Having Fun With Vegetables: Baby Bok Choy

It occurred to me that once in a while it would be nice to highlight a particular healthful ingredient and give a few examples of how to use it; that way you have a practical starting point to incorporate a new and wholesome food into your routine. Leafy green vegetables are one of the most important elements of a healthy diet, and certainly one of the most sorely lacking elements in the modern American diet. Baby bok choy is a handy leafy green that is super easy to clean, prep, and cook, and it cooks up nice and tender for those who are still getting accustomed to sturdier greens. While it is often associated with Asian cuisine, and does indeed frequently turn up there, you'll also find it popping up more and more on menus in all different contemporary restaurants, so keep an eye out for it and consider sometime swapping the go-to spinach for some baby bok choy. If prepared correctly and not overcooked, it should be tender but not mushy, with flavors of both sweetness and subtle bitterness, and should be a lovely shade of bright green. It is suited very well to Asian inspired sautés, stir fries, and wok dishes, but since you may be familiar with using it or eating it that way already, I thought I'd give you some unexpected alternatives to mix things up a bit. Baby bok choy is one of the most frequently prepared veggies in The World's Tiniest Kitchen, due to it's nutritional content but also its ease and convenience, and I use it as the leafy green in a variety of recipes without feeling the least bit restricted- try these ideas and then have some fun experimenting on your own! Both recipes I have provided here are great for the hot days we are currently experiencing, to fill you up without weighing you down.

(Unfortunately, I do not have photos to accompany these meals, my camera was out of commission, but these are extremely simple and easy meals so you will get the gist.)

French Lentil and Quinoa Mediterranean Pilaf

You will need:

French or "puy" lentils
Quinoa
Carrots
Capers
Olive oil or flaxseed oil
Lemons
Baby Bok Choy
Oregano
Dill
Sea salt

French lentils, sometimes called "puy lentils", are used for this recipe because they retain their shape when cooked rather than coming apart like other lentils.

Cook french lentils and quinoa separately and cool to room temperature.

(leftover lentils and quinoa from a separate meal are particularly convenient for this recipe- I will usually cook a pot of grains and a pot of beans and then use each in various recipes and meals over the course of 2-3 days, and then it's time to make more. This saves time, money, space, and mental energy because part of the question of what to make is answered for you, and you can just keep trying different things with your building blocks!)

Combine both lentils and quinoa in roughly equal measures in a large bowl. Add shredded carrots, capers, flaxseed or olive oil, and fresh squeezed lemon juice. Toss to coat all ingredients, and then season with oregano, dill, and a small amount of sea salt (capers are already very salty), tossing again to distribute herbs. Leave to sit covered to allow flavors to combine.

Then cut each small head of baby bok choi by placing it on a horizontal on the cutting board, cutting off the tip of the bulb end and discarding, and then continuing to make short vertical cuts the rest of the way across so that the greens appear almost shredded. Continue until all baby bok choy is cut (figure about 2 small heads per person, depending on their size, which varies greatly) and submerge all of the chopped bok choy in a large bowl of cool water, moving it around with your hands to thoroughly wash. After washing in the bowl thoroughly, transfer to a colander and rinse thoroughly with new fresh water, discarding the dirty water from the bowl. (Sometimes rinsing well in a colander is enough, but baby bok choy has a tendency to retain dirt and grit from the ground in the little crevices, so better safe than sorry- believe me.) Once clean and rinsed, transfer to a skillet and sprinkled with a few tablespoons of water only. Cover and bring to medium-high heat only for a moment or two to get the skillet steamy, and then turn down to simmer covered on low until the greens wilt but remain bright green and crisp, only several minutes- it cooks very quickly. (This technique is called water sauté and is very useful for preparing leafy greens before use in a variety of recipes; it cuts down on the amount of oil needed, the exposure to heat needed, and produces a tender but vibrant taste. ) If you aren't sure when the baby bok choy is done, err on the side of undercooked, as it is a quickly cooking and will continue to soften once removed from heat. Immediately drain it through a strainer and toss around to cool slightly.

Once slightly cooled but not cold, combine the cooked baby bok choy into the large bowl of other ingredients and toss with tongs to combine and coat all ingredients thoroughly. Taste for seasoning, and add more oregano, dill, lemon juice, olive/flaxseed oil, and capers or sea salt if necessary. Less is more with these last two ingredients- a little goes a long way. This is a delicious one-dish meal for a hearty but cool lunch on a warm day- enjoy!


Tempeh Tacos

You will need:

Plain organic tempeh
Wholegrain corn tortillas (I use Food for Life Sprouted Corn Tortillas, but if you can't find them, use another brand as long as it's made from whole ground yellow corn and not refined corn- and do buy organic, since much corn is genetically modified)
Frozen organic sweet corn
Baby bok choy
Garlic
Onions
Pumpkin seeds
Chili Powder
Unrefined Sesame Oil
Sea salt
Fresh lime (optional)

Cut tempeh into small cubes, and spread out in a skillet along with a small amount of frozen sweet corn (the sweet corn is an accessory in this recipe, not a main ingredient). Pour about half an inch of water into the bottom of the skillet and bring to the boil, then turn down and simmer covered about 8-10 minutes. While simmering, chop onion into small pieces and peel garlic. Next, toast pumpkin seeds in a separate clean dry skillet over low heat until they begin to smell fragrant and turn slightly green-brown, do not toast until dark brown. Set aside. Chop and wash baby bok choy according to method described above, and spread the cut and washed baby bok choy on top of tempeh and corn in the skillet. Make sure there is still a very small amount of water in the bottom of the skillet, which will steam the baby bok choy. Turn the heat briefly higher again to accommodate the cold bok choy, then cover skillet and turn heat back to low for several minutes, just until bok choy looks slightly wilted but still bright green and crisp. Drain all ingredients into colander and toss around to cool, leave to drain thoroughly. Using the same skillet (dry with a cloth first), heat 1 tablespoon unrefined sesame oil over medium-low heat and sauté first onions until translucent and fragrant, adding in garlic part way through until fragrant but not browned. While onions and garlic are cooking, place corn tortillas into the oven on a low temp to heat. Then combine the cooked tempeh, corn, baby bok choi, and toasted pumpkin seeds into the skillet with the cooked onions and garlic over very low heat, and mix to combine all flavors. Season with chili powder and sea salt, and a squeeze of fresh lime juice if desired, and transfer to a large bowl. Remove tortillas from oven once soft and warm, and serve in a stack alongside the bowl of the tempeh and vegetable mixture, filling each soft taco as you go. This is a fun, spicy and flavorful meal that is very filling but won't weigh you down- dig in!

