Five Healthy Lunch Ideas

Originally posted on Chatelaine

 

People complain to me all the time that they don’t know what to pack for lunch. And those who opt for healthy options—that don’t involve the cafeteria or the takeout place down the street—seem to be the most confused. It may seem like an overwhelming and time-consuming feat to pack a good lunch, but let me tell you that it’s really not. Once your lunch bag is brimming full of healthful options, you’ll no longer crave and consume empty calories, and you’ll save money, too.

But remember that packing a nutritious lunch is only easy when you have the right ingredients at home to choose from. Here are some ideas for your brown bag:

1. Make an all-bean dip loaded with heart-healthy fibre and protein. A batch of this will last throughout the week and can be tossed into a wrap or sandwich, eaten with veggies, or even placed on top of brown rice for an energy-boosting meal.

2. Whenever you make dinner during the week, whether it’s vegetarian shepherd’s pie, baked sweet potatoes, or mac and cheese, make enough for lunch the next day. You can also make a large batch of whole grains like quinoa, brown rice, or wild rice to supplement several meals. You don’t need to use the microwave to heat up your leftover goodies. Those kinds of dishes will taste just fine at room temperature.

3. Keep your pantry and fridge filled whole grain breads, wraps, and crackers made from spelt, kamut, oat and barley flours in which you can stuff or top with anything from sliced avocado to fresh veggies. Or why not go with a simple favourite such as an almond butter and natural jam sandwich with sliced banana!

4. Cut up veggies and have them available in your fridge and ready to go so you can easily munch on them throughout the day. These will also work well when stuffed into a sprouted, whole grain wrap or can be chopped up in the morning and placed on a big bed of salad greens for a nutritious fresh salad.

5. Have some hearty protein options on hand such as black beans, kidney beans, garbanzo beans, avocado, almonds, walnuts, hemp seeds to accompany your salad, to top on a slice of bread or a wrap, or mix them up with some quinoa. They can be topped with simple condiments like Dijon mustard, tamari, or tahini.

With these options alone you should be set to get yourself through a week’s worth of lunches that add some variety to your meals. Not to mention, you will be more energized, will save some money, and may even shed a pound or two. Best of all, you’ll look forward to eating a  lunch.

 

Simple bean dip

Ingredients
1 cup soaked or 1 can of organic navy beans, black beans, or garbanzo beans*
2 cloves garlic
2 tbsp – ¼ cup tahini
1 bunch of fresh dill, parsley or basil finely chopped
1 tbsp olive oil
¼ cup lemon juice
Salt and pepper to taste
(Add water if a thinner consistency is desired)

Directions
1. Cook soaked beans in a large pot for 45 minutes to 1 hour.
2. Place garlic, lemon juice, and half of the beans into a blender or food processor and blend well.
3. Add the remaining beans, tahini, olive oil, salt, and pepper and blend until smooth (add water if necessary).
4. Transfer spread to bowl and stir in the fresh herbs.
5. Serve with flatbread, gluten-free crackers, or a slice of sprouted bread.

*It is important to select an organic canned variety of beans as they are preserved naturally. If you use Eden Organic brand, the cans are BPA-free.

You can also make your lunch eco-friendly by using Laptop Lunches or sealed glassware. These are some great steps to reducing your waste at lunchtime.

Four Easy Steps to the Perfect Salad

Originally posted on Chatelaine

 

When I tell people that I am vegetarian, their response is often “Oh, you must eat a lot of salads.” The answer is yes, while it’s not all I eat, I do eat a lot of salads.

But I’m okay with this, because I love salads. This is because I make them fun, flavourful, and interesting – not just a bowl of pale lettuce with a wedge of tomato. I make each salad enticing and unique enough that no two are ever the same.

There are many different salad combinations you can put together to do just the same. Try your best to eat at least one salad a day because they are raw, fresh, cleansing and can be filling enough to enjoy as a meal by itself or complement another meal.

A formula for making a daily salad
1. Greens: Start with a base of greens, mixed greens, spinach, arugula, baby kale, leaf lettuce, or Boston lettuce – anything leafy and green will work!

