February 6, 2012 in Healthy Eating, Recipes, Wellness by empoweringwellness

Nature’s Nutritional Wonder – Cruciferous Vegetables

Cruciferous vegetables are powerful foods that can help prevent many forms of cancer, reduce existing cancer tumors, and aid in the prevention of heart disease. Broccoli, cabbage, cauliflower, arugula, kale, and Brussels sprouts all contain isothiocyanates–a group of chemicals that break down carcinogens in the body, helping to metabolize toxins. Studies show that people who eat two to three servings of cruciferous vegetables each week lower their risk of breast cancer, colon cancer, and lung cancer. A National Cancer Institute study found that eating three helpings of crucifers a week dropped prostate cancer risk by 50 percent. The powerful chemicals in these veggies also reduce homocysteine levels, a known precursor to heart disease.

Cruciferous vegetables are low in calories and high in fiber and the chromium found in these foods helps regulate blood sugar and insulin function, key factors in keeping diabetes at bay. Even with all the benefits that crucifers provide, many people refuse to eat them because of their strong taste. But a little creativity can go a long way in making these wonderful foods palatable: try cream of broccoli soup, cauliflower au gratin, stuffed cabbage, or the recipe below–the possibilities are endless.

Brussels Sprouts For the Meat-and-Potatoes Eater

• 1 pound fresh Brussels sprouts, washed, stems trimmed, and outer leaves removed
• 1 tablespoon extra virgin olive oil
• 2 tablespoons unsalted butter
• 3 tablespoons cider vinegar
• 1/4 cup grated Parmesan cheese
• Salt and pepper, to taste

Thinly slice Brussels sprouts, either in a food processor fitted with a slicing blade, or by hand. Heat a heavy, nonstick skillet. Add olive oil and butter, swirling the pan so that the butter melts. Sautee sliced Brussels sprouts for 5 minutes. Add cider vinegar and grated Parmesan, stirring briefly to incorporate. Add salt and freshly ground black pepper to taste. Serves four–who will all be healthier for it!

November 14, 2011 in Healthy Eating, Recipes by empoweringwellness

Thai Green Curry Paste and Vegetable Curry

I love curry. I love the fragrant aroma of curry simmering on my stove top. So much so, that I spent a portion of my weekend making my own green curry paste.

Now you can purchase green, red and yellow curry paste at any quality Asian market (and even from many grocery chains). But, it’s so easy to make your own and you’ll have the satisfaction of making it yourself and knowing exactly what goes into it!

I use a green curry paste recipe that I found online, and I’ve modified it for you here. Total prep time is about 20 minutes. Total time for the vegetable curry is about 40 minutes.

Green Chili Paste Ingredients:

This recipe yields about 1 cup of curry paste. I use the entire cup in the vegetable curry recipe below.

• 1 stalk lemongrass, minced
• 3 green chilies, sliced (Thai chili, or use Serrano or Jalapeno)
• 3 shallots, peeled and sliced
• 5 cloves garlic
• 1 2-inch piece of galangal (Thai ginger), or regular ginger, peeled and thinly sliced
• 1/2 cup chopped fresh cilantro leaves & stems
• 1/2 cup fresh basil
• 1/2 tsp. ground cumin
• 1/2 tsp. ground white pepper (available in most supermarket spice aisles)
• 1/2 tsp. ground coriander
• 3 Tbsp. fish sauce or you can substitute 1 Tbsp. soy sauce
• 1 tsp. shrimp paste (available at Asian stores); Vegetarians: substitute 1/2 tsp. salt
• 2 Tbsp. lime juice
• 1 tsp. brown sugar
• 2 Tbsp. coconut milk (just enough to blend ingredients together)

Green Chili Paste Preparation:

1. Place all ingredients in a food processor, chopper, or blender.
2. Process well to form a green curry paste.
3. Taste for salt and spice. If it is too salty, add some fresh lime. To make it spicier, add more chili. This will stay fresh in the refrigerator for about a week. I also freeze this and take it out whenever I need it.

This recipe yields about 1 cup of curry paste, which is enough for 1 batch of your favorite curry.

Thai Green Curry with Vegetables

You can easily add chicken or beef to this. But, this is my “meatless Monday” recipe for today.

1. In a large Dutch oven, heat 1-2 Tbsp. oil
2. Add 1 cup green chili paste and stir fry for about 1 minute until the spices begin to bloom and become fragrant.
3. Add chickpeas and sweet potatoes and stir for 2 minutes
4. Add the stock (or water) and coconut milk and bring to a boil
5. Reduce heat so that the curry simmers and then add the remaining vegetables.
6. Simmer for 10-15 minutes until vegetables are fork tender
7. Remove from heat and taste for spice. You can add more salt if you feel it is not salty enough. If it is too salty, add lime juice. If it is too spicy, you can add more coconut mi
8. Place into serving bowl and sprinkle fresh basil on top
9. Serve with Jasmine rice and sliced red chili on the side

Serves 4 (with leftovers!)

