let it snow
If you're snowed in over the next few days, check out these fabulous online magazines. Pure Green Living and Standard focus on environmentally sustainable and sophisticated design while Lonny is a little of everything, but often features "green" designers and designs..some really beautiful stuff. What else are you supposed to do when you're trapped at home in this weather??
Addicted? Me too!
teach a person to fish
green lentil burger
I was inspired to create this curried lentil burger after a visit to Blanc Burger in Kansas City, MO. I called to get the recipe, but they wouldn't divulge. After a little research, I found a recipe by bridezillabakes and adapted it a bit. I think the burgers came out very well (my guys really liked them too) and I would bet that they're significantly lower in calories than the restaurant burger. Lentils are a great source of protein, fiber, folic acid, vitamins and minerals. They're great for your heart and help to stabilize blood sugar levels due to their high fiber content . Plus, they're very inexpensive. Look for them in the bin section of your grocery store.
* 1Tbsp cumin
* 1/2 tsp coriander
* 2 tsp curry powder
* 1 Tbsp grass-fed butter
* 1/4 teaspoon cayenne (you could leave this off if cooking for babies and add a little hot sauce on your own burger)
* 1/2 medium onion diced
* 1/4 cup shredded or diced carrots
* 1-2 cloves garlic
* 1.5 cups cooked green lentils (can easily be made in a rice cooker by adding twice the amount of water as lentils)
* pinch of salt
* 1 Tbsp lemon juice
* 1 egg
* 1/4 cup almond flour, coconut flour or ground oats
* 3-4 Tbsp greek yogurt
* 1 Avocado
* hot sauce to taste
* Raw onion or scallions for topping
Sautee onions, garlic, carrots, lemon juice and spices in 1 Tbsp oil until fragrant. Combine with lentils and puree into a thick consistency with some lentils still whole. Add the egg and breadcrumbs and mix. Make 4 patties and refrigerate for a few hours or ideally overnight (the flavors really come alive more).
Prepare by heating a little grass-fed butter and cooking the patties for about 5-7 minutes per side. Stir the yogurt and avocado together with a dash (or more) of hot sauce and cumin to top the patties along with the raw onion. Serve over spinach , bread (regular or gluten-free) or tortillas.
Enjoy...
Nutritional Information per burger + yogurt avocado sauce
Recipe makes 4 burgers
350 calories
15 g fat
42 g carbohydrates
16 g protein
15 g fiber
A good source of Vitamins A, C and E as well as B vitamins, Iron, Magnesium and Zinc
* 1Tbsp cumin
* 1/2 tsp coriander
* 2 tsp curry powder
* 1 Tbsp grass-fed butter
* 1/4 teaspoon cayenne (you could leave this off if cooking for babies and add a little hot sauce on your own burger)
* 1/2 medium onion diced
* 1/4 cup shredded or diced carrots
* 1-2 cloves garlic
* 1.5 cups cooked green lentils (can easily be made in a rice cooker by adding twice the amount of water as lentils)
* pinch of salt
* 1 Tbsp lemon juice
* 1 egg
* 1/4 cup almond flour, coconut flour or ground oats
* 3-4 Tbsp greek yogurt
* 1 Avocado
* hot sauce to taste
* Raw onion or scallions for topping
Sautee onions, garlic, carrots, lemon juice and spices in 1 Tbsp oil until fragrant. Combine with lentils and puree into a thick consistency with some lentils still whole. Add the egg and breadcrumbs and mix. Make 4 patties and refrigerate for a few hours or ideally overnight (the flavors really come alive more).
Prepare by heating a little grass-fed butter and cooking the patties for about 5-7 minutes per side. Stir the yogurt and avocado together with a dash (or more) of hot sauce and cumin to top the patties along with the raw onion. Serve over spinach , bread (regular or gluten-free) or tortillas.
Enjoy...
Nutritional Information per burger + yogurt avocado sauce
Recipe makes 4 burgers
350 calories
15 g fat
42 g carbohydrates
16 g protein
15 g fiber
A good source of Vitamins A, C and E as well as B vitamins, Iron, Magnesium and Zinc
my experience with the Dr. Junger Clean cleanse
Many of us have tried detox cleanses in the past or are curious about them. After researching a number of them, I found one that I felt was a good fit for my goals, basically to cleanse while still eating! I don't believe in fasts or serious deprivation as I think there is almost always a negative rebound effect and its just not good for you. Last week a friend and I did a 3 day detox using this guide from Gwenyth Paltrow's blog Goop in which she promotes Dr. Alejandro Junger's Clean Program. It focuses on staying hydrated while getting loads of fruits and vegetables whose properties support your liver during the cleanse. There is protein, and in my opinion, enough calories to keep you from losing your mind, but not too many to keep you from losing a couple pounds.
