Warm up with this wintery soup!

I love making a big pot of soup to store in the fridge when the temperatures start to drop. The best part about making this TOMATO VEGETABLE SOUP recipe is that it's quick to prepare and basically fool proof!

What you need...
- 1 onion 
- a few garlic cloves
- 1 zucchini 
- 1 yellow squash 
- a handful of baby carrots (or regular!)
- 1 cup of chopped red or white cabbage 
- 1 yellow pepper
- a box of veggie broth (I usually get mine from Trader Joes or Whole foods) 
- a large can of diced tomatoes 
-1/4 cup of uncooked brown rice 
- 2 tablespoons of olive oil 
- flavor with a couple pinches of cumin, parsley, oregano, salt, basil, pepper, garlic powder, and cayenne powder (optional if you like spicy) 
***other veggies you might want to add in are sweet potatoes, kale, tomatoes, butternut squash (whatever you have handy!) 

Dice the veggies and saute them in olive oil for 2-5 minutes.  Add the soup broth, the tomato puree, and rice. You might need to add a cup or two of water if there isn't enough liquid in the pot. Cover the soup for 1 hour and simmer on low. Season again to taste with additional spices listed above (if needed).

This soup is packed with a colorful variety of nutritious veggies! It is very low in calories and fat, and the brown rice adds a bit of whole grains to help keep you full for longer. This dish is a good source of vitamin A, vitamin C, fiber, magnesium, potassium, and vitamin B6.

YOGA at HOME!

Any east coasters going stir crazy inside waiting for hurricane Sandy? Try these at home FREE yoga videos on the Yoga Journal's website! They have beginner, intermediate, and advanced levels. I have tried a bunch and they are great! 

http://www.yogajournal.com/video/

Fast, Fresh, and Green!

Thanks to this past weeks farm fresh CSA delivery and my new cookbook "Fast, Fresh, and Green", I was able to cook up a deliciously simple dinner on Sunday eve! Although our mini NYC kitchen barely fits me and a spatula in it at the same time, I was determined to make it work....

Check out these healthy and tasty recipes! :)

Bacon (I used FAKE MEAT!), Rosemary Sauteed Brussels Sprouts and Baby Bellas
1 lb Brussels Sprouts
8 oz baby bella mushrooms
1/4 cup of extra virgin olive oil
8 oz of vegan sausage cut into 1 inch slices (the real recipe called for bacon, but I used this instead!)
2 sprigs of fresh rosemary
1 Tsp kosher salt
1/4 lemon
2 Tbsp unsalted butter (I used smart balance light - less calories and fat!)


1. Trim the stem ends of the brussels sprouts and slice them into halves.
2. In a large saute pan, heat the oil over medium heat. Add the sprouts, mushrooms, fake meat, and rosemary. Season with salt.
3. Turn the heat to low and cook for 25-30 minutes, stirring occasionally. The sprouts should be tender and beginning to brown.
4. Remove from heat, discard rosemary, and add the smart balance. Squeeze the lemon and season to taste with salt and pepper.
5. Serve warm and enjoy!

Corn Saute with Chile and Lime
2 Tbsp unsalted butter (again I used smart balance light)
1 Tbsp extra virgin olive oil
1 medium diced yellow onion
1 tsp kosher salt
2 slightly heaping cups of corn kernels (from 4 medium ears)
1/2 Tsp ancho chile powder
1 Tsp finely grated lime zest
freshly ground black pepper
1/4 lime & 3 Tbsp chopped cilantro


1. Melt 1 Tbsp of the smart balance with olive oil in a large saute pan over medium/low heat. Add the onion and 1/2 Tsp of the salt, cover, and cook for about 5 minutes. Uncover and cook an additional 3-5 minutes.
2. Add the remaining 1 Tbsp smart balance, the corn kernels, and the remaining 1/2 Tsp salt. Cook, stirring frequently for about 5 minutes. Add the chile powder and lime zest and allow it to saute an additional 2 minutes.
3. Season the saute with pepper, salt, lime, and the cilantro!

