Welcome to my blog! Come back often to read about nutrition, yoga, healthy living, clean eating, and how to live and eat consciously, not conveniently. Life is all about choices and I'm looking forward to helping you make the right ones!

Rutabaga Hummus

Recipe adapted by Lisa Turan from Emma Frisch
Even those who say they don’t like hummus are pleasantly surprised!

Ingredients:

  • Extra Virgin Olive oil – 2 tablespoons
  • Rutabaga – 3 cups rough chopped
  • 1 can organic garbanzo beans
  • Carrots – 1 cup rough chopped
  • Tahini – 1/4 cup tahini (optional)
  • Garlic – 2 tablespoons chopped
  • Fresh Lemon juice – 2 tablespoons
  • White miso – Optional: 1 tablespoon
  • Extra Virgin Olive oil – 2 tablespoons

For Garnish

  • Sesame seeds – 1 teaspoon, toasted
  • Red pepper flakes – 1 teaspoon
  • Sea salt – 1 teaspoon
  1. Fill a medium pot with water and salt it generously. Taste the water – it should taste like the ocean.  Add the rutabaga and carrots, and bring to a boil until fork-tender-about 10-15 minutes.
  2. Use a slotted spoon to transfer the vegetables from the pot to a food processor. Set the broth aside and use to thin the hummus if needed. You can save (will freeze just fine) to make homemade soup.
  3. Add the tahini, garlic, lemon juice and miso to the food processor. Puree.
  4. While blending, slowly pour olive oil in until you have a smooth consistency. If the hummus is too thick, add a tablespoon of the vegetable broth at a time.
  5. Garnish with a small swirl of olive oil and sesame seeds, red pepper flakes and sea salt.

Nutrition Tips, Tricks & Myth Busters

One of my favorite things about being a Holistic Nutrition Consultant is being able to share what I know with others. I love introducing people to what they can create in their own kitchens. Everything you eat is a choice. Everything you eat has a consequence. It will either build your health or contribute to disease. Eating for your health doesn’t have to be painful. Cooking and creating good healthy meals can not only be fun, but delicious! Each one of us is different. There truly is not a one-size-fits-all diet. It just takes a little time and your attention to figure out what works best for you and your body.

Here are a few tricks, tips, and myth-busters to get you started looking and feeling your best.

Myth #1: You need a kitchen full of fancy and expensive equipment to prepare healthy meals.

Truth is the only special tool you need is a basic blender.

Myth #2: You can’t afford to eat healthy.

The truth is that you either spend the money now on good clean ingredients or you will spend it down the road at the DR.’s office. There are simple ways to save money at the grocery store. Stop buying the processed and nutrient deficient food items. If your cart isn’t full of Doritos, white bread, and soda, you’ll have more to spend in the produce isle. Even better, you will feel better when you remove those “food” items from your diet.

Tips and Tricks:

  1. Eat real, whole, food in their natural state, or at least as close as possible to its natural state. Nature doesn’t use wrappers. Use whole grains instead of those processed and bleached into flour. Eat the whole fruit and not just the juice. You need the fiber to slow down the impact on your blood sugar.
  2. Eat your vegetables either raw or lightly steamed to retain the nutrients.
  3. Swap out your white pasta with brown rice pasta (Tinkyada brand holds together the best).
  4. Choose wild caught fish over farm raised. Farmed fish often has added food coloring to make it look better.
  5. Choose clean high quality fat every day. Raw nuts and seeds, extra virgin cold pressed oils and avocado are good choices.
  6. Simplify your meals. Not only does it make meal prep faster, studies have shown that we eat less when there isn’t such a wide variety available at a meal. (Remember what happens at a buffet?) Choose just one dense food, like chicken, eggs, or pasta. Then fill the rest of the plate with non-starchy veggies. Read non-starchy as leafy greens! You can have a nice quality meat with a great salad or steamed vegetable and then skip the potato and/or bread.
  7.  Quality of food rules quantity. There is a reason that you can eat an entire bag of chips and not feel full. If you choose wisely you will be providing your body with the nutrition it needs instead of dumping empty calories in and still needing more.

Clean Shopping Spring 2016

shopping cart

It is finally starting to feel like spring in Grand County! As the snow disappears our appetites begin to change with the season. We tend to crave lighter foods like salad versus big bowls of stew. A good rule of thumb in eating clean this spring is to include fresh fruit daily and veggies in every meal. You will have more energy, get your daily fiber, and the anti-oxidants prevent premature aging!

Every year the Environmental Working Group comes out with 2 lists to help us choose our produce most effectively. The 1st list is of the most pesticide laden produce. Known as The Dirty Dozen, this list names the fruits and vegetables that, when grown with conventional methods, have been found to contain the highest amounts of pesticide residues by the time they hit the grocery store bins. The 2nd list called The Clean 15, details the fruits and veggies with the lowest amount of pesticides. This is the lowest amount, not zero amounts. You still need to wash well prior to consuming.

Does it really matter? I guess that is a personal choice, but I think it does. No matter how well you wash your produce it is impossible to get all the residues off. It matters because there is an established link in the amount of stored toxins in the body to the amount of fat in the body. To simplify a more lengthy explanation that includes the strength or weakness of an individual’s digestion: The more toxins you store, the more fat you will have. To me, that matters.

The new list for 2016 just recently arrived. We work hard for our money. Use this list to spend your money on the organic options for the Dirty Dozen. To save some cash, purchase the Clean 15 as conventionally raised produce. Buying organic is a great way to eat clean, non GMO and nutrient packed food. By avoiding the dirty dozen, we can reduce our exposure to pesticide residues by 80%.

This year the dirty list has 2 additional items being listed as “dishonorable mentions”. If you are avoiding GMO versions, corn and papaya on the Clean 15 have been additionally marked GMO. Those should be purchased organic.

Here you go!

2016 Dirty Dozen in order of most pesticide amounts to least- best to purchase Organic.

  • Strawberries
  • Apples
  • Nectarines
  • Peaches
  • Celery
  • Grapes
  • Cherries
  • Spinach
  • Sweet bell peppers
  • Tomatoes
  • Cherry tomatoes
  • Cucumbers

+ Hot peppers and Kale/Collard greens as dishonorable mentions.

 

The Clean 15 2016- lowest levels of pesticides and safer to purchase non-organic varieties

  • Avocados
  • Sweet corn (GMO)
  • Pineapple
  • Cabbage
  • Sweet peas
  • Onions
  • Asparagus
  • Mangoes
  • Papayas (GMO)
  • Kiwi
  • Eggplant
  • Honeydew melon
  • Grapefruit
  • Cantaloupe
  • Cauliflower