2. Texture: Add something else for texture – almonds, pumpkin seeds, sunflower seeds, walnuts, cashews, hemp seeds, sun-sprouts, apples, jicama, or raw crackers all work.

3. Colour: Add colour with carrots, cucumber, beets, mango, squash, goji berries, sea vegetables, or fresh herbs.

4. Protein: Bulk it up with sliced avocado, sprouted beans, chopped nuts, or sprouted grains like quinoa or millet, wild rice, or marinated tempeh.

Remember to add a delicious homemade dressing like the one in the recipe below.

Simple homemade salad dressing

Ingredients
½ cup organic hemp oil or olive oil
¼ cup apple cider vinegar
1 tbsp raw tahini or Dijon mustard
1 tbsp maple syrup or pure honey
1 tsp lemon juice
Pinch of Himalayan rock salt

Put all the ingredients in a jar, screw on the lid and shake to emulsify. Store any leftovers in the fridge.

Tip: Salad greens are especially delicious when you can pull them all right from your own garden! Even if you don’t have a garden, you can set up little pots around your home and have fresh salads all year round. Otherwise, you can buy fresh greens from a farmer’s market and your local health-food stores.

How to Get Iron from Vegetarian Sources

Originally posted on Chatelaine

 

Iron is an essential nutrient because it is a central component of hemoglobin, which carries oxygen in the blood. Iron is found in food in two forms: heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is easily absorbed. Non-heme iron, which accounts for 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts), is less easily absorbed.

Some people might expect that since vegetarian diets usually contain forms of iron that are not easily absorbed by the body, vegetarians might be prone to developing iron deficiency anemia. Of course, when a diet isn’t carefully planned, then iron deficiency is a risk. However, with a balanced diet including iron-rich plant-based foods, a vegetarian can achieve a healthy iron reserve.

Vegan diets only contain non-heme iron, which means that it is essential for vegetarians increase their intake of non-heme iron sources. There have been some studies indicating that many vegans actually have a satisfactory iron status, which could because many common plant-based foods are high in iron. Two facts support this:

1. Most plant-based foods, such as greens, have more concentrated levels of iron and are absorbed by the body more readily than meat, not to mention that greens and veggies are also lower in calories!

2. Vegan diets are high in vitamin C, which has the ability to increase absorption of non-heme iron. This means that adding a vitamin C source to a meal — such as oranges, broccoli or peppers — increases non-heme iron absorption up to six-fold, which makes the absorption of non-heme iron as good or better than that of heme iron.

Fortunately, many vegetables high in iron — like broccoli and bok choy — are also high in vitamin C and therefore have easily-absorbed iron. This means that when balanced vegetable-based meals contain combinations like beans and tomato sauce or stir-fried tempeh and broccoli, generous levels of iron absorption will result.

Another thing to keep in mind is that coffee and tea can actually reduce iron absorption. In that case, it would be ideal to avoid these drinks, as well as calcium supplements, for at least several hours before a high-iron meal.

Here are some other excellent plant-based iron sources:

Soybeans, cooked: In the form of organic tempeh or tofu added to stir fry, sandwiches, salads and whole grains.

Apricots and figs: Can be added into baked goods, granola, trail mix, or eaten on their own.

Lentils and chickpeas: All varieties, cooked into soups, dips, salads, or stews

Spinach and kale: Lightly steamed or added to a smoothie, soup, sauce, pasta or whole-grain dish.

Quinoa and millet: Cooked and made into a salad, pilaf, or breakfast cereal

The good news is that vegetarians and vegans can definitely get adequate iron from a plant-based diet, as long as they do some preplanning!