Now that you have two ideas for how to use baby bok choy, go forth and have fun with these and other ideas!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Balancing the Plate: Inspiration for Healthy, Easy, and Balanced Meals

After my last post about the importance of maintaining balance, it's a perfect time to talk about how the idea of balance applies to structuring meals. Don't worry, this isn't going to be a boring step by step tutorial or a set of stifling rules for how your meals must be composed in order to be healthy- rather, it's a look at how easy and simple it can be to throw together a healthy and delicious meal without a lot of effort or forethought, simply by following some basic guidelines.

Much in the same way that we need to maintain balance in our lives by prioritizing supportive and beneficial practices of self care that keep us healthy, happy, and grounded, we also need to maintain balance on the plate in order to create a healthful, stable, and flexible condition in the body. We need nutritious, wholesome, natural foods in combinations that provide our body with the necessary nutrients in proportions that allow our body to maintain balance in order for us to be healthy, strong, and functioning optimally. The point here is to get your nutritional needs met without having to spend all your time strategizing, and to do so in a way that's pretty easy, super tasty, and flexible enough to keep things fun and interesting.

Some of you may be familiar with the term Macrobiotics and the school of thought and practice that it describes. Most people who are casually aware of it think of it as a dietary system, but it extends beyond that into a way of life. People harbor all kinds of preconceived notions about macrobiotics, from the good to the bad, often settling on an assumption that it is a super-restrictive and "clean" way of eating that allows for little more than brown rice and vegetables. But the truth is that the main principle of macrobiotics is all about Balance, not restriction. It means the food we eat is chosen in a way that balances the conditions in the body to allow for optimal digestion, assimilation, nourishment of our organs and bodily systems, and that creates physical, emotional, mental, and energetic harmony. While there are general guidelines that apply broadly, it is a system that can be and should be modified and personalized depending on the individual needs of the person and the situation they're in; and the most important and always constant part of the approach to eating is the reliance on natural, wholesome foods in the appropriate proportions to create and maintain balance.

But this post isn't about teaching you how to be macrobiotic or encouraging you to be, although I will happily teach you how to implement macrobiotic principles into both your diet and your life if you are interested. Rather, this post is to help you and anybody out there to adapt principles of balance into planning and creating wholesome, natural meals in a way that is intuitive to you but also easy and fun. Being that I began my training in nutrition specifically with a focus on macrobiotics and it is still one of the main schools of thought that informs my approach, much of my cooking style has developed based in the general principles of macrobiotic philosophy, specifically the emphasis on a plant-based, natural diet of wholesome and unprocessed foods combined in ratios that are supportive of the body. But I am also a modern person living in the real world, in New York of all places, and I believe in flexibility and being realistic and being free to do what feels good, while always keeping one's intutive sense of one's individual needs at the center of one's awareness. And I know that my clients have varying needs, desires, physical make-ups, and schedules, so rather than give them "rules", I teach them how different foods work in the body and what foods and proportions create and sustain optimal health and balance, while encouraging them to allow for creativity, flexibility and the dictations of their own needs all while working within health supportive guidelines.

To help you with the inspiration side of things and to give an idea of how a healthy meal comes together, the following are descriptions and pictures of the kinds of meals that I cook for myself and my family, the meals and foods that I teach my clients how to prepare and eat; and the idea is that you take the ingredients and combinations presented here and think of them not so much as a recipe but as a guide for creating these meals using the inspiration presented and then using them as jumping off point for creating your own new combinations for future meals. You'll notice that many ingredients appear several times or even frequently but in different variations or combinations; this is because I rely on certain healthful standard choices in my meal preparation (unrefined sesame oil, extra virgin olive oil, certain whole grains) and also because this is a sampling of what I cooked over a particular period of time, meaning it reflects different and interesting combinations of the foods I had in the kitchen at that time, rather than requiring a large array of different ingredients. This will help you to get in the habit of smaller shopping trips, cooking for more than one meal at a time, and then using what you make to create various different and satisfying meals; thus minimizing effort, time, and money. Get to cooking, and enjoy!

As simple as it gets: a plate of brown rice, chickpeas (cook your own or use organic from a can), steamed green beans and steamed kabocha squash (which is like a small, dense pumpkin). This meal is complete with a healthy fat for flavor and nutrition, hence the homemade miso-tahini dressing to the right- simply mix a bit of tahini paste with a small amount miso paste and a few tablespoons of water until desired consistency is achieved, then drizzle all over the plate of goodness! This is a perfect example of the standard balanced meal, and the ingredients can easily be changed out for others from the same category.




Brown rice couscous (or you could use whole wheat couscous) tossed with lightly sauteed carrots, onions, and baby golden beets, then mixed with raw spinach leaves into a room temperature salad dressed in a zesty olive oil vinaigrette. This idea can be made into many different variations by switching out the greens to arugula or watercress or another salad green, switching the grain to millet or quinoa, or throwing in some cubed avocado. To make this a more substantial and filling meal, simply top with some lean protein; either beans, lentils, or some grilled fish or other lean meat would be the perfect accompaniment.


A side dish of grapefruit and avocado salad, made by combining peeled grapefruit segments (easily peel the clear skin away from each segment and toss into a bowl), cubed avocado, sliced scallions, and a very small amount of dijon mustard to taste. Mix well to combine all of the flavors, and serve as a breakfast or brunch dish with whole grain rye toast and soft boiled eggs, or serve over a beautiful bunch of salad greens such as mâche or mesclun as a side salad for lunch or dinner, alongside an entree of your choice.



