Get Healthy With Carol

Cerignola Olives

2011-08-23T13:48:00.000-07:00

I love olives for a snack. They are healthy and delicious - full of antioxidants and the healthy fats. These are Cerignola - one of my favorite varieties. Look for olives made with Sea Salt (a much healthier alternative than table (refined) salt. Mediterranean Organic is one of my favorite brands.

If you'd like information on my private practice specializing in weight loss consultations and healthy cooking lessons visit my website at www.GetHealthyWithCarol.com and please leave a comment here if you like these posts!

Wild Salmon with Onions and Kale

2011-08-23T13:19:00.000-07:00

We made this meal on the grill, but it will work just as well in the oven or in a pan on the stove.
First we seasoned the salmon with Northwoods Seasoning from Penzy's Spices. You could use any fish seasoning you like, or just salt and pepper will do if you prefer. You can also add in a little thyme and paprika. This is basically what's in the Northwoods seasoning.

Coat the piece of the salmon with this seasoning - top and sides. Sometimes I rub on a little olive oil - just a teaspoon or two - to get the spices sticking.

Then grill over medium heat - about 8-12 minutes - depending on thickness and how you like you salmon cooked (rare to well). If you are going to do this in the oven pop it in a 350 oven for about 10-15 minutes. Or saute in a pan until the done-ness you desire (check with a knife or fork).

The kale dish is 1 bunch of kale - stems removed and discarded and leaves torn into small pieces. Toss with 1 onion, sliced thin. Toss with olive oil and sea salt. Grill in a basket, or cook on the stove in a saute pan - about 15-20 minutes, turning occasionally as the kale wilts. Cook to desired tenderness. The kale and onions will become more tender (and shrink) the longer you cook them.

We usually have leftover kale, which I enjoy for lunch the next day - with a side of brown rice or with polenta.

If you are enjoying these recipes please leave me a comment. I offer private cooking lessons in Manhattan, NYC, Westchester, CT, and NJ. Healthy eating and weight loss consultations available via the phone throughout the country.

Quinoa Salad with Celery and Grapes

2011-08-17T09:23:00.000-07:00

Quinoa cooks in only 15 minutes, so this is a great meal to make for dinner or a quick lunch to bring with you to work. I like to make a lot so I have leftovers for a few days - I eat this salad for breakfast, lunch, or dinner! Healthy snack too.

Cook quinoa according to package directions. Season with fresh lemon juice, sea salt, and olive oil, to taste. (Sometimes I stir in a little mustard for added flavor).

Stir in chopped parsley, chopped celery, halved red grapes, and toasted or raw walnuts.

Tomatoes Stuffed With Tofu and Veg

2011-08-17T09:02:00.000-07:00

These are great in the summer when tomatoes are in season and you can buy them local. After I stuffed these we threw them on the grill until the tomatoes softened a bit - but you can bake them at 350 for 15 minutes instead.

Pictured here the tomatoes are stuffed with a tofu and vegetable saute, but these also worked well stuffed with brown rice, quinoa, or seasonal sauteed veggies and fresh herbs (zucchini, summer squash, and thyme would be an excellent option).

You can also stuff peppers with this recipe instead of the tomatoes.

Saute 1 chopped onion and a handful of chopped shiitakes in a little olive oil for 5 minutes. Meanwhile, carve out the tomatoes, chopping and reserving the insides. Throw the insides into the saute with a handful of chopped parsley and saute for 2-3 minutes, until the tomatoes start to bubble.

Crumble in 1 brick of firm tofu. Season with tamari or soy sauce. Saute for 3 minutes until tofu gets hot.

Stuff into the tomatoes. Bake or grill. (You will have extra stuffing which is a great snack of side dish).

Raw Berry Crumble

2011-08-17T09:00:00.000-07:00

This is made with fresh raspberries and blueberries. Other seasonal fruit works great too: peaches, plums, strawberries, blackberries.....

In a food processor combine 1 cup walnuts, pecans, or almonds with 1/3 cup chopped pitted dates (or raisins). Pulse until well combined.

Sprinkle over 2 cups fresh fruit or berries.

