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paleo

Stir Fried Greens & Shirataki Noodle Bowl

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I am just discovering shirataki noodles and they are my favorite! They are low- carb (if that’s your thing) and gluten-free, but still have that satisfying noodle “bite”. They are made from different things (even tofu ones are available), but I like the classic ones I can find at Whole Foods. The starches cook out, leaving them like glass noodles, creating a hearty texture without leaving me feeling weighed down.

The best part is that shirataki noodles cook in 5 mins in boiling water, so you can throw them with leftover roasted veggies, jarred sauce and leftover protein and you have a full meal in just a few minutes!

I created this noodle bowl in about 15 minutes. While I waited for the water to boil, I chopped, sauteed the greens and that was it. Everything else I had on hand. Feel free to combine these noodles with any leftover veggies and greens you have on hand. This is one satisfying and filling plant-based, grain-free and gluten-free meal!

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Stir-Fried Greens & Shirataki Noodle Bowl

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Yield 1 serving

I threw everything together while the water was heating up. The noodles cook in about 5 minutes, so it was easier than it appears!

 

 

Ingredients

For the Stir-Fried Greens:

  • 1 thumb ginger, grated
  • 1 clove garlic, minced
  • 1 tsp. coconut oil
  • 6 ozs mixed greens (bok choy, spinach, baby kale, swiss chard, mustard greens, etc)- about 3 large handfuls
  • 2 scallions, chopped
  • 2 tsp. rice wine vinegar
  • salt  & pepper

Other Ingredients:

  • 1 package shirataki noodles
  • 1/2 chopped cooked sweet potato (or any leftover squash, pumpkin, etc.)
  • 1/2 avocado, chopped
  • 1/2 cup quick pickled cucumbers (see instructions)
  • 1 T. raw unsalted pumpkin seeds
  • 1 T. hemp seeds
  • 1 T. black sesame seeds
  • 1/2 tsp. toasted sesame oil
  • 1 tsp or more coconut aminos or tamari

Instructions

Instructions:

  1. Place medium pot of water on high heat and bring to a boil. 
  2. Meanwhile, slice half a cucumber and toss with rice wine vinegar and a pinch of salt. Set aside.
  3. Heat coconut oil in a large saute pan over medium-high heat. Add garlic and ginger. Immediately add greens and scallions, stirring until wilted. Add a pinch of salt and rice wine vinegar. Set aside. 
  4. Cook shirataki noodles according to directions. Drain and place in serving bowl. Add greens, avocado, sweet potato and cucumbers. Drizzle with tamari or coconut aminos and sesame oil. Top with pumpkin, hemp, and sesame seeds. 
  5. Serve and enjoy!

Courses Main

Cuisine Vegan, Asian, Gluten-free

Tahini Magic (and Recipes!)

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Ooooooh friends.
I have recently been reacquainted with good tahini, which is sesame butter. (Think of using it where you would use peanut butter, almond butter, etc.) If you enjoy hummus, tahini is that yummy umami flavor that makes hummus delicious.

Sesame seeds are highly nutritious and a great source of healthy fats. They are high in calcium, iron and magnesium!

So today I’m singing tahini’s praise.

Start with a simple TAHINI LEMON DRESSING.
Mix 1 T. tahini, juice of 1 lemon, 1 small grated garlic clove, a pinch of salt & pepper, and add 1/3-2/3 c. of good olive oil. Stir (or shake jar) and serve over salads, steamed kale, broccoli, roasted squash, etc. It’s so good I make a jar each week. It makes a creamy dressing without the use of dairy. It’s delicious over quinoa and roasted squash bowl with steamed greens, for example.

And when you are wanting to stun crowds, make a killing at the bake sale, or just bake for better mental health, make Chocolate Tahini Banana Bread. Gluten-free, grain-free, and dairy-free, it’s so moist, it’s almost hard to hold together. I asked my tasters if it was too sweet and they all said NO! But you can play around with the sweetness as you please. Happy baking!