Quinoa with chickpeas and spinach

Ingredients:
1 cup quinoa, rinsed and drained
1 cup water
¾ cup fresh squeezed orange juice (2 oranges)
½ teaspoon sea salt
zest from two organic oranges
1 tablespoon extra virgin olive oil
1 medium onions, chopped
3 garlic cloves, minced
½ cup organic raisins
1 cup cooked chickpeas (or organic canned)
1-2 cups spinach leaves, trimmed, washed, drained and dried
salt to taste
½ teaspoon cinnamon
¼ cup toasted pinenuts or almonds
1 orange cut into wedges

Directions:
1. Rinse the quinoa well and drain in a fine-mesh sieve. Combine water and orange juice (to equal 1 ¾ cups) and bring to a boil in a 1.5- or two-quart saucepan. Add salt, orange zest, and rinsed quinoa. Return to the boil, reduce heat, cover and simmer for 15 minutes, or until all the liquid has been absorbed. Remove from heat and let sit covered to fluff up.

2. While the quinoa is cooking, heat the oil in a large skillet with a tight-fitting lid. Add the onions and sauté over medium heat for 10 minutes, until they have softened and started to brown a bit. Add garlic and sauté until golden.

3. Add raisins, chickpeas, and chopped spinach. Cover and cook over medium heat for five minutes, or just until the spinach has wilted. Adjust heat if necessary. Drain any excess water after cooking the spinach. Season to taste with salt.

4. To serve, fold the vegetables into the hot, cooked quinoa. Stir in cinnamon. Garnish with toasted pinenuts or almonds and orange wedges for a final squeeze of orange juice (for extra iron absorption!).

Eat more Raw Now!

Originally posted on Chatelaine.com

This is your chance to grab one of the last spots on my Deliciously Raw Rejuvenation Retreat in June!

Or Join my Raw Essentials Workshop on Tuesday night or Raw made Easy class on June 9th or Both!

Adding more raw foods into to your diet is a great way to boost your health. This means making sure the bulk of what you eat focuses on fresh fruits, vegetables, nuts, seeds and sprouts. With these foods as the foundation of your diet you will have more energy, lose weight and feel great. Raw foods are loaded with enzymes, vitamin and nutrients.

I am not suggesting you become a 100 percent raw foodie or adhere to strict guidelines, but rather simply incorporate more fresh foods into your diet. Even if half your meals each day consist of raw food, you are on the right track.

Five easy ways to add more raw to your diet:

1. Have at least a serving or more of fresh fruit every day: This can include an apple, pear, orange, berries or a fresh fruit smoothie.

2. Have multiple servings of fresh vegetables every day: Cut up carrots, celery, peppers, make a large dark leafy green salad or a fresh pressed green juice.

3. Enjoy a handful (or two) of raw organic nuts and seeds. Put them into a trail mix with raisins, goji berries, apricots – and you can even add some pure raw dark chocolate (cacao) into the mix.

4. Grab a bag of fresh sunflower or pea sprouts from your local health food store or farmers market, these make a great addition to salads, sandwiches, soups, stirfrys and smoothies. Or order them directly from giddy-yoyo and have them delivered to your door!

5. Get creative and try to prepare a few new raw recipes each week (check out different books, websites or videos on how to prepare things like smoothies, raw nori rolls, cookies and nut based spreads).

Join Marni’s Deliciously Raw Rejuvenation Retreat on June 26th for learning a transformational week on raw healthy and vitality!

Or Join my Raw Essentials workshop on Tuesday night or Raw mad easy class on June 9th or Both!

Almond basil pesto

Try this recipe – this is a delicious spread to enjoy with raw bread, flatbread, and crackers or served with crunchy raw veggies, kelp noodles or shredded zucchini

Ingredients:
2 tbsp torn fresh basil
1 tbsp chopped parsley
1 cup whole almonds, soaked overnight or for eight hours
½ cup pine nuts
2 tbsp lemon juice
1 garlic clove
¼ cup olive oil (or more) for a creamier consistency

Instructions

1. Place all ingredients in food processor and blend until smooth
2. Place in a small bowl and refrigerate
3. Serve with cucumber slices, zucchini noodles, carrots, whole grain or raw crackers or brown rice pasta/kelp noodles or steamed vegetables

Pure Pleasure

SEE DETAILS BELOW for my PLEASURE YOURSELF CONTEST!

I am going to stray away from food in this post. Part of living a Fully Nourished lifestyle includes taking active steps to do things that contribute to your wellness on every level. Just as important as eating, so is relaxation and rejuvenation. You need to nourish you soul and your mind, just as much as your body – and taking some time to for just you is what this post is all about!