I'm not promoting or recommending this program, per se, but reviewing it based on MY experiences during those 3 days.
Day 1: See Goop for the detailed plan and recipes.
You are to start with lemon water then move to the following as the day goes by: herbal tea, a smoothie, coconut water, an avocado and onion salad with (really good) carrot ginger dressing, pumpkin + sunflower seeds. These items were all good and satisfying. The dinner, a broccoli and arugula soup made with onions and garlic was not so great, these foods all contain compounds that are an important part of the detox process, so I don't recommend skipping this one. Just don't get your hopes up that it's going to taste great, like we did.
Day 1 went well until dinner. My husband came home and made grilled cheese and tomato soup while I ate the broccoli soup...brutal! Later, I had to have an apple and a spoonful of avocado (in lieu of the tablespoon of olive oil that's suggested) to keep myself from the chocolate kisses. I figured this wasn't so bad since both apples and avocados are acceptable foods on this plan.
Day 2: See Goop for the detailed plan and recipes.
Same start, then chicken for lunch, which was amazing! I'll use this recipe again!
After that, we moved some things around to avoid the pea and basil soup. Not sure how "acceptable" this is, but we did it anyway. We had the miso soup for dinner (added zucchini and mushrooms for a little more bulk and only 4 Tbsp miso paste and it was still very flavorful...delish. I'll make this again too!) instead of as a snack and had the Beet, Carrot, Apple and Ginger Juice from Day 5 instead (I had beets left from the farmer's market). The juice was delish and little Sam loved it too. Note: we added a few cups of ice to thin it out and we thought it tasted better.
Day 3: See Goop for the detailed plan and recipes
It was great to have oatmeal for breakfast, and all else went well. We went out for the juice "snack" to Peeled in Lincoln Park just to get away from the juicer and out of the house for a bit.
In general, I would say this cleanse was a great success. Although I was tired and had a headache the first day, on day 2 and 3 I felt really great. A few things:
Day 1: See Goop for the detailed plan and recipes.
You are to start with lemon water then move to the following as the day goes by: herbal tea, a smoothie, coconut water, an avocado and onion salad with (really good) carrot ginger dressing, pumpkin + sunflower seeds. These items were all good and satisfying. The dinner, a broccoli and arugula soup made with onions and garlic was not so great, these foods all contain compounds that are an important part of the detox process, so I don't recommend skipping this one. Just don't get your hopes up that it's going to taste great, like we did.
carrot ginger dressing over onion, avocado and lettuce salad
Day 1 went well until dinner. My husband came home and made grilled cheese and tomato soup while I ate the broccoli soup...brutal! Later, I had to have an apple and a spoonful of avocado (in lieu of the tablespoon of olive oil that's suggested) to keep myself from the chocolate kisses. I figured this wasn't so bad since both apples and avocados are acceptable foods on this plan.
Day 2: See Goop for the detailed plan and recipes.
Same start, then chicken for lunch, which was amazing! I'll use this recipe again!
It was great to have oatmeal for breakfast, and all else went well. We went out for the juice "snack" to Peeled in Lincoln Park just to get away from the juicer and out of the house for a bit.
In general, I would say this cleanse was a great success. Although I was tired and had a headache the first day, on day 2 and 3 I felt really great. A few things:
- I slept like a baby all 3 nights.
- I felt leaner and not at all bloated
- I had this urge to clean out drawers and closets, which I did and am loving it. My detox companion did the same thing!
- There is a lot of work in preparing and shopping for these ingredients. Do it with a partner or two if you can, and split the work and cost of the food (and support one another). We found that many of these recipes make enough for 3 servings. If you're doing it alone, the miso soup recipe will feed you 3 times (so you only have to make it once as it's the most time consuming.
- I chose mint tea most times as the herbal tea. It helps to curb appetite. Dandelion Root tea is another good option, or there are "detox" teas on the market.
- Take time for yourself...read a good book, take a long bath and long walks. The mind needs a break just as much as the body!
- Try to ease back into your regular diet slowly and keep some of these recipes in your back pocket. The addition of these foods on a regular basis will help you maintain a healthy balance.
- Always consult your doctor before beginning a cleanse and never cleanse if you are nursing, pregnant or trying to become pregnant.
green art
No need to go to the big box stores for generic wall art when there are so many green and clever ways to decorate your home.