Spinach with Shallots and Parmigiano

1 Tbsp extra virgin olive oil
2 small shallots, thinly sliced
 kosher salt
1 bunch of fresh spinach, 5-6 ounces (I used swiss chard!!)
1 Tbsp heavy cream (I left this out all together)
1 Tbsp finely grated parmigiano-reggiano




1. Heat the olive oil in a medium nonstick pan over medium low heat. When the oil is hot, add the shallots and a pinch of salt. Cook for about 4-5 minutes, until the shallots are soft and light golden brown.
2. Add the spinach (or in my case swiss chard) and another pinch of salt. I had to saute this for about 10-15 minutes because the chard took longer to cook. If you do make this recipe with spinach, you will only need to saute this for a few minutes.
3. Once you finish cooking the greens, remove from the heat, and add the cheese!
4. Stir well and serve immediately

Vegan Express at the Natural Gourmet Institute!

A few weeks ago I went to a drop in cooking class at the Natural Gourmet Institute, a healthy cooking school in Chelsea (http://naturalgourmetinstitute.com/). As a group, we made 11 different vegan dishes in less than 2 hours! I was in charge of making Creamy Triple Mushroom Fettuccine with Walnuts. See below for the delicious recipe!

 

The finished products, an assortment of tasty vegan dishes! 

 

 The Chefs!

Mushroom Fettuccine

Creamy Triple-Mushroom Fettuccine with Walnuts

Ingredients

2 small dried mushrooms

2 tablespoons unbleached all-purpose flour

1 tablespoon extra-virgin olive oil 

8 oz. seitan, thinly sliced 

3 oz. fresh shiitake mushroom caps, thinly sliced

2 cloves garlic, minced

1 1/2 cups plain soymilk or other milk 

1/4 cup white wine

1 tablespoon tomato paste

1 teaspoon white miso 

1 pinch ground nutmeg 

1 pinch cayenne

1pinch ground turmeric 

1/2 cup fresh parsley or basil 

1/2 teaspoon salt

olive oil spray 

8 oz. fresh portobello caps, thinly sliced

8 oz. dried whole wheat fettuccine 

1/4 cup chopped walnuts 

Procedure

1. Bring a pot of water to a boil for cooking the pasta. In a spice or coffee grinder, grind the dried mushrooms to a fine powder. Put them in a small bowl and stir in the flour. Set aside. 

2. Health the oil in a large saucepan over medium heat. Add the seitan and shiitakes and stir until browned, then add the garlic. When the vegetables start to sizzle, sprinkle them with the flour mixture and stir to combine. Keep stirring and scraping until the flour mixture is well moistened and the mushroom powder is fragrant. 

3. As the mushroom-setian mixture cooks, mix together the milk, wine, tomato paste, yeast, miso, nutmeg, cayenne, and turmeric in a measuring cup. Remove the pan from the heat and use a spatula to stir in about 1/4 of the milk mixture until smooth. Continue to add milk mixture in fourths, stirring after each addition until all is incorporated. Stir in the parsley and salt and keep warm. 

4. Heat a large cast-iron pain over high heat. When the pan is hot, spray with oil and sear the portobello mushroom slices, stirring as they shrink and brown. Cook the fettuccine according to the package directions and drain well. 

5. In a serving bowl, toss the pasta with hot sauce. Top with the seared mushrooms, sprinkle with the toasted walnuts, and serve. 

Enjoy! :) Don't worry, it is easier than it sounds! 

(from vegan chef, Robin Asbell)   

Mushroom health benefits: Very low in calories, good source of dietary fiber, and high in important minerals such as iron, selenium, potassium, phosphorus, riboflavin, copper, and zinc. 