One of my goals of 2011 is to take some time for myself. Some true time to work on my own healing and relaxation. While taking part in weekly yoga, getting 8 hours of sleep each night, and focusing on deep breathing – I also plan to round this all out with a plump pillow filled with healing essences.

I have had the pure pleasure of testing out an incredible product by Mette Vangso San Francisco. It is a pillow filled with herbal, pure fragrant natural lavender and organic buckwheat. The combination of the both creates a blissful experience that is purely relaxing.

So for those of you who need just a little extra help to make your eyes sleepy or to ease the tension from your day, this will help. I will also help with muscle tightness, cramps and just feels nice especially when warmed or cooled. The eye mask is delightful when pulled out of the freezer and rested on your eyes and forehead – want to get rid of morning puffiness? This is it!

I know that holiday gift giving is over, but there is such a thing as a belated gift or how about a gift to yourself? If you want to bring in the new year with a warm healing embrace order yourself a pillow or eye mask and try it out for yourself. I love that I can put the pillow anywhere on my body for instant relaxation. I know this sounds like an infomercial add – but I am being honest. I was watching a movie last night with my family on the couch, rested the pillow behind my head and not only had a comfy cushion to hold my head up but the soothing fragrance of lavender melted my mind within moments, I was ready for bed almost immediately. It is aromatherapy, deep relaxation and a natural sleep aid all wrapped up in one cushy, luxurious pillow!

I am fortunate enough right now to be in on vacation to give this the true test. I am forced to relax being taken out of my daily routine. But if it works here, I can’t wait for it to “de-stress” me when I am home in the daily grind of life.

—-Since I have posted this post I just want to share how else I have pleasured myself with this product and how Mette Vangso has healed and soothed me. I had a bit of a strained wrist (no not from chopping) but from Yoga – I wrapped the eye mask around my hand for an hour or so, and the inflammation completely went away! Also, I had my little monthly friend come and visit me last week, day one is not so much fun, but with a half hour of the big pillow on my lower abdomen – the cramping subsided and I felt amazing!

I just wanted share my incredible experience with this amazing product!

Do you want to PLEASURE YOURSELF…(who doesn’t?)

If you want the opportunity to get your very own Pillow and Eye Mask (and you Live in Toronto and can come and pick it up) here is how you can WIN!

The person who shares this post and information about this amazing product and contest with the most people will win!

1. Share a comment below – or as many as possible. Tell me why you want to pleasure yourself with this indulgent pillow pack

2. Share on Facebook and Tag + Become a fan of Delicious Knowledge and Mette Vangso in your post!

3. Tweet + Follow  @marniwasserman and @mettevangso in your tweet!

4. Share on your Blog and let me know here that you shared and connect your blog back to Fully Nourished or to Mette Vangso

The effort is worth it, after all your hard work you can reward yourself with the most incredible, luxurious and healing pillows you will ever experience!

Read what Mette Vangso had to say about me and our shared values!

Balanced Holiday Eating – Special Holiday Post!

Are you hosting the Holidays at your home this year? Having everyone over in the comfort of your home will ensure that you know exactly what is on the menu! This way you can plan a diverse menu that is hearty, healthy and delicious! Tell people what to bring, prepare the meal together or make it all yourself! Whatever works for you, make it happen and enjoy the perfect balanced holiday meal!

1.     Variety –You want to make sure you have a little bit of everything so you are not left craving anything after the meal or feel like something is missing from you plate. A whole plate full of mashed potatoes, a piece of bread and turkey is not very appetizing, colourful or creative!

2.     Texture – It’s always nice to experience a different sensation in your mouth with each bite – strive for a dish that is Crunchy (steamed green veggies), Chewy (cooked grains), Soft (mashed sweet potatoes) and Crispy (baked apple crisp). Those are just some ideas!