A simple but hearty breakfast: leftover brown rice warmed on the stove and tossed with cubes of steamed tofu, seasoned with basil, sea salt, and unrefined sesame oil. To make this a complete meal for lunch or dinner, simply add some green vegetables, such as either roasted broccoli or asparagus, or sauteed kale or collard greens with seasoning of your choice, or even a simple green salad.







An easy, scrumptious vegetable side: cauliflower and acorn squash cut into cubes and roasted with unrefined sesame oil, garlic, and a bit of turmeric to bring out the flavor. This could be served with any meal and seasonings of your choice, but to balance the hearty and rich flavors and textures of the roasted vegetables, I served this alongside a lighter entree of broiled flounder with a miso glaze over a bed of quinoa topped with sauteed bok choi in olive oil. Or, it would go very nicely with the simple and light tofu meal described above.



A typical macrobiotic meal, combined into one main dish: cooked chickpeas and brown rice tossed with cooked arame seaweed and lightly sauteed kale, then mixed with unrefined sesame oil and sesame seeds, and served with a side of carrots sticks and cornichon pickles. This idea can be used to create countless takes on the one-dish meal: you can use a different kind of bean or a different whole grain, skip the seaweed if you like, or add some fish or lean meat into this mixture instead of beans for protein. The idea is to keep the balance and ease, and have fun with it!



Here's an idea for a quick last minute meal: this mixture can be used as a filling for quesadillas, sandwich wraps or crepes, or can be folded into an omelet, stuffed into thin slices of lean meats (see below), or simply served over a bed of cooked whole grains as it is here. This is something you can make from items stocked in the freezer and pantry when you're short on fresh stock: simply combine cooked black beans, thawed and drained frozen chopped spinach, thawed frozen organic corn, garlic (fresh or powder), onion (fresh or dried), and chili powder, along with olive oil, and simmer over low heat until warm and flavors have combined, then add toasted sunflower seeds or pumpkin seeds. Then it is ready to be enjoyed on it's own with a grain, or added into your meal of choice.

I enjoyed the mixture over some cooked whole grain polenta above (beans and polenta go very well together), and mixed the rest with leftover cooked quinoa and stuffed it into rolled thin slices of turkey for my husband's lunch, along with cut carrot sticks. (Read here about this lunch container and how ones like this can help you to save time, money, and effort in bringing lunch to work while encouraging healthy balance and proper portions.)







Here is a hearty, balanced meal of delicious goodness, clockwise from top right: a baked casserole made from cooked green lentils and cooked brown rice mixed with garlic, onions, chopped spinach, spices and herbs, and 1 beaten egg to hold it together and then baked in the oven; cooked arame seaweed dressed with a bit of unrefined sesame oil and rice vinegar; roasted parsnips and sunchokes (Jerusalem artichokes) roasted with unrefined sesame oil, thyme, and sea salt; and lightly sauteed watercress. This meal was DELICIOUS! Again, this is one you can take and run with- try your own casserole ingredients using whatever protein and grain you have on hand, or try different combinations of starchy and sweet vegetables for roasting. The seaweed is optional but provides a wonderfully healthful boost!



A light dinner: red lentil soup with kombu seaweed served with sauteed collard green ribbons dressed in unrefined sesame oil and sprinkled with sesame seeds, and a side of Mestemacher whole rye bread. I make various versions of red lentil soup all the time; another recent one contained chopped sunchokes (Jerusalem artichokes) and parsnips and was seasoned with nutmeg and thyme, a different one cooked with chopped carrots and sweet corn and seasoned with garlic, turmeric, cumin, and paprika. Be creative! Soup is pretty failsafe- lots of room for experimentation.



Cooked chickpeas and sauteed tatsoi (a bitter Asian green; you can substitute kale, collards, or bok choi easily) with unrefined sesame oil, caramelized onions, garlic, and fresh ginger, and lightly sauteed buckwheat sprouts thrown in at the very end of cooking (any kind of sprouts would work), served over fluffy cooked millet and topped with a drizzle of tahini dressing, with a spoon of sauerkraut on the side. This meal was sooo tasty!






Sauteed tempeh (made from fermented soy beans) and watercress in unrefined sesame oil served with cooked black quinoa and thin-sliced red radishes. Black quinoa may be hard to find; you can easily use regular quinoa or red quinoa here, and since this is a very simple dish, season as you would like to pump up the flavor. If tempeh is not desirable or available, you could use tofu, a cooked bean of your choice, or a fish or lean meat of your choice.






Here's a version of one of my favorites, cabbage slaw. You can find my basic cabbage slaw recipe here, but I make this a bit different each time to keep it interesting and depending on what I have around. In this version, it's simply shredded Nappa cabbage, carrots, sweet corn, and toasted pumpkin seeds in a lemon juice and flaxseed oil dressing with a dash of sea salt. For my own breakfast, I served this with a scoop of fluffy cooked and seasoned millet as seen here.



For my husband's lunch, I filled thin slices of turkey breast with the seasoned millet and the served the cabbage slaw on the side, as seen here. Don't hesitate to use these meal ideas as a jumping off point for modifying them based on your own preference or needs, or for varying tastes of members of your family, as I did for us with this meal. Making a small change or addition in order to create two versions of one meal can be extremely simple once you get the hang of it. (Tiffins are very handy for transporting this type of balanced, three-part meal to work or elsewhere!)



Here is another riff on the bean-vegetable-grain formula, which can be made in literally endless combinations and kept interesting by clever and creative use of seasonings such as gomasio and tekka, both macrobiotic/Japanese condiments used here, or simply having fun with whatever herbs, spices, and seasonings are in your own cabinets. Here we have aduki beans mixed with black quinoa and cooked kombu seaweed (optional) and seasoned with unrefined sesame oil, gomasio (sesame seeds ground up with sea salt), and tekka (a condiment made from ground root vegetables and miso), topped with white turnips that have been cut into matchsticks and simmered with a splash of water, unrefined sesame oil, and tamari (wheat-free soy sauce) until the liquid is absorbed/reduced, and accompanied by a simple salad of chopped mizuna greens dressed with flaxseed oil, apple cider vinegar, and a sprinkle of sea salt. If mizuna greens are not available or desirable, arugula or watercress would work perfectly with this meal and are both easy to find.