Black Bean Salad with Fresh Corn and Cilantro

2011-08-07T14:59:00.001-07:00

This is great to make in the summer when fresh corn is abundant. This is delicious as a salad or as a party salsa with chips! It’s so easy too – other yummy add-ins include: chopped peaches or mangoes, basil, parsley, chives, or dill.

Sauté 1 chopped onion and 2 chopped red bell peppers in 2 tablespoons extra virgin olive oil until tender and sweet, about 15 minutes. Add to 2 cups black beans (these are freshly boiled, but canned is OK too). Toss with 1 bunch chopped cilantro, and 2 ears fresh corn kernels. (no need to boil the corn – when corn is in season the raw kernels are crunchy and sweet – just remove them with a sharp knife by sliding the blade down cob.

Brown Rice and Chard Sauté

2011-08-07T14:38:00.000-07:00

I make this for dinner, then eat the leftovers for lunch. This is a simple dinner, yet filling, satisfying, and delicious. Also yummy with quinoa – and quicker too as quinoa only takes 20 minutes to make from start to finish. You can sauté the greens while your grain is cooking. And if you’re really low on time, open a can a beans to have with the chard instead of the grain.

Cook brown rice:
Add 1 cup brown rice to 2 cups water.
Bring to a boil.
Cover, reduce heat to low, and simmer 50 minutes.

Make Chard:
Saute 1 chopped onion in extra virgin olive oil for 10 minutes. Add 1 bunch washed and chopped chard. Add a few good pinches sea salt. Saute for 8 minutes over medium heat, stirring occasionally, until chard wilts.

Spoon over the brown rice and enjoy.

Just Grillin’

2011-08-07T14:35:00.000-07:00

Scallops, Potatoes, and Salad with Olives and Lemon Dressing
Season scallops with sea salt and freshly ground black pepper. Grill 2-3 minutes per side.

Cut potatoes into wedges (leave the skin on). Toss in extra virgin olive oil, sea salt, and fresh chopped herbs (rosemary and thyme are my favorites). Grill on a low flame until cooked through – about 25 minutes. (Sweet potatoes are great too!)

Salad is chopped romaine and black kalamata olives. Toss with freshly squeezed lemon juice, extra virgin olive oil, and sea salt.

Millet Cake with Black Bean Tomato Jam and Chard Sauté with Garlic and Ginger

2011-08-07T14:12:00.000-07:00

This is a delicious dish that is completely gluten free. I like the leftover millet squares for breakfast. It’s a really excellent dish to keep on hand in the fridge for snacks as well. Here it’s served with a simple chard sauté in which I added garlic and ginger. Also with a black bean tomato jam salad. I cooked black beans, then tossed them with a simple onion and tomato sauté I made while the beans were cooking.

To make the Millet Cakes:
2 tablespoons extra virgin olive oil
1 onion, chopped
1 cup millet
4 cups vegetable stock
2 bay leaves
1 tablespoon soy sauce or tamari (Tamari is Gluten Free)
Add 1 cup millet to a dry skillet and toast for 5 minutes, until millet starts to crackle and turns golden brown.

Heat oil in a large skillet over medium heat. Add onion and a pinch of sea salt. Saute for 5 minutes. Add millet and sauté for another 5 minutes, stirring occasionally. Add stock and bay leaves. Cover and simmer for 40 minutes, stirring occasionally. Taste and add tamari or soy sauce to taste.

Transfer millet to a large baking dish. 8x8 or 9x13 inch pan works well. Your millet cake will be thicker in an 8x8 or thinner in a 9x13 inch pan.

Let set for at least 2 hours or even overnight. Then place under the broiler for 2-3 minutes to lightly brown. Cut into squares and serve.

Saffron Fish Stew

2011-08-07T14:07:00.000-07:00

This is yummeeeeee and tastes like bouillabaisse. You can also make it with clams and potatoes for a chowder. When I do this I sometimes make a base with tomato paste and stock instead of the chopped tomatoes, and I omit the ginger and shiitakes. The one pictured here is from the basic recipe below and made with wild salmon.