3.     Colour – Choose lots of vibrant fresh colours from squash, yams, parsnips, carrots, and beets – with that alone you can create an amazing roasted root vegetable dish or a creamy soup. Always include some dark leafy greens like kale, broccoli, or spinach. Have fun with splashes of yellow from peppers or whole grains like quinoa and millet. The more colourful your plate is, the more exciting it will be to eat!

4.     Shape – Every food has its own unique shape. You can choose the natural shapes you like from different foods or you can get creative by cutting your sweet potatoes and carrots a particular way. Alternatively, choose brussel sprouts, cauliflower or green beans for some variety. This makes each bite unique.

5.     Flavour – It is important to balance all six of the major flavours in each meal. This means making sure you choose recipes that include Salty from sea salt, sea vegetables and tamari; Sweet from fruits, root vegetables and maple syrup; Pungent from cinnamon, ginger, cayenne cumin and garlic; Sour from lemon, lime and oranges; Astringent from legumes, fruits and vegetables and Bitter from dark leafy greens, herbs and spices.

By incorporating the suggestions above into your holiday meal, you’re sure to achieve the perfect balance and leave your palette, as well as your guests’, satisfied!

Squash-Carrot Soup

Makes 4-6 servings

Ingredients:

1 medium onion, chopped

1 tbsp olive oil

4 cups vegetable stock or filtered water

2 cups carrots chopped

1-2 cups butternut or kabocha squash, peeled and diced

2 medium apples, cored and diced

1/2 tsp sea salt

1/2 tsp cinnamon

1 tsp nutmeg

(2 tbsp fresh ginger root)

*** For added nutrition and a balanced meal, serve with some brown rice and steamed green vegetables such as swiss chard, kale, or broccoli and top with pumpkin seeds or parsley for added texture and colour!

1. In a large soup pot, sauté the onions in oil on medium heat until they become translucent.
2. Add the stock, carrots, potatoes, apples and salt, pepper, nutmeg and ginger. Bring to a boil.
3. Turn down heat and simmer for 30 minutes. Take 2 ladles’ worth of vegetables and 1 ladle of stock and blend in a blender or food processor until smooth or you can puree the entire pot. Return to soup pot and stir together before serving.

How are you going to bring balance to your meals this holiday?

Meet Bamboo – Love Bamboo – Share Bamboo

Exciting news! As of recently I have become the food editor for Bamboo Magazine. It is an online resource for everything natural, organic and green related to your health, beauty, fashion and lifestyle. You will also get other special tidbits, tips and resources along the way. My main pieces as you can imagine will be recipes and other foodie related posts. So for your own viewing pleasure – please visit the site, see what’s new and in style or how to make yourself beautiful. It is an all in one online resource and I sure you will be pleased with what you will find!

I will always be posting yummy delicious recipes along with some wellness and lifestyle articles – but even more exciting, is that I will also be featuring other contributors to make each post as balanced and exciting as possible!

If you are interested in contributing – if you’ve got something to share, showcase or discuss, please contact me! I want to feature you, your product or what you’ve got to say. This can be anything from recipes, to delicious foods you’ve tried or restaurants you enjoy or anything else related to nutrition, wellness and health. You will have the chance to submit your pieces to me for my review and it may just get published!

So please come forward and let me know if you want to be featured!

A Contributing Monkie!

I must say, I am proud to be a contributing monkie on G LIVING. It was only a week a go when I got an email from V – the creative mind behind this incredibly edgy and dark site that features all things green with a  modern twisted appeal. There is enough out there that just taps into what trendy and what’s not in the world of GREEN, but this site is different. It has a different look a different feel – and it is rather addicting! Because you just want to learn more, see more and you feel good after looking at it. So this last week I contributed my first post. I am excited to continue to be part of the “GREEN CHEF Monkies on the site. So please check in and even sign up for updates and other spicy information that is coughed up on a daily basis!

Here is my post in case you missed it!

I have never been one for sushi. I mean the l kind with white rice and raw fish. I won’t go into all the reasons why. To me, a real nori roll is one that is filled with veggies, kept raw and full of colour. It is one of my favourite things to eat. It is so simple to prepare and makes an amazing snack, lunch or dinner. I don’t know about you, but I like things stuffed. I love my food bursting with flavour, colour and texture and there has to be more than one ingredient in my rolls – no matter what. How boring is “kappa maki” – just cucumber alone in that roll? There are an abundance of other amazing veggies that would give anything to be inside a luscious roll of nori goodness.