October 17, 2011 in Recipes by empoweringwellness

Meatless Monday – Pasta Milanese

This is the time of year when I harvest the last of the vegetables from the garden. I love to can or freeze as much as possible, so that I can enjoy the freshness of my garden in the winter months. Green beans freeze up very well. I parboil them for 1-2 minutes in salted water, drain and then place them in freezer bags.

This is also a time when I like to make sauces from the last of the tomatoes. Over this past weekend, I prepared and froze 2 gallons each of Bolognese and Milanese sauce. Since it is Monday, I thought I should share my Milanese sauce recipe. Technically, it is not meatless because I use a tin of anchovies packed in olive oil in the recipe. You can omit this if you wish. The anchovy adds tremendous depth of flavor, but not everyone likes anchovies (I love them!). Anyway, serve this over your favorite pasta. It goes really well with Ziti, Rigatoni or Penne. I hope you enjoy!

Ingredients:

• 2 medium fennel bulbs, cored and chopped to a fine dice. I also coarsely chop the stalks and some of the frond as well and add it to the sauce. This creates a nice chunky texture that I like
• 1 medium onion, diced fine
• 2 medium carrots, peeled and diced fine
• 2 celery stalks, peeled and diced fine
• 1 4-oz tin of flat anchovies packed in oil, minced fine
• 4 garlic cloves, minced fine
• ½-teaspoon dried crushed red pepper
• 1 tablespoon dried oregano
• ½ cup finely chopped fresh basil
• ¼ cup finely chopped fresh parsley
• 1 teaspoon fennel seeds (finely crushed)
• ½ cup dry red wine
• 4-1/2 cups canned, crushed tomatoes with added puree (2 28-oz cans or use fresh if you have them!)
• Freshly ground black pepper and maybe a little salt (if you don’t use the anchovies) to taste

Preparation:

• Heat oil in large, deep sauce pan. Add onions, diced fennel (not the coarsely chopped stalks and fronds), carrots, celery and garlic to the pan and saute over medium heat for 3-5 minutes.
• When onions turn clear, add anchovy fillets (if using)
• Add oregano, red pepper flakes and fennel seed. Saute for about 30 seconds until spices “bloom”
• Add remaining fennel stalks and stir well
• Add crushed tomatoes and red wine
• Add freshly cracked pepper and salt (if not using anchovies)
• Bring to boil, reduce heat and simmer for about 1-1/2 hours
• Just before serving, add fresh basil and parsley

Serve over pasta.

Enjoy!

October 10, 2011 in Recipes by empoweringwellness

Meatless Monday Recipe – Vegetable Curry

It started back in 2003, and now “Meatless Monday” is a grassroots public health movement. According to the Meatless Monday website, “The initiative’s inclusive nature has attracted schools, restaurants, worksites, publications and community programs from around the world: Meatless Monday recently hit 50% awareness in the United States and has sparked a global movement in 21 countries.”

I personally am not a vegetarian, and I love a good burger. Steak Frittes is my “death row dinner!” But, I also love vegetables in all forms, and love vegetarian cuisine. So for me, the notion of going meatless on a Monday (or on any other day for that matter!), is a good idea!

Indian cuisine ranks near the top of my favorite list, so I thought that I would share my recipe for a simple vegetable curry. It requires about 10 minutes of preparation time, and another 25 minutes of cooking time. So, in a little more than 30 minutes, you can have a delicious and nutritious meal.

Ingredients

1 small cauliflower
2 medium carrots
1/2-lb green beans
1 large onion
2 tablespoons vegetable or olive oil
1/4 teaspoon red chili flakes
1 tablespoon ground cumin
1 cinnamon stick
1 teaspoon ground coriander
1 teaspoon ground turmeric
4 oz. tomato paste
1 cup vegetable stock (or water)
1 teaspoon salt
2 teaspoons black pepper

Directions

1) Bring 2 cups of salted water to a boil in large saucepan
2) While waiting for water to boil, break up cauliflower into florets
3) Peel carrots, and chop into 1/2-inch slices
4) Trim green beans and cut into 1-inch pieces
5) Parboil all the vegetables for about 3-4 minutes. Remove from heat and drain
6) Peel and slice onion into thin rounds
7) Heat the cooking oil in a large saucepan
8 Saute onion for about 5-7 minutes until it becomes soft.
9) Add the chili flake, cumin, coriander, cinnamon and turmeric, and cook for about 1-2 minutes
10) Add the tomato paste and mix well, cooking for another minute
11) Add parboiled vegetables and the vegetable stock, stir until well incorporated
12) Add the salt and pepper, cover and simmer for 10-15 minutes

Remove cinnamon stick and serve over brown rice with Naan. I also like to serve this with sourdough bread!

