April 30, 2013

Speak Out About Food and Health

"Cook", says Michael Pollan. It's the easiest way to tell Big Food you aren't interested in their junk. The amount of time we spend in our own kitchens has fallen by 40 percent since 1965, Pollan writes in his new book, Cooked: A Natural History of Transformation. 

Click this link to purchase the book.

Pollan examines how Americans spend time in front of TVs and computers, "outsourcing," as he puts it, the job of cooking to corporations and restaurants. The result? A serious obesity problem and an industrial agriculture system reliant upon unsustainable methods. What can we do to get healthy and take food back into our own hands? COOK!

You can also speak out about food and health.

Come to Montpelier's Health Care Rally tomorrow, May 1st, on the Statehouse lawn from 11am to 4 pm.
Health care is indeed a human right, and comes with healthy food.

May 1 Rally Raising voices to
Put People First!
Schedule of Events:

11:30am - Arrival for Put People First March, Statehouse lawn.
11:45am - March Kickoff
12:45pm - Return to Statehouse. Group Photo. Put People First Framing.

1:15pm - Action Fair on the Lawn, including:

Health Screening Clinic.
This project is a collaboration between the Healthcare is a Human Right Campaign, Vermont Federation of Nurses and Health Professionals and various independent health providers.

Healthy Environment Livable Planet Space.
This project is brought to you by the VWC, Rising Tide VT, and 350VT.

The People's Kitchen.
Making sure that everyone in our community has access to healthy food, all thanks to donations and volunteer time.

Youth for a better World.
This space is a collaboration between the Vermont Early Educators United, Vermont Parents United and members of the Vermont NEA.

Participatory Visual Art and Song Writing Projects.

April 26, 2013

What About Coconut Sugar?

Here is an excellent cookie recipe from Vana Hari, who investigates the health implications of ingredients.

It features coconut sugar, a mild and wonderful alternative sweetener. It is a perfect 1 to 1 substitute for any recipe that calls for cane or beet sugar. Unrefined and unbleached, coconut sugar maintains its beneficial vitamins and minerals. It is rich in amino acids, offering more potassium, magnesium and iron than processed sugar.

Get creative!
Substitute raisins for almonds and dried apricots, fruit-sweetened raspberry jam, or orange zest and walnuts.

  • ½ cup coconut oil, melted
  • ¼ cup coconut palm sugar
  • 2 tablespoons ground flaxseed 
  • 1 tablespoons vanilla extract
  • 1 and ¼ cup almond flour
  • 1 and ¼ cup rolled oats
  • pinch sea salt
  • 2 teaspoons cinnamon
  • 1 teaspoon cardamom
  • ½ cup raisins, soaked in ¼ cup boiling water for 5 mins.
  • soaking water from raisins
  1. Preheat oven to 350degrees.
  2. Place the coconut oil, sugar in a bowl and stir until well combined
  3. Add flaxseed, vanilla extract and stir for another minute until smooth.
  4. Add rest of ingredients and stir.
  5. Place dough mixture in fridge or freezer for 10 mins.
  6. Using an ice-cream scooper, scoop out dough and press each cookie on silpat or parchment paper lined baking pan
  7. Bake for 15 minutes or until golden brown
  8. Cool at least 7 mins and enjoy!

April 24, 2013

Ayurvedic Meal

Enjoy this soothing, healing dish. I like to prepare the rice and lentils separately and mix them in my bowl.

Brown Rice with Peas, Mint and Basil

Rinse 1 cup brown rice.

Pour into a cooking pot 3 cups water.

Bring to a boil; then reduce to simmer.

Add 1 teaspoon salt and 2 Tablespoons olive oil.

Simmer, covered, on low heat for 45 minutes.

Mince 2 large handfuls fresh basil and 1 small handful fresh mint.

When the rice is 5 minutes or less from completion, add:

minced herbs

½ cup peas (either shelled ones or whole sugar snap peas)

When rice is cooked, add roasted beets and a splash of lemon juice. Mix everything together, taste for salt, and serve!


Simple Dahl

Rinse 2 cups yellow split lentils. Drain and bring to a boil with 5 cups water.

Reduce heat to medium and cook, uncovered, for 30 minutes, stirring occasionally.

Skim off any white foam that develops and discard it.