So the key to raw nori making is to use RAW nori sheets. It doesn’t work if you buy the toasted kind. So make sure to buy it raw. Then for the filling, you can go crazy with anything from sprouted quinoa, to chopped jicama (an incredible root veggie from Mexico), to shredded cauliflower. But I went on a totally new tangent. I soaked and sprouted some sunflower seeds and almonds– which are loaded with healthy fats and nutty texture.  Then I blended them into my version of a mock tuna salad. I threw in some fresh herbs from my garden like dill, oregano and sage, added some dulse (a sea veggie – to give it that true vegan “sea” taste) and other condiments to just make it burst with unique flavour.

Once you spread that on your raw nori sheet, you are good to go and add loads of veggies. I would start with carrots, beets, cucumber, wild lettuce, mango sprouts, avocado. This is a pretty good start and will fill your rolls rather nicely. I promise you will be pleasantly surprised how delicious and filling these are. Take them to your next party or just enjoy them on your own – they don’t even need to be dipped!

SUN SEED NORI ROLLS

What’s in it?

4-6 sheets of raw nori

1 carrot shredded

2 small beets, shredded

½ cucumber, cut into slices

1 avocado, sliced

Handful of sprouts (mung, sunflower or pea shoots)

The seed spread

1 cup sunflower seeds soaked 10-12 hours

1 cup almonds soaked 10-12 hours

1-2 tablespoons fresh dill

1 tablespoon fresh oregano

1 teaspoon fresh sage, chopped

2 tablespoon lemon juice

1 tablespoon tamari

1 teaspoon fresh ginger

1 tablespoon kelp or dulse granules

½ teaspoon sea salt

Place all the spread ingredients in a food processor or high speed blender and blend until uniform. You can leave it chunky or smooth it out by adding a touch of water or blending for longer.

How you Roll it!

1. First you lay one nori sheet flat on a surface.
2. Spread about ¼ cup of seed spread on the nori sheet (you can fill it in to the edges if you want)
3. Place your veggies down in a relatively thin row horizontally towards the bottom of the sheet
4. Begin to roll- Lift the bottom edge closest to you, wrap over all the veggies, holding tight, continue to roll it all the way up – seal it with some water or extra seed spread
5. Cut the rolls – start in the center of the roll and then keep cutting down the center of each half until you have 6-8 pieces.

Blend Your Way to Health!

My Article in Tonic Toronto, April 2010 Issue

Learn how to make your next Smoothie!

It’s official – making smoothies is my favourite way to start the day!

Also, with spring on the horizon, the desire to eat a heavy meal diminishes. So making a daily batch of liquid goodness seems like the perfect plan!

Not only do refreshing smoothies give you energy first thing in the morning – they are also so much fun to make. Everyday I create a new theme in my blender using different flavours and textures – but they all have one thing in common – they are packed full of raw, organic, fruits, vegetables and superfoods!

Making a smoothie is the easiest way to absorb a whole bunch of nutrients all at once. They can be full of fiber and vitamins and depending on what you put into them you can also get your daily dose of protein, antioxidants and healthy fats.

Why not indulge… and drink your next meal? What could be more delicious than a creamy smoothie that fills you up and gives your body the nutrition and vitality that it requires to thrive? There really is no better answer…so let me tell you five simple reasons why you should be making smoothies and blending your way to health!

Time Saver – Smoothies take all of 5 to 10 minutes to make (depending on how prepared you are), can be taken on the go and will last all day in a stainless steel bottle.

Easy to Absorb – Liquids are easier to digest and allow nutrients to absorb into your cells for immediate uptake.

All -in -One – You can get a “whole” lot of goodness into one blender – Vitamins, protein, carbohydrates and fat!

Super Fun– Enjoy the “process” and get creative with colourful ingredients and textures (add granola and eat it with a spoon!)