This last one I don't have a photo for, but it is so easy and simple that it doesn't need one: cooked brown rice pasta (any whole grain pasta will do, such as whole wheat pasta or quinoa pasta) tossed with fresh basil, cooked kidney beans, sauteed arugula, sweet peas, olive oil, and garlic. This is comfort food at it's best and easiest!

I am looking forward to hearing which ones you try and how you make them your own; remember, once you have the basic proportions for health and balance in place, it's time to be creative and have fun with it!



Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Tortilla Bean Casserole and Arugula Salad with Golden Beets and Artichoke Hearts

I think we can all universally agree that once the wind starts blowing and the leaves start falling, it's time for comfort food! Well, it's always time for comfort food, but this is the time of year when we start to yearn for something warm and hearty; something deep and flavorful that's been baking in the oven or simmering on the stove. In the World's Tiniest Kitchen, that means it is time once again for Tortilla Bean Casserole.

I have a warm spot in my heart (and my stomach) for Tortilla Bean Casserole, because it is one of the first dishes I created back when my husband and I first moved in together and I was learning the ropes of how to cook for two people who had somewhat disparate food habits, while also sticking to a conservative budget and not spending too much time in the kitchen (this was when The World's Tiniest Kitchen itself was also new to me, I had to adjust).

Enter Tortilla Bean Casserole. I like to call it a Crowd Pleaser, which in my book means any dish I can bring to an extended family gathering or a potluck dinner with friends where I won't get the "oh, more healthy stuff?" routine because it'll be gobbled and gone before anyone thinks to raise an eyebrow. It's also super easy, so it's a great recipe for anyone who doesn't have much experience in the kitchen. Today was the perfect day to cook up a big pan of this dish, and for a light and refreshing contrast, I served it with my Arugula Salad with Golden Beets and Artichokes, recipe below.

Tortilla Bean Casserole
serves 6-8

2 cups uncooked beans, either kidney and black beans or kidney beans and black eyed peas
(canned beans can be used if necessary, see note below on cooking beans)
1 package sprouted grain corn tortillas (ex: Food for Life brand, available at health food stores)
1 jar all natural, low sodium/no salt added tomato sauce
1 1/2 cups organic frozen sweetcorn
1 large onion
2 tbsp olive oil
Spices:
Garlic Powder
Chili Powder
All Spice
Sea Salt
Black Pepper


Soak, wash, and cook beans according to instructions on how and why to cook your own beans here. If using canned beans, you will need at least 2 cans of each kind of bean (4 cans total), and be sure to rinse them well in water. Once beans are ready, set aside. Chop the onion into small pieces, place in a saute pan with tbsp olive oil, and saute over medium -low heat until fragrant and translucent. Set aside. In a large saucepan, heat the jar of tomato sauce over medium heat until slightly bubbly, add the beans, corn, onions, 1 tsp. chili powder and 1/2 tsp. garlic powder, a sprinkle of allspice, sea salt, and black pepper. Simmer on medium to low heat for 15-20 minutes minutes. Taste and adjust seasoning.

Preheat the oven to 375 degrees. In a roughly 10" x 13" casserole pan, ladle about 1/3 of the bean mixture into the bottom and spread it out to form one thin, even layer across the bottom of the pan. Top with one single layer of the corn tortillas, covering the entire surface but not overlapping much- tear them into pieces when you need to cover smaller areas. Then top that with another 1/3 of the bean mixture spread into a thin, even layer, and top that with another solid single layer of tortillas. Spread the remaining 1/3 of the bean mixture over the tortillas in an even layer, and top with the last layer of tortillas. You now have 3 alternating layers of each, and the package of tortillas should provide just enough. Press the top layer or tortillas down a little so that they get "wet" with sauce on one side, and then turn them over and re-layer them with the other side facing down so that the top is now moist. Drizzle this top crust of tortillas with 1 tbsp olive oil and use the back of a spoon to spread it evenly to coat each tortilla. For an extra kick, I also drizzled the top layer with a tiny bit of cider vinegar-based all natural barbecue sauce left over from a trip to North Carolina, if you want to get crafty and try that! Otherwise, you're ready to go. Place in the oven and bake at 375 degrees for 30-35 minutes, until it looks like this:











Mmmmmmmmmmmm......sizzly.



Cut into square pieces as you would lasagne and remove each serving from the pan carefully with a spatula. This makes enough for 6-8 people and is GREAT as leftovers (add some additional tomato sauce when reheating if leftovers seem dry); it freezes well, too, so don't worry if you're making this for just one or two people- plenty to freeze and heat up another time! According to my husband, it tastes best when reheated as leftovers, and that fact plus it's easy transportability makes this is a perfect bring-leftovers-for-lunch meal. Throw some veggies on the side and you're all set!

Speaking of veggies, I served it with....

Arugula Salad with Golden Beets and Artichoke Hearts

3-4 cups baby arugula
8 pieces frozen artichoke hearts (or roughly 2 large whole artichoke hearts quartered, if using fresh)
1 medium/small golden beet
olive oil
cider vinegar
sea salt
pepper


Wash arugula and spin dry in salad spinner or pat dry with paper towel, place in a salad bowl with room to toss. Scrub beet well, remove rough top, and trim any tough skin around the top, along with the skinniest part of the root if still attached. Cut in half lengthwise and then into small half-moon segments as shown in photo. Place into a shallow saute pan with 1 inch water (along with artichoke hearts if using frozen), bring to a boil, turn to medium heat and simmer for 7-8 minutes. (If using fresh cooked artichoke hearts, cook beets alone). Drain and cool beets and artichoke hearts, toss in with arugula. Drizzle with olive oil and cider
vinegar, a sprinkle of sea salt and pepper, and toss well to coat.


Voila!

This salad is the perfect light, simple, and refreshing accompaniment to the warm, dense layers of the tortilla casserole, but it can be served alongside any dish you like.













So there you have it...a delicious Fall meal, from the World's Tiniest Kitchen to your table. Pull up a seat and dig in!



















Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

How, and Why, to Soak and Cook Your Own Beans

There's always a pot of beans soaking or cooking in The World's Tiniest Kitchen, and if I can do it here, trust me- you can do it anywhere! Cooking your own beans is easy, the most nutritious choice, cheaper by a long shot than buying canned beans, and despite popular belief, it's not actually time consuming. "Time consuming" means that something is taking up your time or taking time away from other tasks, and when it comes to soaking and cooking beans, it's rather a matter of very short periods of actual time spent interspersed with long periods of time when the beans are doing all the work and you don't even need to be in the room. So when you're ready to make that step and see just how easy, cheap, and deliciously nutritious homemade beans can be, read on!

Let's start with the why: when it comes to the intrinsic energy and quality of our food, we always want to consume food that is as close as possible to it's original state, when it came from the earth. Dried beans have simply been dried in their natural state and then sold- no salt or other preservatives, no chemicals or additives or flavorings, and no sitting around in liquid inside a can for long periods of time. Because they exist in this simplest of states and nothing has been added to them or done with them, they are also very cheap to buy in comparison with canned beans. You buy them in bulk, store them in airtight containers in a cupboard or on a shelf, and they last for months and even years! Aside from that, home cooked beans are easier to digest because the process of soaking and careful cooking descreases their gas-causing tendencies, so if you've experienced gas or indigestion with beans in the past, it's time to give home cooked beans a try.

And now for the how: simply measure out the dried beans you want to use depending on the recipe or use you have in mind, figuring that one cup of dried beans will feed about 3-4 people or servings. Place them in the bottom of a pot or bowl that has a lid, and cover them with plenty of fresh lukewarm water (at least twice as much water to beans). Add in either a bay leaf or a small strip of kombu seaweed (available at health food stores and Asian markets) to help break down the gas causing components of the beans, and nestle it under the beans. Cover with the lid, and leave for 8-10 hours. An ideal time to do this is either before you leave for work for the day so you can cook them when you get home, or before you go to bed at night so you can cook them the following morning or afternoon. Work and sleep are chunks of time already in your day when cooking prep like this can be happening on the side, with no effort! The time of soaking doesn't have to be exact- if you soak them for a little bit less than 8 hours or longer than 10 hours, that's ok, but don't soak them for up to 24 hours or more because they will start to sprout. During the soaking time, you don't do anything with them at all, you can be sleeping or not even home- meaning it takes less than 5 minutes total to measure them out, add water and a bay leaf or kombu strip and cover them, and you spend the next 8-10 hours the way you would anyway. See? Not bad so far.

After they've soaked 8-10 hours, drain them in a collander, discard the soaking water, and rinse them very well with fresh water. Reserve the bay leaf or kombu strip for cooking. Place the bay leaf or kombu strip at the bottom of a large pot with a heavy lid (enamel or cast iron pots work well), and top with the soaked washed beans as well as 3 times the amount of water per the amount of dried beans when you started, i.e. 3 cups of water if you started with one cup of dried beans before you soaked them. Bring to a boil uncovered and leave to boil uncovered for 15 minutes, occasionally checking on them and skimming off any foam that has formed on the surface of the water, discarding the foam. The longer you soaked the beans, the less foam there will be, if any. Then turn down the heat to low, cover the pot with the heavy lid, and simmer for a minimum of 1 hour and up to 90 minutes, depending on the kind of beans you are using (some are harder) and how long you soaked for (longer soaking shortens cooking time).

During this time, you don't need to be in the room watching them; they're just bubbling away on the stove- so while 60-90 minutes sounds like a long time, you're not actively cooking during that time at all. You can be in the other room helping with homework or showering and dressing for the day and tidying the house or answering emails. It's not an exact science when it comes to the length cooking time (are you seeing the pattern here? beans aren't fussy!) - the beans are done when they feel very soft to the touch and to the bite, but not mush. This means a minimum of one hour, but remember that well cooked beans are much easier to digest, so if you are someone who has often had indigestion with beans in the past, go for the full 90 minutes.

When finished cooking, strain and proceed to use in your recipe. However if you are cooking the beans for multiple uses over the course of one to several days, keep them in their cooking liquid in a glass or ceramic container with a lid in the refrigerator and strain out servings as you need them- the liquid keeps them from drying out. Home cooked beans can be kept in the refrigerator for 3-4 days, and can also be frozen for use at a later time. They are wonderfully handy to throw into soups, stews, casseroles, stir fries, salads, and all types of home cooked dishes.

So all told, the process of making beans from scratch does take hours- but you're only actively cooking or working for about 30 minutes of that. Once you get the hang of it, you'll be amazed at how easy it is and how you don't even notice the time passing, because you're doing your own thing the whole time and the beans are doing the work!

You will find that between the soaking, the bay leaf/kombu strip, the skimming off the foam, and the long cooking time, the beans are much easier for your body to digest than the ones being cooked en masse by a food manufacturer and sealed into a can with preservatives. Not to mention that home cooked beans save you a ton of money, and are better tasting and more pleasing in texture than beans out of a can, and best of all, you're giving your body this food in its closest to original state, which is always ideal. Closest to the source is best of course!

(All of this being said, canned beans are convenient, and it's ok to use them when you need to- but it's best to make your own whenever you can. If you do need to use canned beans or would like to simply have a few cans on hand for times when you haven't gotten a chance to make your own, buy a brand such as Eden Organics, which uses a safe can lining, avoids preservatives and additives, and includes kombu seaweed in their ingredients.)

Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Wholesome Lunches at Work...Yes You Can!

Some of you may know that I prepare a homemade lunch for my husband every morning before he leaves for work. And I don't mean just making sandwiches, mind you...I prepare an entire lunch for him every day using wholesome, natural foods, and more often than not, cooking everything from scratch. This means full meals; we like to treat lunch as the main meal of the day and dinner as a light top-up, as is healthiest for the body in terms of digestion, metabolism, weight maintenance, energy and sleep-cycle. Sure, sometimes I make him sandwiches....but when I do, they're made of all natural ingredients on whole grain bread and accompanied by beautiful salads composed of multiple healthful vegetables (such as the Crunchy Cabbage Salad described here), and side items like hand-cut carrot sticks, toasted pumpkin seeds, fresh fruit, and sometimes some kind of dessert. Often times, though, I am making "entree" meals for his lunch; things like 3-bean chili over brown rice with roasted broccoli, or spiced lentils over quinoa with stir fried bok choi, or sauteed shrimp and arugula over wholegrain pasta with lemon and garlic, or, in the case of yesterday, Spinach Tabouleh Salad (recipe below).