Yoga Pose of the Day - Upward Facing Dog

Have you ever found yourself fumbling through upward facing dog over and over again in a vinyasa flow class? Urdhva Mukha Svanasana or Upward facing dog, if done properly, can be a wonderful pose to help strengthen your back, wrists, and arms, stretch your chest, shoulders, and abs, and stimulate abdominal organs.


Here are some key tips to improving your updog :)

- Line your palms directly under your shoulders (too far forward can put strain on your wrists)
- Micro-bend your elbows to help open the chest and draw the shoulder blades together on your back
- Look straight ahead or tip your head back slightly - be careful not to jam your head back and strain your neck
- Release your shoulders down your back away from your ears

Simple Spring Salad!

Spring is here! Jogging in central park, sipping ice coffee, and outdoor dining is back! With the weather getting warmer, who wants to spend time indoors slaving over dinner? Not me! Try making this simple, fresh, and HEALTHY salad in 20 minutes or less! It's packed with all the nutrients you need to fill you up!

1 head of romaine lettuce (vitamin A, K, C, fiber, and folate)
1 head of fresh broccoli (vitamin C, K, folate, and calcium)
1 sweet potato (fiber, vitamin A, and C, and helps regulate blood sugar)
1 cup of raw kale (high in antioxidants, anti-inflammatory nutrients, and can help lower cholesterol)
1 granny smith apple  (fiber and helps regulate blood sugar)
1/2 seedless cucumber (low calorie!)
2 tablespoons sunflower seeds (vitamin E and can help lower cholesterol)
2 tablespoons chopped almonds (fiber, vitamin E, protein)
1/4 cup of feta cheese (protein and calcium)

Dressing: 
balsamic vinegar                                                                                                        
olive oil
salt, pepper, and garlic powder to taste
Serves: 2-4

Start by microwaving your sweet potato (depending on the size, between 6-8 minutes). While your potato is cooking, start chopping your kale (remember to discard the stem), romaine lettuce, granny smith apple, and cucumber. Next steam your chopped broccoli for about 2-3 minutes. After your sweet potato is soft in the center, chop it and put in the freezer to cool for 5 minutes. Once the broccoli and sweet potato are cool, add them to the salad and top with seeds, nuts, and cheese. Dress with balsamic vinegar, olive oil, and spices (sorry I never measure!!).

Enjoy the salad and the warm weather!

National Nutrition Month!

What are you doing to get your plate in shape?

Here are some smart snacking tips from the Academy of Nutrition and Dietetics - 

Snacks with 200 calories or less:         
• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
• Tri-color veggie snack: 6 baby carrots,
10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping
• Fruit smoothie: Blend 1 cup fat-free milk,
½ cup frozen strawberries and ½ banana
• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds

Remember, only snack when you hungry and choose wisely!

Cooking with Candle 79

I recently got the candle 79 cookbook (vegan restaurant in NYC)  and was so excited about all the awesome recipes! Last night I hosted a dinner party with some friends and tried out some of the healthy dishes-




We started with a Jerusalem Artichoke Soup with Crispy Sage Leaves

1/4 cup extra-virgin olive oil (you can modify the amount)
1 leek, white and pale green parts, rinsed and finely chopped
1/2 cup of finely chopped white onion
2 pounds Jerusalem Artichokes, peeled and rinsed
5 cups water or vegetable stock
1 teaspoon sea salt

crispy sage leaves -
1 tablespoon extra-virgin olive oil
8-12 fresh sage leaves

Heat the olive oil in a soup pot over medium heat. Add the leek and onion and saute' until softened (about 5 minutes). Add the artichokes, water, and salt and bring to a boil. Decrease the heat, cover, and simmer until the artichokes are tender, around 30 minutes. Remove from the heat and let cool. Transfer mixture to a blender and process until smooth. To crisp the sage leaves, heat the olive oil in a small saute' pan over medium heat. Add the safe leaves and saute' until crisp (about 2 minutes). Drain the oil on paper towels. Garnish each soup with a couple of safe leaves. Serving size 4-6  (source: candle 79 cookbook).