Liquid Energy – Use superfoods to give you a boost (no booster juice!!!). Make your own blend and enjoy in the morning, afternoon or pre/post work out!

You are in luck because I have provided simple steps on to make the perfect smoothie every day.

How to blend your way to health:

These can be made in any blender (but a Vitamix or BlendTech are highly recommended!).

1. Start with 2 cups of liquid – rice milk, almond milk, hemp milk or coconut water
2. Choose your protein (2 tbsp. or more)– raw brown rice protein (I like Sun Warrior), hemp protein, hemp hearts or almonds
3. Choose your fruit (1/2 – 1 cup of either)– blueberries, raspberries, banana, mango, avocado or dates
4. Choose your green (one handful)– spinach, kale, chard, sprouts, cucumber or (1 tsp) greens powder, spirulina or chlorella
5. Choose your superfoods – (1 tablespoon of one or more) goji berries, cacao nibs, maca, mesquite, hemp seeds, raw honey, chia seeds or matcha green tea

Have fun and get creative!

Marni Wasserman
Is a natural personal chef and holistic nutritionist.
www.marniwasserman.com

Get Your Greens in!

My Article in Tonic Toronto, December 2009 Issue

But Greens are relevant all year round…read on!

My clients always ask me, “if there is one thing I can do to better my health or one food item I can add in that is amazing for me…what is it?” My answer is always greens! If there is any place to start – it is with greens. No matter what your diet currently consists of – whether you are an omnivore, vegetarian, vegan, flexitarian (little bit of this and a little bit of that), or raw foodie – it doesn’t matter. Getting your greens in is the first step to optimal and long-lasting health.

Most people do not eat enough green veggies, even though they have immense nutritional value. Recent studies have confirmed that populations with diets rich in green leafy vegetables run a far lower risk of heart disease and cancer. Not to mention that they support bone health, aid in detoxification and are an excellent source of antioxidants and fiber. Leafy green vegetables are one of nature’s richest sources of nutrients, so look beyond spinach and broccoli and get familiar with things like kale, collards, Swiss chard, arugula and bok choy.

Depending on what you like, there are so many ways to get your green veggies in. The good news is that each one offers a very different, unique taste and texture. Even if you have to sneak them into a smoothie for the fussy ones in the family, I promise you – there is always a way!

Whether you are following a vegan diet or just want to take your nutrition to the next level, greens should be an essential component to your day. Choosing a leafy green such as kale, will boost up your meal, give your body an extra dose of much needed calcium, magnesium, iron and fiber, and compliment anything and everything on your plate. Kale is fantastic when it is just lightly steamed, sautéed or chopped up and marinated raw into a salad. They even make great ‘chips’ (see recipe below). This goes for any green by the way, so the possibilities are endless and you really can’t go wrong.

It is very common to get overwhelmed when it comes to greens. My suggestion is to start basic. Pick one new green a week to ‘play’ with until you have found a way for you and your family to enjoy it. The number one complaint is that greens are too bitter. Well, yes collards and kale can be bitter, especially if they are new to your palette. Once you find a way to get them into a meal – whether they are added to a smoothie, tomato sauce, chickpea stew, chunky vegetable soup, grain dish or simply dressed with olive oil and sea salt, there is no turning back. You will be hooked because you will suddenly start to feel better, have more energy and you may even lose weight. That doesn’t sound bad does it?

Experiment with nature’s emerald gems, have fun and to make sure YOU get your greens in everyday. Just remember that a meal isn’t a meal unless there is something green on your plate!

Zesty Kale Chips

Ingredients:

• 2 head Kale, washed and torn
• ¾ cup Tahini
• ¼ cup Tamari
• ¼ cup Apple Cider Vinegar
• ½ cup Water
• 1 clove Garlic
• 1 Lemon, juiced
• ¼ teaspoon Sea Salt
• ¼ cup of Nutritional yeast or hemp seeds

Procedure:

Place the kale in a large mixing bowl. Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency. You may have to add more water. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be glued to the kale.

In Dehydrator:
Place kale onto a Teflex sheet, on top of a mesh dehydrator screen, and dehydrate for 6 hours at 115 degrees F. You’ll need to use two trays. Rotate kale occasionally to dry uniformly.