In some cases, meals that I make for him will involve all natural meats or fish or eggs, but many meals are completely vegetarian, and no matter what the meal is the emphasis is always on plant-based foods like whole grains, beans, fresh vegetables and fruit, with ingredients like nuts, seeds, spices and healthy oils thrown in for taste, nutrition, and to keep things interesting. The best part? He LOVES it, he feels the benefits in his body, and he saves time and money by bringing his lunch with him to work. The second best part? I get to know I am treating my husband to healthy, natural, tasty food, and of course I am eating the same wonderful food later on for my own lunch :) Not always exactly the same, but doing the prep and the majority of the cooking and assembling in the morning means I have less to do later on. Then I can make easy adjustments to suit both of our tastes and predispositions. We all have different schedules, but everyone can set aside some time in their day for food preparation.

So you may ask, "How does this work? Where does the time come from? I could never do that." And that is the purpose of this post and of many of the recipes that I post on the blog- to show you that healthful, delicious, all natural food can be prepared at home without a tremendous amount of time, money, or effort, and makes a world of difference in the health of you and your family- not to mention saving you a ton of money. A few tips that help: foods like whole grains and beans are the basis of many meals in our home, and these ingredients are purchased dry and last for months and months. Cooking them ahead of time in a batch large enough to last for up to 3 days saves you time and energy. So, for example, you have one type of grain and one type of bean that you cook (separately) at a time when you have some free time, such as an evening night before bed or on a Sunday before the work week. Then, for the next several days, you make up interesting ways to combine those ingredients into several different varied meals; some examples would be stirfries, the classic beans over grains with spices, wrapping up in large green lettuce or collard green leaves as a take on a "wrap" sandwich, or tossed into a salad. Salad, mind you, only means a dish composed of many ingredients mixed together-don't limit yourself! You now have permission to "play with your food"...experimentation is how you learn, and it's how I taught myself to cook.

This way, whatever you decide to do for the meal, you are simply choosing different vegetables and seasonings to add, and the bulk of the work is already done in having whatever protein and grain you are going to use pre-prepped. You save yourself enough time in the morning to prepare the vegetable element of the meal and throw it together, and you're good to go. Even vegetables can be cooked or prepared the night before if need be; this works best for roasted vegetables, undressed salads (add dressing when about to eat), and vegetables that are cooked into dishes like casseroles and stews. Steaming or sauteing vegetables should be done the day of. If you are using a different protein than beans, like fish or meat, you have the option of cooking that the night before when you have time and setting aside for the next day or whipping it together in the morning. Fish and meat can be kept in the freezer if need be and left out to defrost over night, then quickly grilled, baked, or sauteed in the morning if you don't want to do it the night before.

It basically comes down to two factors: 1. Preparation: having food options stocked in the home that you can work with and mix and match, and doing whatever you can of the prep ahead of time, and 2. Being willing to make this as a commitment and set aside the time, whether it means giving yourself a half hour at night to prepare food for the next day's lunch at a relaxed pace instead if watching TV, or whether it means waking up that 1/2 hour earlier to make your food in the morning before you leave for work. It really does only take 1/2 an hour, sometimes less depending on what prep has been done beforehand, and it is so worth it. One handy way to accomplish two health goals of smaller dinners and more substantial lunches while also preparing and bringing your own wholesome, natural lunch to work is to do the following: save the cooking for the evening when you get home, but make enough for yourself and your family PLUS extra- when ready to eat, only serve yourselves a small portion for your light dinner, and wrap up the rest to take to lunch at work the next day. Voila...you're done with cooking in one shot for the entire day, you managed to eat a smaller dinner than usual, and you have a wholesome, balanced, substantial home-cooked lunch ready to bring to work the next day. No getting up early required! Once you get in the habit of more substantial lunches and smaller dinners, this will feel natural and you'll feel less hungry at night because you'll be satisfied from what you ate during the day.

So you're probably ready to get going, right? Here's a particularly easy, quick, and delicious lunch meal that I recently made for my husband to take to work. Because I had cooked the beans ahead of time in the evening, this entire meal took less than 15 minutes to put together, and was completely balanced in terms of both nutrition and taste. He gave it high marks, I hope you will enjoy it too!

Spinach Tabouleh Salad

3 cups loose organic baby spinach leaves, washed and dried
1 cup uncooked whole wheat couscous (can be purchased at Trader Joe's)
2 tablespoons raw pumpkin seeds or raw sunflower seeds
3/4 cup kidney or pinto beans, cooked (can use canned if necessary-rinse very well)

1/4 cup organic frozen sweet corn
Handful of grape tomatoes, washed and sliced in half
1 tablespoon olive oil, plus a small amount for cooking couscous
Juice of 1/2 small lemon, remove seeds
Garlic powder, sea salt, and fresh ground pepper for seasoning

Cook couscous according to instructions on package (generally, boil 1 cup water and add one cup couscous with a small amount of olive oil, cover and remove from heat immediately to rest covered until all water is absorbed- about 5 minutes). Meanwhile, boil a small amount of water in a saucepan and boil frozen corn for 3-5 minutes, drain (or just pour boiling water over it in the colander). Place washed and dried spinach leaves in a large mixing bowl, add the 3/4 cup of beans, the cooked corn, and the sliced grape tomatoes. While couscous is waiting, quickly toast the 2 tbsp of seeds in a skillet over medium-low flame until golden green/brown and just beginning to pop, immediately remove and toss into bowl with vegetables. When couscous has rested 5 minutes and all water is absorbed, fluff it around with a fork to loosen and separate all the bitty pieces. Then spoon about 1/3 of the total amount of couscous into the bowl with the vegetables, reserve the rest for use at another time. Now that vegetables, beans, couscous, and toasted seeds are together in the mixing bowl, drizzle with 1 tablespoon olive oil and the juice from 1/2 a lemon. Toss well to coat all ingredients. Sprinkle with garlic powder, sea salt, and pepper, and toss again to mix evenly.

