exactly does that mean? I guess that would be my only reservation...but otherwise...okay, let's try this!

So you take two tablespoons of the product and mix it with one tablespoon of water for the desired peanut butter texture. You can obviously use more of the powder and more water, depending on if you are making something or if you are just using it as a spread on a sandwich or in some oatmeal. I used the two tablespoon serving, which has 45 calories, 1 gram of fat, 0 saturated fat, 70 mg sodium, 6 g carbohydrates, 1 gram of fiber, 3 grams of sugar and 4 grams of protein. I just wanted a taste, but after that two tablespoon serving I can see how people are addicted. This stuff is delicious! It really tastes like peanut butter...the same creamy, peanutty mouthfeel, the same smell...wow, crazy! It is missing  the oily texture that real peanut butter has, because the oil is extracted in the process of creating this powder. I almost forgot it is also KOSHER and GLUTEN-FREE. I see how this is a fitness competitor's dream when they are craving something that at the very least tastes fattening. But let's not forget, PB2 is not whole real food.

I am still a sucker for the real thing, not to mention the fibers and minerals the real thing contains that I am pretty sure the powdered version does not, but I would definitely use this when I am trying to cut back a bit on fats, and perhaps I would use it in smoothies or other desserts I would try to make just to experiment.

For my Los Angeles friends, if you are curious to try this product, as mentioned above, it is sold at Rainbow Acres, or you can also buy it online.

Food For Thought...Searching For Kale In Lake Havasu

Living in Los Angeles, it can be easy to forget how good we have it. And with good, I mean...FOOD! Seriously, where I live in Culver City, I have about 4 Trader Joe's within a five mile radius, and Sprouts and Whole Foods grocery stores are not much further. We are a food mecca here, we are a plethora of knowledge--dietitians, nutritionists, raw foodists, a variety of cultures, many with amazing foods, MANY of which have redeeming qualities. If I want to eat out and eat healthy, there are a many restaurants in my neighborhood and beyond that serve everything from macrobiotic, vegan, kale and quinoa to whole grain pita organic chicken sandwiches or do-it yourself salads with spinach and arugula, artichoke hearts and beets. Of course, eating out for many people is a time to splurge and have the things they normally wouldn't eat, like pizza or a burger, but it's nice to know you ALWAYS have the option to eat healthy.

Looks like Mc Cullough Boulevard in Lake Havasu to me!!

I guess I really forgot about this until this weekend. Taking a trip into Lake Havasu, I knew there wouldn't be the best options to chose from, but WOW, I guess I forgot how small towns like that rely so heavily on fast food chains. That was pretty much all that I saw. I thought it might be better in the grocery stores, but even there the fruits and vegetables were very basic, and truthfully, they didn't look so good. I can bet the people who live around there don't even know what kale is. I bet most of them think eating somewhere nice is Outback Steakhouse. The "nice" restaurant we ate at, which was Italian, tasted good, but truth be told, I don't think any of us would have eaten there regularly...it was all bread, oil and pasta. And I can guarantee the vegetables in the dish I had were frozen. Mind you, we had also spent the entire day being active on the lake...I wonder how many people in these neighborhoods are active on a regular basis.

I wonder if these people that live around Lake Havasu, or other cities like this, even KNOW what they are missing out on. I wonder if they think eating fast food and jello molds and other random processed foods from the grocery store and feeling lethargic and weighed down all the time is just normal? I wonder if they care? It just makes me sad, because some young girl and/or boy who is a little bit overweight in this city is going to end up starving themselves or taking diet pills if someone doesn't educate them or their parents, if someone doesn't show them all the different healthy and delicious food that is out there, or show them how to cook and that variety doesn't just come on a 99 cent menu, with french fries and a large Coke.

Easy Peasy Meals...4-Ingredient Quiche...But You Gotta Like Eggs!!

I personally think it's no problem to get into a routine of having the SAME of one meal every day. I think most mornings, my breakfast is a variation on the same shake, maybe adding a different fruit or vegetable if I find out suitable at the grocery store.

I saw this recipe at that Ripped Recipes site again, and thought this would be a great breakfast substitute for a few days. Eggs are easy to make and to be fair, with this being a quiche, you can refrigerate the pie and cut a slice every morning for 3-4 days and take it in tupperware with you to work. Super simple recipe with healthy, fresh ingredients. Also, you may note this dish is high in protein and SOME carbohydrates and fiber from the veggies, but there is little fat. If you feel like it is not satisfying enough, I admit to adding a few avocado slices and a piece of Ezekiel toast for added complex carbohydrates...makes it a little heartier...ENJOY!!

