Archive for December, 2018

CAULIFLOWER, POTATO, AND CHICKPEA CURRY

I usually don’t post recipes that have a very long ingredient list but this recipe is worth it. It’s a delicious curry that can stand alone or be used as a heathy and hearty side dish. The combination of the veggies and spices works spectacularly! A great winter dish!

ingredientscauliflower-potato-and-chickpea-vegan-curry-0040-8

1 large (2 lbs) head of cauliflower, trimmed

¾ lb Yukon gold potatoes

kosher salt

2 tablespoons vegetable oil

3 medium onions, chopped

4 garlic cloves, minced

1-inch piece of fresh ginger, peeled, and finely grated

1 tablespoon ground coriander

1 tablespoon ground cumin

½ teaspoon ground cardamom

pinch of dried red pepper flakes

2 star anise (optional)

1 (28-ounce) can chopped tomatoes

1 (14 to 15 ounce) can chickpeas, drained and rinsed

2 cups vegetable broth (or substitute with water)

1 tablespoon garam masala

¾ cup light coconut milk

large bunch of fresh cilantro, chopped

kosher salt

freshly ground pepper

directions

Cut the cauliflower into medium-sized florets. Chop the potatoes into ¾-inch chunks roughly. Place cauliflower and potatoes in a large soup pot and fill with cold water. Season the water heavily with salt. Bring to a rolling boil over the stove. Remove from the heat immediately, and drain gently into a colander. Place colander over the pot to stay warm while you prepare the remaining ingredients.

Heat the oil in a large, heavy pot Add the onions, garlic, and ginger, and sauté, stirring every few minutes, for about 8 to 10 minutes, or until the onions are very soft and translucent. Adjust heat if necessary.

Add the ground coriander, cumin, cardamom, red pepper flakes, star anise, and salt and pepper, and cook, stirring frequently, for 2 to 3 minutes, or until very fragrant. Add the tomatoes with their juices and drained chickpeas, and stir mixture together. Add the cauliflower and potatoes. Add the vegetable broth (or water, if using)–the broth/water should almost reach the top of the vegetable mixture–and bring to a low simmer. Simmer mixture for 10 minutes, stirring occasionally, until the cauliflower and potatoes are fork tender.

Stir in the garam masala and coconut milk, simmer for an additional 10 minutes, and season to taste with salt and pepper. Don’t be afraid of salt–this dish needs heavy seasoning!

Finish the soup by sprinkling and stirring in ½ to ¾ cup roughly chopped cilantro. Serve with brown rice.

(Adapted from a recipe found on http://www.abeautifulplate.com)

 

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AN ALPHABET OF RESOLUTIONS

I’m not a huge fan of New Years Resolutions because I think we need to be constantly tweaking ourselves. However, here is a fun alphabet list. Wishing you all a very happy and healthy 2019!!!

A: Add more fiber to your dietdownload.jpg

B: Be more social

C:  Cook more often

D: Drink less alcohol

E: Exercise consistently

F: Fill your plate, at every meal,  with protein, fat and lots of veggies

G: Get on the scale once a week to prevent a “shock” at your annual physical

H: Have more sex

I: Insist on being heard

J: Jump, dance, skip, hop, run, skate, play

K: Keep moving

L: Lift weights

M: Mediate

N: Notice how food makes you feel

O: Order a food service to make cooking more convenient

P: Put yourself FIRST for a change

Q: Quench your thirst with WATER

R: Rest and sleep more when your body tells you to

S: STRETCH!

T: Try not to get in  your own way

U: Uncover what’s holding you back

V: Visualize yourself achieving a goal

W: Workout with a trainer

X: X out destructive relationships

Y: Yield to other ideas

Z: Zip to a local exercise class

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BALSAMIC GLAZED CHICKEN AND ROASTED POTATOES

This is a perfect winter dish! If you want to make this healthier, pull off the skin before cooking. I did this and it was delicious!!

ingredients90f3858a215b6a1e8b8b3cf6ca20a646

½ c. balsamic vinegar

2 tbsp. honey

1 ½ tbsp. whole-grain mustard

3 cloves garlic, minced

Kosher salt

Freshly ground black pepper

4 bone-in, skin-on chicken thighs

2 c. baby red potatoes, halved (quartered if large)

2 tbsp. sprigs fresh rosemary, plus 1 tbsp. chopped

2 tbsp. extra-virgin olive oil, divided

directions

Preheat oven to 425°. In a large bowl, combine balsamic vinegar, honey, mustard, and garlic and season with salt and pepper. Whisk until combined. Add chicken thighs and toss until fully coated. Transfer to the fridge to marinate, at least 20 minutes and up to 1 hour.