Enjoy!

September 26, 2011 in Healthy Eating, Recipes, Wellness by empoweringwellness

Simple, Healthy Eating – Fish “Tagine” Recipe

Ok, technically this dish is not a “Tagine” because I don’t prepare it in a Tagine. I prepare it in a standard 6-quart dutch over. A Tagine is a cooking vessel (and serving vessel) that is common in the cooking of northern Africa (think Morocco). Nevertheless, the spices I use are reminiscent of Moroccan cuisine. Most importantly, this is a very simple meal that can be prepared in about 30 minutes. When they are in season at the height of summer, I love to use fresh tomatoes. In this version, I use canned, diced tomatoes. If you are using fresh tomatoes, coarsely chop 3-4 medium tomatoes instead of using the 14.5 oz. can that the recipe below calls for. The chilies and sweet peppers come from my garden in the summer.

I hope that you enjoy!

Ingredients:

• 4 tablespoons olive oil
• 1 large red onion, coarsely chopped
• 1 teaspoon ground cumin
• 1 cinnamon stick
• 1 pinch of saffron (about 10 threads)
• 2 celery sticks coarsely chopped
• 1 large carrot, peeled and coarsely chopped
• 1 small red sweet pepper, stemmed, seeded and coarsely chopped
• 1 small jalapeno or Serrano pepper, stemmed, seeded and finely chopped (add more if you want a spicier dish!)
• 4 large Yukon Gold potatoes, peeled and quartered
• 1 14.5 oz can diced tomatoes with their liquid / juice (see head note above about using fresh tomatoes)
• 1-1/2 lbs. filet of firm white fish – you can use snapper, haddock, cod, sea bass, tilapia or any firm fish you like – cut into 2-inch pieces
• 1-1/2 cups water
• 1 large handful of fresh basil or parsley (or both!), finely chopped
• 1 tablespoon of freshly grated lemon zest
• 1 tablespoon fresh squeezed lemon juice
• Fresh ground, black pepper (to taste)

Directions:

1. Heat the oil in a dutch oven over medium heat.
2. Add the onion, sweet pepper, chilies, saffron, cinnamon stick and cumin and cook until the onion is slightly caramelized and slightly soft.
3. Add the potatoes, celery, carrots,  and tomatoes. Stir to mix and coat vegetables in the cumin and saffron.
4. Add the 1-1/2 cups of water, bring to a boil and reduce heat. Cover and simmer for about 10 minutes
5. Season fish with salt and pepper.
6. When potatoes are soft but still firm, add the fish to the stew
7. Season with black pepper (to taste)
8. Simmer for another 6-8 minutes until fish is cooked through but not falling apart
9. Add the fresh herbs, lemon zest and juice just before serving

I like to serve this with a flat bread such as naan or pita.

Enjoy!!

March 10, 2011 in Essential Oils, Recipes, Wellness by empoweringwellness

Self-Care for PMS Symptoms – Essential Oils and Herbs

Pre-menstrual syndrome (PMS) refers to a collection of symptoms that may include painful cramping, tender breasts, food cravings, fatigue and irritability, mood swings including depression and more. According to information on the Mayo Clinic website, an estimated 3 of 4 women suffer from some form of PMS symptom. Symptoms tend to peak when a woman reaches her late 20′s or early 30′s.

There are a number of self-care options using herbal or nutritional supplements. Research also indicates that saffron can boost your mood, by having antidepressant effects and thus helping to alleviate some PMS symptoms. Researchers believe that saffron may actually boost your level of seratonin, a “feel-good” neurotransmitter which helps to elevate your mood. The website Eating Well has a series of healthy recipes using saffron that in addition to being tasty, may have the added benefit of helping to alleviate symptoms related to PMS.

I also recommend various essential oil blends to my clients. Each of these blends may provide some relief of symptoms related to PMS. I presented these blends during my recent workshop, Essential Oils for Women’s Health.