Possible substitutions: switch out the couscous for cooked quinoa (takes about 20 minutes to cook and can be made ahead of time), or switch spinach for arugula.

Since the beans were cooked ahead of time, the vegetables were raw, and the couscous, corn, and seeds only take 5 minutes to prepare, this meal came together in no time! Even better, it's a one-part meal, it has everything you need in one place: whole grain goodness, lean protein, and vitamin and fiber packed veggies, along with a dose of healthy fat to help you absorb those vitamins and keep you satisfied. These are the building blocks of healthy, wholesome, balanced meals...try this one, and then have fun experimenting on your own! Stay tuned for more quick and easy recipes to come....Happy Eating!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Crunchy Cabbage Salad

Due to popular demand for more healthy recipes on the blog, I will be posting them more frequently and continuing to follow the same criteria: Simple, Healthy, and Quick. Here's a great one that anyone can throw together with just a few simple ingredients, and it's a wonderful way to pack some fiber and vitamin rich veggies and fruit into your day. It's cool and crunchy, sweet and tangy, and it will keep in the refridgerator for a second day so don't worry if you have leftovers! This dish is great as a side with sandwiches for a picnic or bring-to-work lunch, and can be made into a light main meal by accompanying with some lean protein.

Crunchy Cabbage Salad:

1 head Nappa cabbage (if not available, use standard green cabbage)
1 firm, crisp apple- preferably Granny Smith but any kind will do.
4-5 scrubbed carrots (if organic, don't peel)
Juice of 1 large or two small lemons
1/4 cup toasted pumpkin seeds
2 tablespoons olive oil
Sea salt to taste

Place cabbage on a cutting board on the horizontal and shave with a sharp knife into very thin shards. You can also shred in a food processor. Use all of the leafiest parts of the cabbage, and you can leave out the base of the tough core. Set shredded cabbage aside in a large mixing bowl. Shred carrots either by hand with a cheese grater or through a food processor, set aside with cabbage. Wash apple and cut into tiny chunks, combine with cabbage and carrots. At this point you should have slightly more cabbage than carrot; if the proportions are off, add more of either to balance. Mix all ingredients well to combine. Drizzle with 2 tablespoons olive oil and the fresh squeezed juice of one large or two small lemons (make sure seeds are removed), as well as a sprinkling of sea salt. Toss well with tongs to evenly coat all ingredients in the olive oil and lemon juice and salt. Now toast 1/4 cup of raw pumpkin seeds by putting in a skillet over medium-low heat and toasting lightly while stirring, until seeds are golden-green and smelling fragrant and beginning to *pop*. Remove from heat and sprinkle directly into the dressed salad in the mixing bowl, tossing again with tongs to mix all ingredients. Taste and adjust salt if desired. Serve immediately, and cover remainder in an airtight container to be kept in the refridgerator for an additional day.

Variations on this idea: Asian Crunchy Cabbage Slaw

Follow same general instructions above, but trade out apple chunks for shelled edamame beans (adding protein, thus making this a more filling dish). In this version, pumpkin seeds can be switched out for toasted black sesame seeds if desired, and the lemon-olive oil dressing can be swapped out for carrot ginger dressing if desired.

Play around with the options and mix and match (but do not combine apples with beans due to digestion)- have fun with it! This salad is bright, colorful, and has a lovely mix of flavors and textures to please even the vegetable skeptic, so whip one up and enjoy!

Did you know? Pumpkin seeds contain plentiful amounts healthy fats, fiber, and protein but also contain high amounts of zinc, a mineral that boosts the immune system and helps to fight off illness. They add wonderful richness and crunch to salads, grain dishes, and even when sprinkled over soups or casseroles. The toasting beforehand wipes out any bacteria that could be on the surface while also mitigating possible rancidity, and increases digestibility while improving taste. It only takes a few moments, so keep an eye on them and be careful not to burn!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Healthy Nutrition on a Budget

Recently I was hired to give a lecture on the topic of Healthy Nutrition on a Budget. This lecture was for a large, financially diverse audience, and the goal was to show people that anyone can make healthy, supportive food choices without spending a lot of money if they have the information and the movitation to do so. Best part is, it's easier than you think! Posted below by popular demand is a list of foods I passed out at the lecture, all of which were sourced and priced from two neighborhood food stores that are available throughout New York and many surrounding areas. For those who don't live in New York, there are Trader Joe's stores across the country, and Key Food is simply a standard chain grocery store, so you would be able to find these same Key Food items at your local chain grocery for similar prices. Enjoy! To make the lists easier to read, you can either zoom in on the image or print them out.



Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com

Brown Rice Reimagined

You've all heard that brown rice is good for you. Well guess what- it's not just good for you, it's great for you. It's one of the most nutritious foods available on the planet. It is packed with minerals that help with everything from boosting energy and building bone strength to improving brain function and mood elevation, while the high fiber and protein content (yep, brown rice is packed with protein) assure improved digestion and blood sugar regulation, which means no peaks and crashes in your energy. Say goodbye to that drowsy carb hangover feeling!

But like any other grain or carb, brown rice can seem a little bit boring unless you do something fun with it. Brown rice especially has an unfortunate reputation for being somewhat unpleasantly chewy and bland, but it doesn't have to be! Read on for some great ways to enjoy your brown rice, starting with how to prepare it.

Before cooking, wash raw brown rice very well in lukewarm water and drain through a mesh sieve (the holes in a colander are too big). If you have time, soak it in a bowl covered with lukewarm water for several hours (or even overnight), and then wash it well and drain. Soaking helps to open up the grain and remove the layer of acid on the outside of the grain, but washing is fine if that's all you have time for. Then, combine 1 part rice with 2 1/2 parts clean water in a pot, bring to a boil, then turn to low heat, cover with the pot lid, and simmer covered until all water is absorbed (25 to 30 minutes roughly, but check to avoid burning). This will make a lovely moist, fluffy, dense, and somewhat sticky rice. If you like your rice "drier" and less sticky, use closer to 2 parts water per 1 part rice. Part of the beauty of brown rice is that it has a delicious natural sweetness, and the longer you cook it, the more this sweetness comes out. Using the extra water results in longer cooking, and therefore a sweeter rice. But it is a matter of taste.