Nutritional info:
Jerusalem Artichokes are a good source of potassium, iron,  fiber (1 serving has 2.5 grams of fiber, total recommended daily amount is 25 grams), and low in fat and calories.


For the main course we had a pesto crusted tofu with two varieties of potato mash (sweet and regular) and a layer of green beans in the middle.

For the pesto tofu -

marinade:
1 cup pine nuts
3 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 cup water
2 cups chopped fresh parsley
3 cups fresh basil leaves
2 cloves garlic
3 tablespoons nutritional yeast
1/2 teaspoon sea salt
2 pounds extra-firm tofu, sliced into 1 by 2 by 3 inch slices
2 tablespoons extra-virgin olive oil

To make the marinade, put the pine nuts, olive oil, lemon juice, and water in a blender and process. Add the parsley, basil, garlic, yeast, and salt and process for 1 minute. Pour the marinade over the tofu and marinate for at least 4 hours. Remove the tofu from the marinade and heat olive oil (or oil spray) in a large pan. Add the tofu and cook until lightly browned (about 3 minutes per side). To serve, heat the marinade and spoon a little on top of the tofu. Serving size 4-6  (source: candle 79 cookbook).

Nutritional facts: Good source of protein, vitamin A, vitamin C, calcium, and iron



Plating the dish using just mashed potatoes as a base and beets as a garnish
(roast whole beets in the oven for an hour - let cool and slice)




Plating the dish using just sweet potatoes as a base with arugula lettuce as a garnish on top.

Enjoy!!

Yoga Pose of the Day - Sukhasana

If you are new to yoga, Sukhasana or "easy pose" is a great place to start!

I like to do this pose first thing in the morning to stretch out my back, knees, ankles, and hips.

Come to sit on a block or a blanket (folded about 6 inches high). This will keep you from rounding in your lower back and will also allow you to deepen the stretch through your hips.

Bend your knees and cross your shins. Your feet should be far enough away from your pelvis that when you look down you see a triangle shape.  If you knees are very high from the floor you can place a block underneath each knee for support.

 Rest your palms face up on your knees if you feel tired and need more energy. Rest you palms face down if you feel anxious or hyper and want to ground yourself. Release your shoulder blades down your back and tuck your chin in slightly. Imagine there is a string lifting the crown of your head gently up towards the ceiling. Stay here for  as long as you like and don't forget to breath!

STAVE OFF THE SNIFFLES

Taking important steps to help prevent the common cold can go a long way! A healthy dose of physical activity and proper nutrition is the perfect recipe for boosting your immune system this winter season. While it would be nice to hide under the covers all day and wait for spring, we will all feel much better if we make the extra effort to exercise, and eat right!

Why choose yoga?

Yoga is wonderful for reducing stress, which can be a major contributing factor to developing a cold.

As you get more and more familiar with the yoga poses (or asanas), you can actually spend the entire class focusing on your breathing, allowing your practice to become a meditation in movement. At the end of your session, while you rest in shavasana, you give both your body and your mind a time to rest.

Restorative yoga poses and forward bends are particularly helpful to calm the nervous system and reduce stress. Focus on childs pose, shavasana,  bound angle pose, seated forward bend, and seated head to knee pose.


What do I eat to help prevent me from getting sick?

Consuming a diet rich in fruits and vegetables, that are high in antioxidants will help keep your immune system strong. Three major antioxidant vitamins include beta-carotene/vitamin A, vitamin C, and vitamin E.

Last night I cooked up a healthy and simple kale dish, packed with immunity boosting vitamins! In case you want to try it for yourself...