William Dohman's etsy site is full of fun upcycled wall art. Here are a few favorites:
Or group vintage mirrors together like this:
Or use old frames from your home, yard sales or thrift stores grouped together like this:
I actually have a wall similar to this in my home, but seeing this photo makes me realize I need more frames!
feeding baby (and you): healthy, iron rich foods for babies and mamas
Tip: Add a squeeze of lime or orange (or any vitamin C rich food) to these dishes to increase the iron absorption from naturally iron rich foods.
* lentils (very easy to cook in a rice cooker) mashed with avocado, a squeeze of lime and seasoned with a touch of cumin (you may have to add a little liquid to get the right consistency)
* black beans, steamed sweet potato and salsa (watch the spice level) pureed. Serve alone or with corn or whole grain tortillas
* pureed broccoli or spinach added to cheesy eggs
* pureed soy beans mixed with a touch of olive oil, salt and pepper
* natural sunflower seed butter (2x the iron of peanut butter) and no sugar added fruit spread (I like Crofters Organic)
* quinoa with cooked pureed or cubed pumpkin or butternut squash, a splash of milk and cinnamon
* full fat or 2% greek yogurt mixed with organic baby food fruit (or puree your own). This is a no sugar added and cheaper option to the baby yogurts that ADD SUGAR and are expensive! (This one isn't high in iron, but a good source of calcium)
Always consult your doctor about introducing new foods and make sure the food is the right consistency for your child's level.
images: sun butter Fage Yogurt broccoli sweet potato lentils avocado soybeans Ella's kitchen baby foods
game day treats...green & plenty style
These meatballs are a huge hit.... and a healthier alternative to the standard fare! Perfect for the big game on Sunday!
Chicken Meatballs
2 T pureed pinapple
2 T canola oil
6-8 garlic cloves (seems like a lot of garlic, but doesn't taste like it..and garlic is a great anti-viral, perfect for this flu season)
3 T low sodium soy sauce
1/4 tsp salt
1 lb ground chicken (skinless breast is the leanest option)
Cooking Spray
1) Heat oven to 400.
2) Combine brown sugar through salt in food processer and process until finely ground. Place in a large bowl
3) Add ground chicken to bowl and mix.
4) Shape into meatballs (approx. 20 per pound of chicken). It's very sticky, so keep your hands moist, it helps.
5) Heat large skillet over medium-high heat. Spray with cooking spray (or add a little olive oil). Cook meatballs in batches of 10 for 5-7 minutes each to brown.
6) Spray a baking sheet with cooking spray. Put meatballs on sheet and bake for 8 minutes or until cooked through.
Sauce
2 tsp olive oil
3 cloves garlic, minced
3/4 cup ketchup (high fructose corn syrup-free)
1/2 cup honey or maple syrup
2 T pineapple (pureed)
1/4 cup soy sauce (reduced sodium)
In a saucepan, saute garlic until soft. Add remaining ingredients and bring to a boil, stirring constantly. Reduce heat and cover for 10 minutes. When meatballs are done, drop them in and coat.
Make a bunch...they'll be a big hit.
2 T pureed pinapple
2 T canola oil
6-8 garlic cloves (seems like a lot of garlic, but doesn't taste like it..and garlic is a great anti-viral, perfect for this flu season)
3 T low sodium soy sauce
1/4 tsp salt
1 lb ground chicken (skinless breast is the leanest option)
Cooking Spray
1) Heat oven to 400.
2) Combine brown sugar through salt in food processer and process until finely ground. Place in a large bowl
3) Add ground chicken to bowl and mix.
4) Shape into meatballs (approx. 20 per pound of chicken). It's very sticky, so keep your hands moist, it helps.
5) Heat large skillet over medium-high heat. Spray with cooking spray (or add a little olive oil). Cook meatballs in batches of 10 for 5-7 minutes each to brown.
6) Spray a baking sheet with cooking spray. Put meatballs on sheet and bake for 8 minutes or until cooked through.
Sauce
2 tsp olive oil
3 cloves garlic, minced
3/4 cup ketchup (high fructose corn syrup-free)
1/2 cup honey or maple syrup
2 T pineapple (pureed)
1/4 cup soy sauce (reduced sodium)
In a saucepan, saute garlic until soft. Add remaining ingredients and bring to a boil, stirring constantly. Reduce heat and cover for 10 minutes. When meatballs are done, drop them in and coat.
Make a bunch...they'll be a big hit.
Peeled Juice Bar: a review
Sam and I split (and loved) the "Forever Young" juice and our friend Gina thoroughly enjoyed the "Love Note" smoothie. Sam also loved the Love Note as Gina was nice enough to share with my slobbery, but so cute little guy...how could you resist!
dream a little green dream
Someday, it will be warm again. And someday, I want to eat, drink and enjoy that warmth on this beautiful, one of a kind Edwin Blue furniture.
