Swiss Chard Patties

By:  Maria



If you haven't done so already, sign up for an authentic CSA (not a basic community produce basket, which will usually provide you with produce, yes, but most of the stuff you get is the same stuff you are purchasing at the grocery store and many of the items are not seasonal).  You will get weekly produce that is local, typically organic (ask for the option!) and completely seasonal.

At this moment, I am getting loads of swiss chard, which I love, but I also realize that not everyone in my family likes eating swiss chard sauteed only with garlic (boooring).  I make it my mission to come up with creative little ways to feed my family produce and making tasty creations like this one is fantastic!  Give it a try!

Serves 4
Ingredients

 1 1/4 pound Swiss chard, cut into 1/2-inch strips
1/3 cup slivered almonds, toasted
1/4 cup finely chopped onions
1 cup steamed and finely chopped cauliflower (food processor works great!)
1 egg
1/2 cup almond flour or coconut flour
1 teaspoon cayenne pepper
salt and pepper to taste
coconut oil

Bring a large pot of water to a boil. Add the chard and simmer for 4 minutes. Drain and cool enough to  handle. Squeeze out all excess moisture. Chop the leaves and stalks again and squeeze out any remaining water. Place the chard in a large bowl.
Add the almonds, onions, egg, almond or coconut flour, cayenne, and salt and pepper to the chard. Combine with your hands (or spoon) until well incorporated. Form the mixture into 8 patties (about 1 inch thick, 3 inch wide).  Pour some coconut oil into a large skillet and heat.  Fry the patties for about 3 minutes on each side, or until golden brown. Place on paper towels to absorb oil. Serve warm or at room temperature (see below for optional but totally delicious Basil Sauce that can be served with patties).
(I have baked these in the oven and, although they turned out ok, the flavor was simply not as appetizing.  Coconut oil is a healthy source of fat, which is needed in this recipe.  Once I cooked these in my skillet, they were gone fast!)

Optional, but totally delicious Basil Sauce:

2 cups basil leaves, packed
1 cup spinach leaves
1/4 cup coconut milk
3 tablespoons extra-virgin olive oil, divided
 1 teaspoon salt
1 garlic clove, crushed
1/2 teaspoon Dijon mustard
1/2 teaspoon freshly ground pepper

Place the basil leaves, spinach, coconut milk, 2 tablespoons of the olive oil, salt, garlic, mustard and 1/4 teaspoon of ground pepper in a blender. Blend until fully incorporated and bright green. Taste and add salt, if desired. Refrigerate until needed.

Marketing Food Scam

By:  Maria



We've all heard the advertisements:

Heart healthy margarine
Infection fighting yogurt
Anti-oxidant containing

The more Americans try to make healthier/smarter food choices, the more outrageous and clever claims the food marketing companies make on their packages.  Their goal?  Certainly not to make sure we are going to make the healthiest/smartest choice for our health - it's all driven by the mighty $.
These claims are strategically worded to lure us into thinking the food we are considering for purchase, will contribute to our health or even reduce the risk of disease.

Many times, these manufacturers single out one useful ingredient that is mixed in a sea of additives, preservatives and other unhealthy ingredients, and exaggerate or even make up claims.  Some even go as far as promoting a processed food as a medicinal product capable of curing disease and/or illness.

Example:


We've all heard of Acai and its antioxidants, but this advertisement is just plain ridiculous. 
Jell-O does not provide nutrition information on their website (hmmm...perhaps because there's not much nutrition to speak of), so taking a look at the ingredients at the grocery store was relatively simple.

Ingredient list: Water, Gelatin, Contains Less than 0.5% of AD/PIC and Citric Acid (for Tartness), Sodium Citrate (Controls Acidity), Aspartame and Acesulfame Potassium (Sweeteners), Salt, Red 40, Blue 1, Natural and Artificial Flavor, Vitamin E Acetate, Beta Carotene.

Now, help me out here....where are the berries in this list?  Not a shred of fruit here, but what you see advertised certainly makes you think you are consuming antioxidant rich Acai and Raspberry Goji!

Let's break down some of the ingredients to take a closer look at what we might possibly be consuming:

Gelatin (E441) – gelatin; derived from the collagen in the bones of animals and fish. It’s what makes plain water become Jell-o.
Adipic Acid – an artificial substance used in creating nylon.. In foods it is used to aid gelling and as a flavorant.  It can be a skin irritant.
Citric Acid (for Tartness) – a natural preservative that is used in beverages to add an acidic, sour taste. Although it is naturally found in citrus fruit (oranges, lemons), industry has found a cheaper way to manufacture it. This is through a fermentation process in which a mold called Aspergillus niger is used to ferment a carbohydrate such as molasses.
Sodium Citrate (Controls Acidity) – a food additive. Tastes a bit salty and a bit tart.
Aspartame and Acesulfame Potassium (Sweeteners) – these are zero calorie sweeteners but some studies suggest that prolonged usage, especially if begun as a child, increase the risk of cancer.
Red 40 – the most popular artificial food coloring. Food manufacturers in the EU have been asked to remove it from their products.
Blue 1 – an artificial color. Some studies showed that it may cause cancer.
Natural and Artificial Flavor – that’s what makes it taste like raspberry goji jello (most of us don't know what a real goji or acai tastes like naturally!)
Vitamin E Acetate – a form of vitamin E
Beta Carotene – a precursor, or inactive form of vitamin A