• 
  
• 4-INGREDIENT QUICHE
• 1 bunch Broccoli
•  1 medium (approx 2-3/4" long, 2-1/2" dia) Bell Peppers
•  2 serving (serving = 1 medium) Roma Tomatoes
•  12 large Egg White
•  2 serving (serving = 1/4 tsp) Mrs. Dash Table Blend

Break apart broccoli into small pieces, dice tomato and bell pepper, and mix with egg whites and seasoning in greased round glass casserole dish. Bake on 350 for 40-45 minutes or until eggs are all baked. Make sure the dish is greased well as eggs can stick easily!

Cauliflower Bread?? Yes, It's For Real, Kids...

I didn't have anything major going on tonight, so I decided, after eating dinner, that I wanted to play in the kitchen again. There is this awesome new site I found called Ripped Recipes. Basically, people send in recipes of foods they have created that are meant to be re-creations of something not so healthy, like peanut butter brownies or barbecue chicken wings. I saw a recipe on the site earlier today for a burger bun made from cauliflower. Really? Is this possible? Well even though I am not a huge burger eater, I wanted to see if the recipe actually would coagulate into something in the oven that was even remotely bread-like.

Here is what most of an entire LARGE head of cauliflower grated into a bowl looks like. And I will admit, that was a huge PAIN...but I want to try this recipe, so....I'll take it. 

So you have been warned, its a a bit tedious and messy...but then you will have...

And they are actually GOOD. I will admit, I don't know that I would use them for a burger bun, persay, because the cauliflower makes them a bit mealy, but they taste great...and are super healthy. Full of anti-inflammatory properties, B vitamins, fiber, AND they are gluten-free for all my gluten-free peeps! Here is the recipe...

• 4 large Egg
•  2 tsp Garlic Powder
•  1/2 tsp Salt
•  2 tbsp Rosemary
•  1 head, large (6-7" dia) Cauliflower
•  1 serving (serving = 1/4 cup) Bob's Red Mill Almond Meal Flour
•  1 serving (serving = 2 tbsp) Bob's Red Mill Organic High Fiber Coconut Flour

Directions

Grate your cauliflower, then mix all ingredients together.

Form into flat circles onto a well oiled baking sheet. Cook at 350 degrees F for approximately 30-35 mins or until they are golden brown and firm to the touch. Remove from baking sheet and place onto a cooling rack to cool. 

ENJOY!!

Spring Is Here...Eat Your Colors!! Lentil and Grilled Pepper Salad

Spring is just an excuse for me to say eat your colors. There is a higher variety of fruits and vegetables in season at this time of year. Not only that, but because the weather is warmer, people are usually more inclined to eat things to keep them cool. Of course for some, this can mean ice cream bars galore, but for my more health conscious people, this means....(drumroll) MORE FRUITS AND VEGETABLES!!!

So I found this awesome recipe online. It has quite a few little ingredients, but I can promise you once you make it, you will want to make it over and over again. Not only is it colorful and pretty to eat, but the fresh cilantro, which is a natural cleansing agent for the body and anti-inflammatory, and green onions with kalamata olives really enhance the taste of this dish, making it seem like it came from a restaurant and not your very own kitchen!

Grilled Peppers and Lentil Salad

· 1 of each--red, green and yellow bell pepper, quartered and seeded

· Cooking spray

· 1 1/8 teaspoons salt, divided

· ½ teaspoon freshly ground black pepper, divided

· 1 ½ cups dried lentils (about ¾ pound)

· 1 small onion, peeled and halved

· 1 bay leaf

· ½ cup chopped green onions

·1/3 cup cilantro leaves

· 1/3 cup fresh lime juice

· ¼ cup chopped pitted kalamata olives

· 3 tablespoons extra-virgin olive oil

·  1 teaspoon cumin

Directions

Preheat grill to high heat, or use broiler. Lightly coat bell pepper pieces with cooking spray. Place bell pepper pieces, skin side down, on grill rack; grill 12 minutes or until skins are blackened. Place bell pepper pieces in a zip-top plastic bag; seal. Let stand 15 minutes; peel and chop bell peppers. Discard skins. Sprinkle with 1/2-teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place bell peppers in a large bowl. Rinse and drain lentils; place in a large saucepan. Cover with water to 3 inches above lentils; add onion and bay leaf to pan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are just tender. Drain lentils. Discard onion halves and bay leaf. Add lentils to bell peppers. Add remaining 5/8 teaspoon salt, remaining 1/4 teaspoon black pepper and remaining ingredients to lentil mixture; stir well. ENJOY!