Edwin Blue's creations use Sinker Cypress, an eco-friendly wood with a remarkable story. All of their furniture is made in the United States to last a lifetime and beyond....Wouldn't it be lovely to be lounging there now!
clean & dirty
The dirty dozen:
Pears, Peaches, Potatoes, Bell Peppers, Grapes (imported), Strawberries/Blueberries, Spinach, Nectarines, Apples, Celery, Lettuce, Cherries).
As for the "clean fifteen", if it has a skin that you don't eat, the chances are better that the produce has a lower level of pesticides and can be bought conventionally grown, but in season and local when possible. Here is the list: onions, avocados, sweet corn, pineapples, mangoes, sweet peas, asparagus, kiwi, cabbage, eggplant, cantaloupe, watermelon, grapefruit, sweet potatoes, and honeydew melon.
enjoy....
baby it's gonna be cold outside
Winter Farmer's Market BBQ Pork Tacos
Sam thoughtfully chose our ingredients from the market on Saturday....
And here's what we did with some of them on Sunday:
BBQ Pulled Pork
1.25 lb pork tenderloin (leaner than shoulder etc.)
2 shallots diced
2 Tbsp olive oil
salt & pepper
1 cup reduced sodium broth (chicken, vegetable or beef)
2.5 cups (+/-) BBQ sauce (we used Chicago's own Smoke Daddy Sweet and Smokey. Choose your favorite high fructose corn syrup-free sauce or make your own)
Put all ingredients except BBQ sauce in a slow cooker on high for approximately 3 hours or low for about 5 hours. Shred the pork with a fork, add sauce and let simmer on low for 20-30 minutes and enjoy!
Sweet Potato Wedges
2 sweet potatoes scrubbed
1.5 Tbsp olive oil
1 Tbsp real maple syrup
Pinch of Cayenne pepper
Pinch of Paprika
salt & pepper
Bake potatoes at 450 for 15 minutes.Take potatoes out of the oven and cut into long wedges. Toss to coat in oil/syrup mixture. Cook for about 30 minutes or until crisp on a baking sheet sprayed with olive oil or cooking spray.
Winter Slaw
1 baby red cabbage diced (about 1 cup)
1 cup kale diced
1 small butternut squash steamed and cut into 1/2 inch pieces (cut squash in fourths and put in steam basket until tender (about 30 minutes depending on the size of your squash)
2 Tbsp olive oil
2 Tbsp rice wine vinegar
2 Tsp maple syrup
2 Tsp reduced sodium soy sauce (regular or wheat-free)
1 Tsp Sriracha Sauce
salt & pepper
We enjoyed these items separately on Sunday afternoon and on Monday night, added some corn tortillas, black beans and avocado to the sweet potatoes (cut into 1/2 inch cubes), pork and slaw for these BBQ pork tacos. Both meals were very good, but according to my husband, the tacos were "awesome"...tough to get from him with leftovers!
BBQ Pulled Pork
1.25 lb pork tenderloin (leaner than shoulder etc.)
2 shallots diced
2 Tbsp olive oil
salt & pepper
1 cup reduced sodium broth (chicken, vegetable or beef)
2.5 cups (+/-) BBQ sauce (we used Chicago's own Smoke Daddy Sweet and Smokey. Choose your favorite high fructose corn syrup-free sauce or make your own)
Put all ingredients except BBQ sauce in a slow cooker on high for approximately 3 hours or low for about 5 hours. Shred the pork with a fork, add sauce and let simmer on low for 20-30 minutes and enjoy!
Sweet Potato Wedges
2 sweet potatoes scrubbed
1.5 Tbsp olive oil
1 Tbsp real maple syrup
Pinch of Cayenne pepper
Pinch of Paprika
salt & pepper
Bake potatoes at 450 for 15 minutes.Take potatoes out of the oven and cut into long wedges. Toss to coat in oil/syrup mixture. Cook for about 30 minutes or until crisp on a baking sheet sprayed with olive oil or cooking spray.
Winter Slaw
1 baby red cabbage diced (about 1 cup)
1 cup kale diced
1 small butternut squash steamed and cut into 1/2 inch pieces (cut squash in fourths and put in steam basket until tender (about 30 minutes depending on the size of your squash)
2 Tbsp olive oil
2 Tbsp rice wine vinegar
2 Tsp maple syrup
2 Tsp reduced sodium soy sauce (regular or wheat-free)
1 Tsp Sriracha Sauce
salt & pepper
Green City Market during winter
Obviously, the selection of fresh produce isn't as great right now as it is other times of the year, but here is what we got today:
squash, shallots, cabbage and golden beets
and so far have used the eggs to make to make these
tomorrow we'll be using the other ingredients for a football/Golden
Globes day feast!