Fish stew:
2 tablespoons extra virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
5 shiitake mushrooms, sliced thin
1 inch piece ginger, minced
5 garlic cloves, minced
¼ jalapeno pepper, minced (optional)
2 tomatoes, chopped
2 cups fish stock or vegetable stock
1 pinch saffron
1 pound fish (de-skinned and cut into cubes) – you can use wild salmon, swordfish, halibut, monkfish, or anything else you like.
Sea salt and fresh ground black pepper to taste

Heat oil in a large pot over medium heat. Add onion, red pepper, shiitakes, ginger, garlic, and jalapeno. Add ¼ teaspoon sea salt. Saute for 10-15 minutes, stirring occasionally, until veggies get sweet and tender. Stir in chopped tomatoes and cook another 5 minutes until tomatoes begin to break down. Add stock, saffron, and fish. Cover and simmer about 5 minutes, until fish is just cooked through. Season with sea salt and fresh ground pepper to taste.

Red Quinoa Salad with Shiitakes, Red Pepper, and Onion

2010-10-28T11:42:00.001-07:00

1 cup red quinoa
2 tablespoons red wine vinegar
1/4 teaspoon sea salt
4 tablespoons extra virgin olive oil, divided
1 red onion, sliced
2 cups shiitake mushrooms, sliced
1 red pepper sliced
sea salt to taste
1/2 head parsley or cilantro, chopped

Rinse quinoa well in a fine mesh strainer. Add to a pot with 1 1/2 cups water. Bring to a boil, cover, reduce heat to low, and simmer 15 minutes or until all of the water has been absorbed.

Toss quinoa with vinegar, salt, and 2 tablespoons of the oil and set aside.

In a large skillet heat remaining 2 tablespoons oil. Add onion, shiitakes, red pepper, and a few pinches sea salt to taste. Saute, stirring occasionally, 20 minutes, or until veggies are tender.

Stir veggies into a quinoa. Stir in parsley or cilantro.

Watermelon Ice Pops

2010-08-19T13:42:00.001-07:00

Mmmmm make these for your kids - they are healthy and delicious!

You can really make these pops with just watermelon cubes you have pureed in a blender. Or you can use the recipe below to jazz things up a bit.

4 cups cubed watermelon
juice from 1/2 lime
1 tablespoon raw honey

Blend. Then strain (use a fine mesh strainer) and discard solids. If you don't have a strainer it's really not necessary to strain this.

Freeze. Makes 6 pops (approximately - it really depends on the size of your ice cream molds)

Raw Kale Salad with Walnuts, Pears, and Manchego

2010-08-17T18:28:00.001-07:00

This is super easy to make. It takes only minutes. Will last in the fridge for days.

1 bunch curly kale (red or green is fine, green is pictured here)
Juice from 1 lemon
3 tablespoons extra virgin olive oil
1/4 teaspoon sea salt
1 pears, cored and chopped (keep skin on pears and buy organic)
1 cup toasted walnuts (I like to buy raw walnuts and toast them myself)
1/2 cup grated manchego cheese

Remove stems from kale and discard stems. Tear kale into bite sized pieces with your hands. Rinse kale well under cool running water. Dry kale (either shake dry in a colander, or spin dry in a salad spinner). Kale should you pretty dry but it doesn't have to be perfect.

Add kale to a bowl with lemon, olive oil, and salt. Massage ingredients into kale for a few minutes. Kale will being to break down and wilt. Taste. Add more lemon juice, olive oil, or sea salt if desired. Some bunches of kale are bigger or smaller than others - so seasoning may need to be adjusted.

Then stir in walnuts, pears, and cheese.

Also good with a handful of currants or raisins thrown it. Mmmmmmmmmmm.

Polenta 2 Ways

2010-08-09T07:50:00.001-07:00

Pan Fried Polenta Squares over Garlicky Tomato Sauce

Creamy Polenta over Red Cabbage Veggie Saute

I made one batch of polenta, and enjoyed it two ways. Polenta is so easy to make! Leftovers will keep in the fridge for days.

Bring 4 cups water and 1 teaspoon sea salt to a boil.

Slowly stream in 1 cup organic polenta (coarsely ground cornmeal), whisking constantly.

Turn heat to low, and let polenta simmer for 20 minutes. You will need to whisk the polenta every few minutes to keep it from sticking to the bottom of the pot.

Remove from heat and stir in 2 tablespoons freshly chopped herbs (here I used thyme and sage, but other good choices are rosemary, oregano, and thyme).