In a skillet, heat 1 Tablespoon ghee or coconut oil with:

            1 teaspoon salt

            1 Tablespoon each: cumin, garam masala

            1 teaspoon each: turmeric and coriander

Add vegetables such as beets, carrots, sweet potatoes, collards, kale and spinach to the skillet. Add 1 cup water, cover, and simmer on low heat for 15 minutes. Mix into the lentils, stir, and enjoy!



            1 large unpeeled cucumber, halved, seeded, coarsely grated

            2 cups plain whole-milk yogurt

            ¼ cup (packed) chopped fresh mint OR cilantro

            1 teaspoon ground cumin

            Salt to taste

Whisk yogurt, mint or cilantro, and cumin in medium bowl to blend. Add cucumbers and toss to coat. Season raita to taste with salt. Cover and refrigerate at least 2 hours. It can be prepared 1 day ahead. Keep refrigerated.

Cilantro/Mint Coconut Lime Chutney

In a food processor, mix:

            ½ cup water

            ½ cup unsweetened, shredded coconut

            1 teaspoon salt

            Juice of one fresh lime

            Freshly chopped cilantro (½ bunch)

            Freshly chopped mint (½ bunch)

Blend at highest speed for 2 minutes.
Enjoy with rice and spicy dishes.

April 22, 2013

Spring Vegetables

Eat Your Vegetables!

Spring is here, and it's time to spice up your palate and refresh your whole being with delicious chicories, turnips and alium family vegetables.

Spring onions - also known as bunching onions, these mild aliums are delightful! They are often sold as they grow, with their bright green tops still on, they range from almost as slender as a scallion to about the size of a golf ball. Because they’re so sweet, they are fabulous when roasted with a bit of olive oil and balsamic vinegar or sauteed with garlic, olive oil, and rosemary.

You can also quickly pickle them. Trim the green tops to within an inch or two of the white section, and then split the onions vertically into two halves. Submerge them in a mixture of one part apple cider vinegar, one part water, a teaspoon or two of salt, and spices. Try either thyme and bay leaf or black pepper and mustard seeds. Let them sit overnight and add to a salad.

radicchioChicories - members of the daisy family, varieties of Cichorium intybus like radicchio, endive, frisée, and escarole are all delicious.

These greens are terrific, either braised in a salad of roasted beets and carrots, or raw with tahini lemon vinaigrette. Sometimes,chicory is blended with beet root, dandelion root and barley to make a coffee substitute drink. Look for it in the coffee section of your local store.

Chicories are an acquired taste. However, after you realize how important the bitter flavor is to digestion, you will notice other bitter foods in your life, like olives, chocolate, or coffee.

Salad turnips - mild and juicy, these members of the Brassica genus are a wonderful spring substitution for the heavier potatoes and squash of winter.

Their spicy greens are delicious, too! Slice the turnips and toss them with vinegar, salt and olive oil. Set aside. Then, sauté the greens quickly, mix with the turnips, and garnish with freshly chopped parsley and toasted sunflower seeds.

April 2, 2013

Juice and coconut bread

Spring is a wonderful time to cleanse the internal organs with delicious fruit and vegetable juices. If you do not have a juicer, just use a food processor and strain out the pulp before drinking the juice. You can keep juice in the refrigerator for up to 5 days. Here is my juicer, which works wonders:

Juice recipes and health benefits:
  • To strengthen digestion - 1 granny smith apple, 2 carrots, 1 beet
  • To support the liver - beet greens, 1 beet, 3 stalks celery, 2 inches fresh ginger root
  • To cleanse the blood - 1 beet, 2 carrots, 1 granny smith apple, 2 handfuls fresh parsley
Enjoy! Drink a small glass of juice three times daily, from just after you wake up to times of low energy between meals.

If you like, you can take the leftover pulp and bake it into bread or savory muffins!

2 cups pulp
1 cup coconut flour
1/4 cup vegetable oil
1/2 teaspoon salt

Bake at 350 degrees in an oiled pan for 35 minutes.
Spread with tahini, lemon and olive oil for a delicious spring breakfast!

Healthy Eating Program

Need to detox, uncover food allergies, feel nourished & satisfied?

I will tailor your Program to your dietary needs and health goals. Programs include shopping lists, prep/menu plans, recipes, mindfulness, & nutritional recommendations.

Click here to try a FREE sample of the Healthy Eating Program.

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