Nutrition Label:
10 calories, no fat, no carbs, 1 gram of protein. No vitamin A, despite the fact that beta carotne is listed as an ingredient. No vitamin C, no any vitamin or mineral as a matter of fact. If you're paying attention, you've probably already asked: so where are the antioxidants, then??
In the added vitamins, but the fact that these added vitamins are not in their natural state, they are more than likely rendered non-effective and not bio-available.

Do you think grabbing a piece of fruit might be a better source of vitamins and minerals?  You betcha!  But does this company sell fruit?  Nope!  So they are going to do their best to get you to purchase their product over a real food product by advertising pretty berries in pretty packages with pretty promises of good health.  By now, I hope you will start being a savvy consumer and reading food labels.  That way, you'll be better equipped to make informed, healthy/smart choices.

Potato Salad

By:  Maria



No, this is not your typical over-mayonized (is that a word??) potato salad that is at every picnic or bbq gathering and ends up sitting like a cement brick in your gut.  This clever creation is packed with the incredible sweetness of roasted sweet potatoes and enhanced by the lightly sauteed vegetable flavors brought out by the coconut aminos.  Bring this colorful salad to your next picnic or bbq and I guarantee there will be no leftovers but plenty of compliments!

Ingredients

3 3/4 pounds red-skinned sweet potatoes (yams), peeled, cut into 3/4- inch cubes
4 tblsp coconut oil, divided
sea salt and pepper to taste
2/3 cup thinly sliced shallots (about 3 large)
1 red bell pepper, very thinly sliced
1 jalapeno pepper, seeded, thinly sliced (optional)
1 1/2 tbs. coconut aminos
4 large green onions, chopped
2/3 cup chopped fresh cilantro

Preheat oven to 400 degrees.  Toss potatoes with 2 tblsp oil in a large bowl; divide between 2 sheets. Sprinkle with salt and pepper. Roast 10 minutes. Reverse sheets and roast until potatoes are tender and browned, stirring occasionally, about 15 minutes longer. Transfer potatoes to a large bowl.

Heat 2 tablespoons oil in a large skillet over medium high heat. Add shallots and saute 3 minutes. Add bell pepper and jalapeno; saute until they begin to soften, about 3 minutes. Add coconut aminos; simmer 1 minute. Mix in green onions and stir 15 seconds. Scrape mixture over potatoes and lightly toss. Mix in cilantro. Season to taste with salt and pepper.
Serve this salad warm or at room temperature.

Real Food Testimonial

By:  Maria



It's not easy to drastically change how you eat for 3-4 weeks.  You want to change your bad habits, you know the benefits that will come when you do, but that change is difficult.  The road is riddled with obstacles - cravings, emotional & physical withdrawals that are difficult to deal with - and you wonder if it's truly worth it.
If you've been checking this blog for any amount of time, you know that we truly are what we eat.  Our health will either benefit or not benefit from the food we consume, every bite we take; is either contributing to our health or damaging our health.  It's that simple.
If you are one that still wonders if it will be worth it, read on...maybe this testimonial (along with others on this blog) will convince you that YOU (and your health) ARE WORTH IT!


I'm a 33 year old mom of 2 who has remained active and (I thought) ate in a healthy manner for most of my life. Despite that, for the last several years I've dealt with some fairly painful stomach/digestion issues.  The term "celiac" kept coming up, although I tested negatively for it more than once. I did a lot of reading on my symptoms and did my best to "clean up" my eating on my own.

After being a vegetarian for seven years, it was difficult me to give up my staples of grains, but I thought I was doing well to eat whole grains and gluten free products.

In October of 2010, I joined a gym and heard people talking about a different way of eating. As a teacher, reader, and lover of learning, I began doing some research and couldn't believe how simple it was and how much sense it made: eat real food. Rinse. Repeat. I spent the next couple of months locating resources, trying different foods, and making myself aware of the health benefits of the lifestyle. Furthermore, I began to learn a lot about my relationship with food...mindless eating, not really enjoying it, etc. As I began putting theory to practice (about 80% of the time) I started noticing benefits: improved workouts, a leaner build, better sleep, and a calmer nature. I also began noticing how harshly my body reacted when I indulged in processed fare, particularly grains. Within hours I was bloated, irritable, and miserable. I was shocked when I realized that this condition was how I was previously spending the majority of my time.