Kale, white beans, and pepper saute' - (you can play around with the proportions!)
1/2 bunch of kale (raw) - chopped with stems removed
1 orange pepper (or any color) - chopped
1 can white beans - drained and rinsed
3 garlic cloves - minced
1 tablespoon olive oil
1 tablespoon soy sauce (or less)
garlic powder
black pepper
chili powder

Directions: Pour the olive oil into the pan and saute minced garlic until lightly toasted. Add the yellow pepper and saute an additional 3-5 minutes. Next, add the kale and cook until soft (5-6 minutes). After the kale has cooked through, add the white beans, soy sauce, and season to taste with chile powder, garlic powder, and black pepper. Cook for an additional 3-5 minutes and enjoy!

kale:
-high in vitamin A/beta-carotene - one cup of kale has 192.4% of the daily value
- high in vitamin C - one cup has 89% of the daily value
- good source of calcium and fiber

orange pepper:
- high in vitamin C - one large pepper is 596% of daily value
-  source of protein and fiber

beans:
- excellent source of fiber and protein (to keep you full for longer!)

Sweet Talkin'

Did you know that Americans consume an average of 22 teaspoons, or 355 calories worth of sugar a day?
According to the American Heart Association ....

• Women should limit their sugar intake to 6 teaspoons, or 100 calories worth a day
• Men should limit their sugar intake to 9 teaspoons, or 150 calories worth a day

What is the difference between naturally occurring sugar and refined sugar?
Naturally occurring sugars are found in certain whole foods and beverages -

1. Fructose found in FRUIT
2. Lactose found in MILK and MILK PRODUCTS
3. Fructose plus glucose in HONEY
4. Sucrose in REAL MAPLE SYRUP

Foods that contain natural sugars provide nutrients and health benefits! For example, fruit contains fiber, vitamins, and minerals. Milk provides vitamin D, calcium, and protein.
Most of your daily sugar intake SHOULD come from naturally occurring sugars.

Refined sugars are extracted from plant foods to create sugars that can be added to foods -

1. White table sugar
2. molasses
3. brown sugar
4. high fructose corn syrup
5. Agave (requires more processing than honey and less than high fructose corn syrup)

Refined sugars are added to foods that provide calories but few nutrients; they are often found in foods and beverages such as soda, candy bars, and cookies. It is important to limit your intake of added and refined sugars.

The bottom line:

• Diets high in sugar can lead to obesity, high blood pressure, heart disease, and diabetes
• Sugars are all digested the same way in the body; they are broken down into glucose and provide energy. If your body makes more glucose than it needs for immediate energy or storage, it will be stored in your fat cells and turn into body fat  
• All sugars provide 4 calories per gram
• Research has failed to prove that high fructose corn syrup is worse for you than regular cane sugar (that doesn't mean it should be consumed in large quantities!)

Be Nice to Your Knees!

Yoga can be a wonderful tool to help strengthen your knees, but small misalignment repeated over time can actually do more harm than good.  Here are some helpful tips to keep your knees safe -

1. Avoid hyper-extending
- In straight leg standing and seated poses like triangle, mountain and staff pose, it can be easy to over extend your knees. Try to focus on drawing the top of your thighs back, while pushing the back of your calves forward to engage your legs. Avoid pushing your knee joints back.
 -If you have a tendency to hyper-extend, it's better to slightly bend your knees in poses that typically require straight legs.

2. Proper alignment
- In standing poses like warrior I, warrior II, and extended side angle make sure to bend your knee directly over your ankle at a 90 degree angle, lining your knee over your second toe. Never allow the knee to come past the ankle.
- Constantly focus on drawing your knee outward to make sure it doesn't slip inward.
- If you have a previous knee injury, back off slightly, and come out of the pose if you feel any discomfort.

3. Warm up your hips
- Stretching your hips can help take pressure off your knees. Practice poses such as pigeon, happy baby, child's pose, and bound angle pose to open your hips.

4. Use your feet
 - In triangle and mountain pose raise the inner arches of your feet to take pressure off your knees.

***Special thanks to my yogi dad for some extra tips in this post on how to protect you knees!