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Chocolate Tahini Banana Bread

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Yield 1 loaf

The foundation of this recipe is based on my mother's banana bread, which is practically famous in certain circles. She used to mail us loaves at college and it was so heavy and dense I can't imagine what it cost to Fed Ex! It would be gone within 10 minutes. 

As good as my mother's recipe was, it was a pure sugar bomb. I have reduced the sugar, and use only honey, maple syrup or coconut sugar instead of white sugar. I make it gluten-and-grain free by using blanched almond flour, coconut flour and hemp seeds. I have also eliminated dairy. With the sub of a flax egg for a real egg, it can be vegan as well!

The tahini I sub in place of oil or butter; it's high fat content making a perfectly moist loaf. I added a couple tablespoons of olive oil to be sure it's extra moist! 

The cinnamon sugar bakes into the bread, giving it a caramelized crust that is to die for. Make sure to bake it all the way through!

This is a decadent SUPER moist and elevated banana bread. It's almost a mix between a pudding and a bread. No one has to know how many healthy ingredients are tucked in there. Enjoy!

Ingredients

Wet Ingredients:

  • 1 T. ghee or coconut oil (for greasing pan)
  • 3 large ripe bananas
  • 1 egg*
  • 1/4-1/2 c. pure maple syrup (grade B if you have), depending on how sweet you like it
  • 1 tsp. pure vanilla extract
  • 1/3 cup tahini
  • 2 T. olive oil

Dry Ingredients:

  • 3 T. cinnamon-sugar (Mix 1 tsp. cinnamon with 3-4 tsp. coconut sugar)
  • 1 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1 T. hemp seeds
  • 1 tsp. baking powder
  • 1 tsp. baking soda 
  • 1/2 tsp. salt
  • A handful and a half Enjoy Life dairy-free chocolate chips 

Instructions

INSTRUCTIONS:

  1. Preheat oven to 350 degrees.
  2. Grease loaf pan with ghee or coconut oil and sprinkle 2 T. cinnamon sugar on sides and bottom of pain. Set aside. 
  3. In a large bowl, combine bananas, egg, maple syrup, vanilla, tahini, olive oil. Mix well (I use a banana masher.)
  4. In a separate bowl, combine flours, salt, baking soda, baking powder. 
  5. Add dry ingredients to wet ingredients and stir until just combined. 
  6. Stir in a handful or two of chocolate chips. 
  7. Pour batter into prepared loaf pan and bang on counter to flatten and get rid of air bubbles. 
  8. Sprinkle top with a tablespoon of coconut sugar. 
  9. Bake 45-55 mins until a toothpick comes out clean and the bread is firm to the touch. 
  10. Cool completely and enjoy!

Notes

*Vegans: swap for a flax egg

Courses Breads, Sweets

Elections & Eating: Some thoughts

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Phew.

It’s a beautiful day here in New York, after a dreary and anxious election day. I’m so glad it’s over. I know people on both sides of the aisle are relieved and frustrated.

What does this have to do with eating, you ask. Good question.

There is a lot of noise out there, political and otherwise. The Food Wars are always in full tilt. Go Vegan! Paleo! Keto! Keto-Vegan!

Just like political parties, it can become a huge distraction from the actual issues (food quality & safety). The powers that be want you to claim sides, they want to split you into camps. And inside you probably have a “good food/bad food” side, too. If you eat well one day, you are GOOD. If you eat poorly one day, you are BAD. Notice the language.

It’s not “Boy, I made some really good choices today. I feel good.” No, no, it’s much more punishing than that, isn’t it? How do we get off the teeter-totter of eating and step into nourishing ourselves?

We have to recognize that we are all different. What works for one person, even within the same diet framework, may not work for another. That’s a good thing. It means each person can decide for him or herself which foods make you thrive or not. Just as a rancher in Colorado may have an entirely different relationship to guns than a teenager in urban Baltimore. We need to understand both sides and be able to come together on ways to reduce gun violence. But sticking to your camp and demonizing the other side won’t work. Nothing gets done and people become more divided.