I decided that I would go for the 30 day strict plan for the month of January after reading the blog and learning about the need to let my body heal/reset itself from gut damage. My results:

• Although I haven't weighed myself, I know my original start weight was between 125-130 lbs. I've lost 9 inches since November (sorry I can't be more specific in regards to January only numbers), with the majority being gone from my midsection.
• Sleep!!! I have never been a restful sleeper until now! I'm in the process of a nasty divorce, and despite the strain in my life, I find it easy to go to sleep and stay asleep at night. This in turn has lead to improved moods during the waking hours.
• More with the moods - Although I have been "cured" of an eating disorder for years, the obsessive thoughts about food remained. Those are now gone. I no longer take an anti-depressant and feel better than I have in years.
• My skin looks better than it ever has, and although my hair has always been thick, I'm noticing tons of new growth...don't know if this is related to the diet or not.
• My kids are slowly coming aboard. Although I still serve them dairy, I have been eliminating the processed foods/snacks from their diets and replacing them with real foods. At 9 and 4 they are more willing to try new foods, and my daughter has actually started to ask for healthy items for her lunch.
• My workouts are stronger than ever. My deadlift exercise has increased by 50 lbs and I'm rarely sore following a workout. I've also begun endurance training for a half marathon and have energy to spare.

The hardest moments were those in which I didn't plan ahead. As long as I had plenty of protein cooked up, I was good to go. It was making those spur of the moment decisions when I was unprepared and starving that really tested me! For the most part, I cooked meat and veggies and added my favorite seasonings...it couldn't be more simple. 

My biggest tips:

• Plan ahead. When you go to the grocery store, load it up with the amount of meat and veggies you think you will need for the week, and then add more. Cook as much as possible on Sunday (crock pot of meat, prep your veggies) and put everything in storage containers for the week.
• Eat enough! In the beginning I was hungry. I doubled my protein and increased my fat and that was taken care of. As a child of the 90's, getting past the whole "fat is bad" mentality was tough. I basically have avocado with every meal now. My hunger stays at bay and I feel fantastic.

Courtesy of John Durant

Hot "Cereal"

By:  Maria



Most everyone enjoys a bowl of cereal whether for breakfast, lunch, dinner or even a snack!  Store-bought cereal, however, is loaded with ingredients that wreak havoc with your digestion and does little to improve or maintain your health. 
That doesn't mean you have to give up cereal entirely!  With a few basic ingredients that everyone should have in their pantry, you can enjoy a bowl of cereal AND feel reassured knowing the ingredients you are consuming are actually contributing to your good health!

Ingredients

1/2 cup unsweetened almond milk (coconut milk works great as well)
1/2 cup ground flax seeds
1/4 cup unsweetened coconut flakes
1/4 cup raw sunflower seeds
ground cinnamon (about 1/4-1/2 tsp)
pinch of salt
couple drops vanilla
1 tbs. unsweetened sunflower seed butter
handful chopped berries
splash of almond milk or coconut milk, for topping

Combine all ingredients through sunflower seed butter in microwave-safe bowl. Heat for 2 minutes and stir. Top with berries and a splash of milk.

Grilled Vegetables

By:  Maria



There's nothing easier than grilling! If you haven't already done so, dust off the grill and start the season by grilling up some vegetables. It's easy and the clean-up is effortless. The best part, is you can dump whichever type of vegetable you want (and more than one variety is highly encouraged!). Be smart - make plenty so you have leftovers for the week! Easy!


Ingredients

Vegetables of choice, cut into large chunks (I use whatever is in season - favorites are: brussels sprouts, cauliflower, broccoli, any variety of squash, garlic, onions, tomatoes)
Extra virgin olive oil

Heat grill.
Cover large roasting pans with foil.  In a large bowl, or on the roasting pans, dump vegetables on trays, drizzle with olive oil and sprinkle with whatever seasonings you like (I use sea salt or a hardwood smoked salt, freshly ground pepper, smoked paprika) - mix thoroughly.
Grill for 20 minutes.
Done!

Cobb Salad

By:  Maria



With the warmer temps, it's easy to find the motivation to get outdoors and get active.  My motivation to spend time over a hot stove, however, decreases.  No problem!  I still get plenty of good nutrition by loading up my plate with essentials.  I love having different salads on the menu each week during the summer and enjoy loading them up with tasty ingredients (salads should never be boring and they should always leave you perfectly satisfied!).
Tip:  if you get and prep enough of the ingredients to make a couple more salads for the week and store in fridge, you will have extra meals with little effort!

Ingredients

Dressing:

3 tablespoons olive oil

2 tablespoons red wine vinegar (or balsamic works as well)

1 tablespoon lemon juice

1 teaspoon Dijon mustard

1 teaspoon coconut aminos (optional)

1 small garlic clove, minced

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

Mix all ingredients together and, in a large bowl, add to 6 cups roughly chopped romaine lettuce.  Toss.

For the Salad:

Grilled chicken, diced (if convenience is important, grab a rotisserie chicken - easy!)

blue cheese (optional if you are ok with dairy)
cooked bacon, diced (preferably locally sourced - if not, you can try jamon serrano from Caputo's Market & Deli - mmmm)
avocado, diced
tomatoes, diced
hard boiled egg, crumbled

On a large plate, dump a generous amount of the romaine lettuce mixture and layer the rest of the salad ingredients in no particular order.

Enjoy!