Once you have cooked your brown rice, read below for some fun things to do with it. Don't hesitate to experiment with brown rice or other grains and mix it up with your own ideas; grains are like bread, they are a medium upon which you can add all different textures and tastes without really going wrong. The possibilities are endless!

Here are some that I've created in my kitchen laboratory:


Candy Rice

This dish is so sweet and colorful that I couldn't help but name it Candy Rice, even though the health benefits it provides make it the furthest thing from candy! Packed with grounding, vitamin rich and fiber full root vegetables, this dish will have your body thanking you even more than your taste buds are...now that's sweet.

2 medium carrots, scrubbed and cut into rounds or small chunks
1 medium beet, scrubbed well, top and bottom removed, cut into small chunks
1 small to medium onion, cut into chunks
1 cup cooked brown rice (cooked beforehand)
1 tablespoon unrefined sesame oil
Sea salt and fresh pepper to taste


Preheat the oven to 400 degrees. Add the chopped vegetables to a medium size roasting pan or cast iron skillet and drizzle all over with the 1 tablespoon sesame oil, moving them around in the oil to make sure all pieces are coated. Sprinkle with sea salt and pepper, and roast in the oven at 400 degrees for 20 minutes or so. Remove, shift vegetables around in pan to distribute heat and evenly coat with oil, and put back in oven for another 15 minutes or so. They will be done when they are sizzling and soft to pierce with a fork, but not brown or falling apart. Remove the pan from the oven, and add the cup of cooked brown rice right into the pan. Gently and thoroughly stir all the ingredients around to mix well; the rice will soak up the extra sesame oil in the pan, and will turn a lovely mottled pink color from the juice of the beets. Serve immediately, or leave to sit covered at room temperature to let flavors combine and all the oil be absorbed. Due to the earthy sweetness, this makes a great accompaniment to a dish with a contrasting flavor, such as spicy or bitter; I served it with a dish of lightly sauteed radicchio and kidney beans seasoned with coriander and topped with a raw sauerkraut garnish. The bitterness from the radicchio and the tartness of the coriander and sauerkraut were so perfect when paired with the sweetness of the candy rice! Who needs dessert after a meal like that?



Breakfast of Champions:

If you're ready to try something truly different for breakfast, try this savory, Asian-inspired treat that will give you buckets of energy due to its high protein and mineral content, with just enough good fats to keep you satisfied well until lunch. The sauerkraut, since it is a fermented food, provides powerful grounding energy and a boost to intestinal health by balancing intestinal bacteria and thus assisting in digestion and assimilation. Also makes a great brunch or lunch option. Who says breakfast can't be savory?

-1 cup cooked brown rice
-2 tablespoons unshelled and toasted sunflower seeds or pumpkin seeds (toasted by stirring in a dry skillet over medium-low flame for just long enough for them to begin to pop and change color slightly, but not burn. Can be made ahead of time.)
-2 tablespoons kimchee, sauerkraut, or other pickled vegetable, OR, if pickled anything isn't your thing, throw in some leftover roasted veggies such as carrots instead
-1 tablespoon dried seaweed flakes (such as dulse, nori, or a mix, available at health food stores)

Special addition optional: top with one organic egg, soft boiled or soft fried


Mix all ingredients in a bowl and enjoy! It's that simple. If you are using the egg, mix all ingredients in a bowl first and then top with one boiled or fried egg, soft cooked so that the yoke mixes into the rice and when cut up. This is delicious, and if seaweed and pickled vegetables anytime before noon (or anytime EVER) sound crazy to you, try it without those ingredients and throw in some diced up leftover cooked veggies or just season with sea salt and pepper and enjoy a simpler version. You can start there and experiment more later. Like it sweet? Try the same idea, but nix the seaweed, sauerkraut and veggies and opt for some dried fruit and a drizzle of maple syrup, honey, or agave nectar.



Money Rice

Collard greens are traditionally associated with a hope of wealth in Southern culture, but it's your body that will be getting rich off of this dish- dark leafy greens are incredibly detoxifying due to their vitamins and high chlorophyll content, while pumpkin seeds provide healthy fats and zinc which strengthens the immune system, especially beneficial for women's health issues.

1 cup cooked brown rice
1 bunch collards greens, center ribs removed, sliced into thin ribbons
2 tablespoons toasted pumpkin seeds (see instructions above for toasting seeds)
2-3 tablespoons finely diced onion
1 tablespoon sesame oil
Sea salt and pepper


Once the collard green leaves have been stripped of their center ribs and sliced into thin ribbons with a sharp knife, submerge them in a deep bowl of cool water and move them around to release any stuck on dirt, then drain. Add still-wet collard green leaves to a saute pan or skillet, cover, and turn heat to medium-high. Within a few short minutes, the small amount of water on the leaves from washing will have heated up and provided enough moist heat to cook down the leaves to a wilted state while preserving their bright green color (this method is called "water saute", and can also be done with a small amount of water in the skillet). At this point, remove from heat and place back in strainer to drain out any excess moisture. Meanwhile, heat 1 tablespoon of sesame oil in the same skillet (dry the skillet in between if necessary) and saute the 2 tablespoons of diced onion until well cooked and fragrant, even caramelized. Toss in cooked collard green leaves and toasted pumpkin seeds and coat well with the oil and onion. Finally, mix in the cooked brown rice and toss all ingredients in the skillet to combine and spread the oil and flavor throughout. Season with sea salt and fresh ground pepper. This dish received very high marks from the Husband, and is versatile because it can be switched up to include pretty much any other dark leafy green, and the pumpkin seeds can be switched for sunflower seeds, sesame seeds, or even pine nuts.

Possibilities with brown rice and other whole grains are endless, so get to know and love them! Brown rice works particularly well in the above recipes, but you could substitute a grain like quinoa or barley as well, with an equally nutritious and delicious result. Happy Eating!


Interested in finding out more about what foods are right for your own body and why? Looking for personalized information and support to help you change your eating and lifestyle choices in order to achieve your own specific goals for health and wellness? Contact me to set up a consultation: erica@wellnessrealized.com