One Pot Kale and Quinoa Pilaf
Ingredients 2 cups salted water 1 cup quinoa 1 bunch lacinato kale, washed and chopped into 1″ lengths 1 meyer lemon, zested and juiced 2 scallions, minced 1 tablespoon toasted walnut oil 3 tablespoons toasted pine nuts salt and pepper Directions Bring the water to a boil in a covered pot. Add the quinoa, cover,…
Ideas for Homemade Dressing!
Directions for all dressing are pretty much the same: blend or whisk until smooth! Honey Mustard Vinaigrette Ingredients 1 tablespoon honey 1 tablespoon Dijon mustard or 1 tablespoon stone ground mustard 3 tablespoons balsamic vinegar, to taste 1 whole peppercorn, or freshly ground black pepper Ginger Ponzu Dressing Ingredients: 1/4 cup soy sauce 1/4 cup…
Home-made Hummus
Love hummus! It’s a great go-to for quick packed lunches– in a wrap/pita sandwich with turkey, lettuce, and tomatoes, or as a dip for fresh veggies like carrots, cucumber, or celery. Here’s how you can make it yourself! Ingredients 4 garlic cloves 2 cups canned chickpeas, drained, liquid reserved 1 1/2 teaspoons kosher salt 1/3…
Heirloom Tomato Salad
Ingredients 2 pounds tomatoes ( a mix of small heirlooms & cherry tomatoes), halved 1/4 cup extra virgin olive oil 1 tablespoon brown sugar or maple syrup couple pinches of fine grain sea salt 1/3 cup toasted almond slices 2 tablespoons capers, fried in a bit of oil 6 oz good mozzarella, torn into chunks…
Soba Noodles with Vegetables
Soba noodles are made from buckwheat flour and have less calories than white-flour pasta! Ingredients 4 ounces soba noodles, or whole-wheat spaghetti 1 large shallot, very thinly sliced 1 1/2 cups shredded carrot 1 red pepper, julienne 1/3 cup shredded fresh basil leaves 1/3 cup shredded fresh mint leaves 1 tablespoon chopped fresh cilantro leaves…
Hills #Workout Wednesdays
Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills. These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats…
Fuel #Workout Wednesdays
Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that…
How to Eat Salad
Step 1: Design a colorful salad packed with dark greens — like spinach, kale, and chicory, which tend to have the highest dose of phytochemicals — and add other nutrient-dense veggies like carrots, broccoli, tomatoes. Step 2: Once you’ve put together this nutrient-dense salad, trick is not to make it a high-fat one by adding fatty extras…
On shopping for produce: Dirty Dozen vs Clean 15
Eating organic can be a challenge in terms of cost and accessibility. Here is a helpful list of conventionally-grown produce with the highest (Dirty Dozen) and lowest (Clean 15) concentrations of pesticides! Dirty Dozen: Buy these organic! Apples Peaches Nectarines Spinach Kale Strawberries Celery Cherry tomatoes Cucumbers Grapes Hot peppers Bell peppers Potatoes Clean 15 …
Take a Mediterranean FOOD Vacation – reduce Diabetes
Take a Mediterranean FOOD Vacation – reduce Diabetes This recent study shows that a Mediterranean Style Diet (lots of Veggies, Fish, legumes, lentils, healthy fats) can reduce the risk of diabetes. If you want to learn more about a Mediterranean Diet email us and schedule a complimentary Diet Review. info@n4yl.com