In Oven:
Place on parchment paper on a sheet tray, and bake on a low temperature for about 30 minutes (or more). Keep an eye on it and turn often to ensure even drying.

Marni Wasserman
~ is a natural personal chef and holistic nutritionist
www.marniwasserman.com/

Following My Passion into The Kitchen!!

Check it out! I was featured on one of my favourite blogs Crazy Sexy Life! This blog is completely dedicated to health, nutrition, spirituality and useful day to day tips and motivational stories. I absolutely love it and absolutely honoured to be featured on it!

Just a little bit of passion can take you a long way. Everybody always asks me how I got into this, what led me to “create” what I have today. I answer them with one simple word “passion.” Once you find what this word means for you, it will bring you happiness, health and success. I promise!

We have all heard that you need to be true to yourself and your beliefs to get what you want out of life, but sometimes it takes a little effort and a step out of the that box that we often find ourselves in. It is okay to get thrown off a couple of times, but keep your focus and you will get there.

So what started out as a simple passion for me (food, eating, health) led me on a journey, which has not only become my lifestyle but my chosen profession.

I taught myself the basics, read any health book I could get my hands on and then went to schools that complimented and fueled this passion. I started my journey at the The Institute of Holistic Nutrition in Toronto, where I became certified as a nutritional consultant. I wasn’t completely satisfied yet, I wanted to do more than just consultations and tell people what to eat. I needed to go one step further and teach people how to eat. This led me to the Natural Gourmet Culinary School in New York City. Throughout this experience, I realized that I wanted my knowledge of nutrition to apply to everything one could do in the kitchen. So now, teaching people to create simple, healthy, delicious meals is my passion. It is also the reason why I strive to show people how much fun it can be to take their own health into their kitchen and “make” themselves a happier and healthier person.

I dedicate everyday of my life now to empowering the people around me to take control of their “diet” and eat the best foods that nature has to offer. This means predominantly adopting a plant based diet that is stemmed from whole foods -nuts, seeds, grains, fruits, vegetables, legumes and healthy oils from avocado and coconuts.

When I first made the switch to a plant based diet, I noticed differences right away. The daily cramps and bloated feeling I had following every meal was enough to make me sick (literally). I attributed this to wheat, dairy and refined sugar – the foundation of the North American diet. Once these guys are out, it makes room for a whole new palette or colours, textures, shapes and flavours to enter into your kitchen and become the new basis of a healthy and balanced diet.

I tell people to start simple, go back to the basics and “play” from there. Of course most people are overwhelmed and don’t know where to start, so I teach people how to prepare simple and delicious recipes with simple ingredients in their home. Most people don’t realize that they attain optimal health right from their very own kitchen.

Unfortunately most people are afraid to take responsibility for their own health. This idea of fear needs to be eradicated, because I have to tell you, once you see the benefit of having your kitchen loaded full of the freshest and best quality organic ingredients, there is no turning back. To me there is nothing more inspiring and motivating then watching people learn how to sauté green veggies for the first time, or blending up a smoothie that tastes better than any milkshake they have ever had.

The best part is when health problems start to diminish once a whole food diet is incorporated into your life. Not only will you learn that you get your calcium from kale and almonds (not dairy), iron from green leafies, dried fruit and seaweed (not red meat), and protein from hemp – but problems such as osteoporosis, iron deficiency and diabetes will start to disappear. With these foods as the foundation you will start to feel great, lose weight and have more energy!

Once these positive changes start to happen in your life – you may also discover what your true passion in life is, if you haven’t already found it.

You need to just listen to yourself and trust your instincts. Follow that itch inside that is telling you which direction to go. Choosing a more wholesome diet will allow you to feel more wholesome and connected to what really matters in your life.

After following my instincts and teaching myself the roots to good health, I very quickly learned that educating people is my passion in life. I only wanted to be in my kitchen and share my “delicious knowledge” with as many people as possible.

Tell me what your passion is. Share with my Fully Nourished community – we all want to listen, support and be inspired!