Meanwhile, prep potatoes: In a medium bowl, add potatoes and chopped rosemary and season with salt and pepper. Add 1 tablespoon oil and toss until combined. Set aside.

In a large ovenproof skillet over medium-high heat, heat remaining tablespoon oil. Add chicken and marinade and sear, skin side down, 2 minutes, then flip and sear 2 minutes more. Add potatoes, nestling them between chicken, and top with rosemary sprigs.

Transfer to the oven and bake until potatoes are tender and chicken is cooked through, 20 minutes. (If potatoes need longer to cook, transfer chicken to a cutting board to rest and continue cooking potatoes until tender.)

(Recipe found on delish.com)

 

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THANK YOU, YOU

The other day I woke up to a text from a client who thanked me for changing her life. The text moved me tremendously and brought tears to my eyes immediately. While she was very sweet to send this, the real person she should be thanking is herself.

This particular woman has made major strides in getting healthy. With many barriers to overcome, she has become a consistent exerciser. She has had to face health concerns, download.jpgand then address them. She’s now focusing on her diet trying her best to plan, shop, cook and be mindful of her eating. While I have given her tips and encouragement, she’s the one doing all of this work.

Anytime you make a lifestyle change, no matter how small, is a big victory. Drinking more water, taking 10-min walks, ordering in less—they all count. Celebrate each and every one of these milestones and then say a big thank you to you!

 

 

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HOMEMADE VEGETARIAN CHILI

This chili is utterly delicious and it’s the perfect weather to eat this hearty dish.  If you are a meat lover feel free to add some meat– ground turkey, grass fed beef or bison! Great flavors! YUM!

ingredients best-vegetarian-chili-5-550x757
2 tablespoons olive oil

1 medium red onion, chopped

1 large red bell pepper, chopped

2 medium carrots, chopped

2 ribs celery, chopped

½ teaspoon salt, divided

4 cloves garlic, pressed or minced

2 tablespoons chili powder

2 teaspoons ground cumin

1 ½ teaspoons smoked paprika*

1 teaspoon dried oregano

1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes, with their juices

2 cans (15 ounces each) black beans, rinsed and drained

1 can (15 ounces) pinto beans, rinsed and drained

2 cups vegetable broth or water

1 bay leaf

2 tablespoons chopped fresh cilantro, plus more for garnishing

1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste

directions

In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.

Add the garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute.

Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.

For the best texture and flavor, transfer 1 ½ cups of the chili to a blender, securely fasten the lid and blend until smooth (watch out for hot steam), then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)

Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. Add salt to taste, too—I added ¼ teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days. It will also freeze well!

(Recipe found on cookieandkate.com)

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IT’S NOT DECEMBER—IT’S JANUARY 1ST!

It’s December. Thanksgiving is a recent memory and we are all in the heart of the holiday season. This means we will be exposed to more treats, drinks and parties. There are temptations everywhere. So many of us succumb to it all, knowing that we will figure it all out and get down to business when January 1st rolls around.  The problem with this, is that we can do a lot of damage in between.

The new year, is similar to Monday—the day that we choose to “start over”. This mentality is engrained in our brains but it doesn’t have to be that way. Today can be your Monday and today can be your January 1st—you don’t have to wait to make small changes that will make you feel so much better right now.

A few of my clients decided to do this–to start now–and I can see that they feel download.jpgempowered and energized. Some are watching their diets and some are embarking on a regular exercise routine. They are approaching this holiday season in a steel suit of armor. While they may not lose as much weight as they would like to,  or be as consistent  with exercise, they will certainly do damage control!

If you have been out of sorts and are looking to get serious, do it now. Today is Monday! Today is January 1st! Don’t wait to feel better…..you can feel great today!

 

 

 

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