Hormonal Balance

• 2 drops Clary Sage
• 1 drop Geranium
• 1 drop Ylang Ylang

This is a good blend for menopause discomfort, hot flashes, PMS and general female hormone balance. Clary sage releases dopamine in the brain, and some people experience a joyous almost euphoric response. It balances estrogen and helps balance the central nervous system. Geranium gently stimulates the adrenals, which play an integral part during menopause and hormone fluctuations. Combine the essential oils with 1 ounce of base or carrier oil (fractionated coconut oil). Rub over the abdomen and lower back. Use this blend in subsequent months before the start of your period.

Breast Health

• 2 drops Geranium Essential Oil
• 2 drops Frankincense Essential Oil

This is a very simple blend that may be used daily. Combine essential oils with 1 teaspoon of carrier oil (I prefer to use fractionated coconut oil) and massage into breasts.

Menstrual Cramps

• 3 drops Roman Chamomile Essential Oil
• 3 drops Clary Sage Essential Oil
• 2 drops Geranium Essential Oil
• 1 drop Lavender Essential Oil

Combine the essential oils with 1 ounce of base or carrier oil (fractionated coconut oil). Rub over the abdomen and lower back. Use this blend in subsequent months before the start of your period.

My clients who have used these oil blends report relief and improvement of their symptoms with regular use. As always, please consult with your physician if you suffer from these symptoms. But, it is always good to know that there may be self-care options available for PMS.

December 22, 2010 in Recipes, Wellness by empoweringwellness

Winter Vegetable Moroccan Stew

She’s an artist, a writer, a visionary, and best of all . . . she is my friend. Her name is Marlene Druhan-Donato, and I invite you to visit her website to view her breathtaking art. Marlene is also a wonderful cook and there is nothing more that I enjoy than sharing recipes with Marlene. Today, she gives us a wonderful recipe for a beautiful vegetable stew inspired by the flavors of Morocco.

It looks as if we’re going to receive a huge snowstorm this weekend, so you can be sure that I will have a huge pot of these steeping on my stove!

This recipe serves 6.

Ingredients

• 2 medium size eggplants, chopped into large bite-size chunks
• 2 large yams or 3 small-medium sweet potatoes, chopped
• 1 medium-large Yukon Gold potato, chopped
• 4 large carrots, chopped or sliced
• 1 large parsnip, sliced or chopped
• 1 package of brown mushrooms, quartered
• 1 large white or yellow onion, chopped
• 1 handful of dried Turkish sulphur-free apricots, chopped
• 4 large dried figs, chopped
• 4 large dried dates, pitted and chopped
• 1 half of navel orange, intact
• 1 tablespoon onion powder
• 1 tablespoon salt (optional or to taste)
• 1 cinnamon stick
• 2 star anise
• ½ teaspoon of the following herbs & spices:
• ground cloves, ground cinnamon, ground cardamom, crushed peppercorns, powdered ginger, dried thyme leaves, crushed coriander seeds, sweet paprika, chili powder, ground nutmeg, oregano, cayenne pepper (1/4 teaspoon for less ‘heat’)
• ¼ teaspoon of the following herbs & spices:
• whole or ground fennel seeds, celery seed, crushed dried rosemary
• 1 tablespoon of dark brown sugar
• Olive Oil

Enjoy!

May 7, 2010 in Recipes, Wellness by empoweringwellness

Sharing a Meal – The Gift My Mother Gave Me

I first published this on Mother’s Day 2009. I hope you enjoy reading it again.

My love of food and cooking comes from my mother. When I was a little boy, I would remember coming home from school to warm and magical smells from the kitchen that would fill the entire house. To this day, I can bring myself back to the moment when I would open our front door, and the smell of cakes, pies, soups, stews would greet me and tell me ‘you are home.’

My mother was a wonderful cook and she taught me how to cook. She taught me to make a white sauce when I was six years old. Like an apprentice in a French restaurant, she got me started cooking by teaching me how to make sauces and gravies. We then moved onto more complicated dishes, and eventually I could pull together an entire meal, a warm cucumber salad, roast chicken with potatoes and gravy, and an apple crumble for dessert.

But this isn’t just a story about learning to cook. It’s about learning to share, and the importance of sitting down together, as a family, and sharing a meal lovingly prepared. Sharing a meal is an act of nurturing. It is an act of caring and it harkens back to prehistoric days when clans would gather round the fire and share the spoils of the daily hunt. The act of sharing a meal brings us together as people and as family.

Studies seem to support this notion too. In an article in today’s Washington Post’s food section titled If Big Mama Could See Me Now, Michelle Singletary writes, “compared with teens who frequently eat dinner with their families, those who rarely sit down to family meals are 3-1/2 times as likely to have abused prescription drugs or an illegal drug other than marijuana, according to the National Center on Addiction and Substance Abuse at Columbia University.” As you can see, the simple act of sharing a meal as a family unit, has a profound impact on our children.