Recipes and photos to come....
friday eye candy
How to go wheat-free/gluten-free
1. Refined carbohydrates like pretzels, crackers and cookies or "white-bites" as I call them are little devils! They spike blood sugar and cause a surge of insulin, a fat-promoting hormone.
2. As a dietitian I often try different diets to better understand the restrictions many of my patients face
3. I was compelled to give it a try after reading this interesting article that suggests that a protein in wheat could be partly responsible for our inflammatory and degenerative diseases. While I'm not saying that I agree or disagree with this article, I do think that it's important to be abreast of the latest in my field and wheat-free/gluten-free is big right now.
This restriction also forces me to be a little more creative with my meals. Wheat is something that one can eliminate without necessarily having to worry about missing out on any nutrients as there are plenty of other whole grains, whole foods and alternatives to be enjoyed.
If anyone is interested in trying this out, I'll be posting more ideas for meals/recipes in the days to come. Today, the focus is on BREAKFAST. Here are some suggestions to get you started. As you can see, there are PLENTY of quick and easy options! No need to slave in the kitchen or feel deprived....
** 1-2 hard boiled eggs with 1/2 avocado and a dash of hot sauce
** Scrambled eggs made with almond milk (any milk will work), broccoli+cheddar or spinach +tomato+ feta (or any combo you like)
(these can be made the traditional way or you can spray muffin tins with olive oil and bake the egg mixture at 350 for about 15 minutes)
** Oatmeal with fruit (dried or fresh), almonds, pumpkin seeds and a splash of real maple syrup for sweetness
** Green & Plenty Oatmeal Nut Butter Bites
** Greens smoothie (see yesterday's post)
** Larabars
** Apple with peanut or almond butter
** 2% Greek yogurt with fruit, a bit of almond butter and pumpkin seeds
PS, I share all of these foods with my nine month old baby except the peanut butter (until he's 1) and the nuts and seeds (too hard for him to "chew") !
for the lovely new mama...
A washable sweater with pockets to wear almost daily. The pockets are key to hold the pacifiers, chap stick, monitors, phone etc.
Water, water, water...so important, especially to a nursing mother. This eco-friendly, chic and healthy bottle will be with her wherever she goes.
Mother-in-law's tongue (aka snake) plants are great looking, easy to care for, absorb airborne toxins and act as a natural humidifier. A perfect gift for the busy mom and her fragile little baby.
Fresh, seasonal and no-knife-required fruits are essential for a new mom. Make a beautiful basket and be proud that you're contributing to her good health.
Love this quick and easy energy source. She will too!
So this miracle under eye cream may be a little indulgent, but who deserves something to help make her feel beautiful as much as she does?
Toddler friendly green smoothie
1 cup almond or other unsweetened non-dairy milk
1 cup chopped (or torn) kale
1 cup chopped (or torn) spinach
1.5 cups blueberries (fresh or frozen)
1 peeled kiwi
4 strawberries (fresh or frozen)
1 Tbsp freshly ground flax seeds
2 apples or 4 oz apple apricot sauce (or just apple sauce)
Blend all ingredients in blender or food processor.
Makes approximately 24 oz (enough for 2 servings)
Nutrition Information per serving
224 calories
6 g fat
43 g carbohydrate
8.5 g fiber
4.5 g protein
Enough said!
take a walk and breathe
Image via this beautiful blog
the best teas
Rainforest Mint by Octavia Tea is a yerba mate tea touted for its caffeine-free energy boosting abilities and possible ability to aid in weight loss. The refreshing addition of mint is a great way to quench a sweet tooth!
Tamayokucha extremely green tea by two leaves and a bud tea company out of Basalt, Colorado was discovered on a trip to Vale, CO a few years back. There is something very perfect about this green tea...and I drink a lot of green tea!
Mighty Leaf African Nectar by Mighty Leaf is a red tea which is very high in antioxidants. This particular one is like a calorie-free desert in a cup!
Argo White Tea by Argo Tea has a special place in my heart. I spent many an hour studying at Argo and could always rely on the clean, crisp flavor of this (again) antioxidant rich tea to get me through the long hours without the caffeine jitters.
indulge
PS: dinner at Longman & Eagle...post to come
vintage is green
I found this etsy site called Little Dipper of adorable vintage clothes for children thanks to one of my favorite blogs A Merry Mishap.
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