The Food Wars are just noise. Just as the political parties want us to pick factions. Thus, we ignore real issues (racism, social justice, corporate greed, inequality) that are driving the health of our nation.

Whether you are vegan, Paleo, Ketogenic or some combination, there are real issues we need to care about when it comes to food and eating. Whether you eat meat or dairy, for example, the emphasis needs to be on food access and quality.

  1. Eat real whole foods as much as possible. This means strictly limiting packaged foods. (Yes, including “healthy” cereals.) Vegans can eat junk; Paleo eaters can overdo the sugar consumption. Look BEYOND the label! In fact, if it comes with a label, don’t buy it.
  2. BUY LOCAL & SUPPORT FARMERS. If you eat meat and dairy, find local farms that are practicing ethical and sustainable farming. It’s better for YOU, it’s better for the ENVIRONMENT and it’s better for the farmers.
  3. Reduce your sugar intake. Sugar is hidden in everything and disguised by a few dozen names. Be savvy and be aware of how much you are ingesting, as sugar is linked to many major diseases and health issues.
  4. What you put on your plate reflects your values. Want to see healthier kids? Don’t buy soda. Don’t bring things into your house you don’t want to eat. Want to eat less meat? Only eat out at places that have sustainably raised meats. You always have a choice.
  5. Think beyond the good/bad. No one but you is punishing yourself for digging into a bag of Cheetos. But don’t let that derail you from what’s true for you. Can you do better? Sure. Do we all have days when we are just getting by and doing the best we can? Yes. We are human beings, not objects. But you also need to know what’s in your food which the food companies are loath to share.
  6. Don’t try to change minds BUT be open-minded. If you’re a Keto eater and it’s changed your life, great. Show by example how you have regained your health instead of lecturing people on what they should do. This is harder than it seems. Everyone nowadays thinks they are “woke”. Great. If you are asked about your food choices, by all means, share what you have learned about yourself. Otherwise, eat and let eat. And listen. You never know, you may learn something.

I hope that as a nation we can get to some of the real root causes of our problems. But we can only do so when we have access to real information and stop listening to the screaming sides. Each of us has the power to change ourselves and, by extension, our communities.

For more information on how health coaching can help you, contact me.

Pumpkin Spice Chia Pudding

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Pumpkin Spice Chia Pudding

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Yield 2 servings

I had a heckuva morning--solo parenting after being up with my son who has a stomach virus. Got other two to school, helped my sick child get situated at home and then headed to an appointment. Somehow I managed to get everyone fed, even the dog, and then grabbed my breakfast which I ate in the car. It was so yummy and I was grateful I took 5 minutes the night before to make it!  Creamy, spicy, and not too sweet, this chia pudding has fall flavors and is hearty and filling. If you haven't tried chia pudding or aren't a fan, try this one. Chia seeds are a powerhouse of nutrition; healthy fats, tons of fiber which aid in digestion and gut health. 

I used all coconut milk in this recipe because I wanted the fats and because it is lusciously thick and creamy. You can substitute half almond milk or another kind of plant milk but it may not set up as much. 

Ingredients

  • 3/4 can coconut milk
  • 3 T. pure pumpkin puree (not pumpkin pie filling)
  • 1/2 tsp. vanilla extract
  • 1/4 tsp. pumpkin pie spice
  • a few drops apple cider vinegar
  • 2 T. chia seeds
  • teeniest pinch of sea salt
  • 4 drops stevia or 1 tsp. pure maple syrup
  1. Mix all ingredients in a small bowl. Taste and adjust sweetness or spices.
  2. Pour into two jars to take with you in the morning.
  3. Refrigerate overnight. (Or you can refrigerate the same bowl you mixed it in if you are not traveling.)
  4. ENJOY. 

Courses Breakfast, Dessert