A few years ago, my mother, then in her late 80′s came to visit my wife and me in Northern Virginia. We were able to cook together for the first time in many years. And she was determined to show me how she made Beef Rouladen, a hearty dish that I loved so much as a child. I acted as her sous chef that Sunday afternoon; chopping, slicing and assisting her, amazed that she could prepare this meal from memory after all these years. I chopped parsely to sprinkle on as a garnish, and she gently chided me that I had not chopped it finely enough. “The flavor of the parsely blossoms in your mouth when it is finely chopped,” she said. And she was right. Always the teacher.

My mother doesn’t cook much these days. She is 92, and lives with my brother and his family in a small apartment that my brother built as an addition to his house. But, she still enjoys sharing meals with my brother, his wife and her grandchildren. And at the end of the day, she and my brother share a glass of wine together before saying good night.

When my wife and I visit my brother, we all get together to prepare big meals that we all share. Everyone, from my little niece Katie, my nephews Daniel and David, my brother, his wife, my wife, and I all have a hand in preparing the meal — whatever it may be. My mother hovers around, acting as the approving executive chef in our family kitchen. And then we all sit down at the table, share the stories of our day together, and talk about our dreams of the future. The warmth and love from the food does more than nurture our stomach — it fuels our souls.

I shall call my mother this Sunday, and wish her a happy Mother’s day. And I will tell her how much I love her, and how much she has given me in my life. I think it’s time for another visit. Perhaps she can give me another cooking lession, and along with it, a lesson in love and life, for those are things that you are never too old to learn.

Happy Mother’s Day to all moms who care, love, nurture and give.

Blessings.

February 22, 2010 in Recipes by empoweringwellness

Meatless Monday – Quinoa with Curried-Apple Compote

Here’s a very easy breakfast recipe that will start your day off right.

Rolling over and hitting the snooze button for another 20 minutes often sounds like a great idea. But if that means that you skip breakfast then it is one of the worst mistakes you can make. Breakfast really IS the most important meal of the day. This is because it provides essential fuel for your body to function and your brain to focus. It also jump starts your metabolism which has slowed down while your body was asleep.

In my recipe below each serving has about 300 calories, 60g carbohydrates, and 7g fiber. And before you roll your eyes and say I don’t have time to cook breakfast in the morning, this recipe can be prepared in advance, packaged in individual containers, and easily heated in the microwave for 2 minutes in the morning. Enjoy!

Quinoa with Curried Apple Compote

Serves 4

1 cup quinoa, thoroughly rinsed
1/2 tablespoon olive or canola oil
1.5 cups onion, chopped
1 tablespoon curry
2 cups apple, peeled, cored and chopped
1/2 cup apple cider
1/3 cup golden raisins

Rinse quinoa thoroughly in a sieve and allow it to drain. Place quinoa in a medium saucepot and add 2 cups of water. Bring to a boil and allow it to boil for five minutes uncovered. Remove from heat, cover, and let stand for 15 minutes until cooked. Fluff with a fork.

Heat oil in a large nonstick pan over medium heat. Add onion and cook until tender and starting to brown, stirring often. Add curry powder and stir for one minute. Then, add the apples, cider, and raisins, stir to combine and cook until the liquid has evaporated. Season to taste, with salt and pepper.

February 15, 2010 in Recipes by empoweringwellness

Meatless Monday – Leek & Chickpea Soup

I found some beautiful leeks in the market yesterday and decided to use them in this easy-to-make soup. It’s easy to make and it’s delicious!

Leek and Chickpea Soup

Ingredients

1-1/2 tablespoons olive oil
1 teaspoon turmeric
3 leeks, cleaned and finely diced
Zest of 1 lemon cut into thick strips
1 carrot, peeled and sliced into 1/4-inch rounds
2 tablespoons finely chopped flat-lead parsley
4 cups vegetable stock or water
1 14.5 oz can of chickpeas, drained and rinsed
Additional olive oil as garnish

Directions

1) Heat the oil for a minute in large saucepan over medium heat.
2) Add the turmeric, and stir for about 30 seconds. Be careful not to let it burn
3) Add the leeks and cook until they are soft and transparent
4) Add the lemon zest, carrot and cook for 1-2 minutes
5) Add the stock and chickpeas
6) Bring to boil, reduce heat and simmer for 15 minutes
7) Ladle soup into serving bowls
Garish with parsley and drizzle with some extra virgin olive oil

Serve with a crusty Italian or French bread, a tossed green salad, and a chilled crisp white or green wine. I’m particularly fond of Casal Garcia Vinho Verde with this dish.

Bon Appetit!