Stir in 1/4 cup nutritional yeast (optional) - this just heightens the flavor a bit - gives it a cheesey taste.

Taste. You will probably need to add a bit more sea salt (1/4 to 1/2 teaspoon) - or if you have umeboshi vinegar you can use that instead of the sea salt.

Optional: stir in 1 cup fresh or frozen corn kernels.

Spoon some of your polenta into one or two single serving cereal bowls. With the rest of the polenta: pour into a well greased (with olive oil) 9x13 pan.

The polenta in your cereal bowl you can top with any veggie saute. In the photo above I used onion, red cabbage, carrots, chopped garlic and ginger. I sauteed everything in olive oil, with a little salt, for 15 minutes. Then I spooned the saute onto the polenta

For the pan fried squares: Let polenta completely cool. This should take about 2-3 hours, but you can also leave it in your fridge overnight if you desire. Then, cut the polenta into big squares. Pan-fry in extra virgin olive oil until golden and crispy. You should do this on medium heat for 7-8 minutes for the first side, and 3 minutes for the flip side. Serve over tomato sauce with garlic and fresh basil.

Macadamia Nut Cream Berry Parfait - Raw Dessert

2010-06-07T10:22:00.000-07:00

This is a raw vegan dessert. That white creamy lusciousness only looks like dairy.

I love making this cream. It's a great cupcake frosting, fruit topping, and pie accompainment. You can add some cacao or cocoa powder for a rich chocolate pudding.

Soak 2 cups raw macadamia nuts for 2 to 4 hours. Drain.

Add to a blender with:
1/4 teaspoon sea salt
1 teaspoon pure vanilla extract
1/3 to 1/2 cup agave nectar depending on how sweet you like your cream. (or us 1/3 cup honey or maple syrup to replace agave).
1/2 cup water

Blend on high speed until creamy. Blend for at least a few minutes, stopping to scrape down sides of blender periodically.

Top with your choice of fresh fruit.

*Note, this cream also comes out fabulous with cashews!

For weight loss, this is a great snack or healthy dessert. Very helpful in weaning you off ice cream!

For more weight loss info and to schedule a consultation please visit www.GetHealthyWithCarol.com

Red Quinoa Salad

2010-06-07T06:53:00.000-07:00

You can add any combination of chopped veggies, herbs, dried fruits, nuts and seeds to this salad.

This one has chopped celery, red onion, red peppers, chives, parsley, and dates. It's garnished with a sprig of rosemary.

I tossed the finished salad in a mustard vinegarette which I made in my blender by combining prepared mustard, olive oil, sea salt, and red wine vinegar.

For a simplier dressing toss the salad in olive oil and umeboshi vinegar. Or, olive oil, lemon juice, and sea salt.

To make red or white quinoa: rinse 1 cup quinoa in a fine mesh strainer. Add 1 and 1/2 cups water. Bring to a boil, then reduce heat and simmer until all of the water is absorbed. You can cover the quinoa in the last 5 minutes of cooking to give it a more tender texture if you desire.

This is an excellent weight loss meal! Have it over a mixed green salad for lunch, or with steamed or sauteed broccoli and a baked sweet potato for dinner. It's good for breakfast too in place of oatmeal.

To learn more about weight loss and my weight loss counseling program please visit:
www.GetHealthyWithCarol.com.
Learn to lose weight the healthy way - and keep it off too!

Sundried Tomato Salad

2010-05-14T09:34:00.001-07:00

Mixed greens with freshly chopped cilantro, sunflower sprouts, and sliced fresh or roasted red peppers. Toss with my sundried tomato vinegarette:

¼ cup sundried tomatoes, soaked in water to cover until soft.
¼ cup apple cider vinegar
1/3 cup evoo
2 teaspoons raw honey
1 clove garlic, minced
2 Tablespoons fresh herbs or 2 teaspoons dried
½ cup water, more or less to desired consistency
½ to 1 teaspoons sea salt, to taste

Use a blender to puree all ingredients together.

For more recipes and weight loss info please visit www.GetHealthyWithCarol.com

Drink Your Greens!

2010-04-15T13:21:00.001-07:00

This drink tastes just like lemonade - it's AMAZING! And, you don't need a juicer - a blender and fine mesh strainer work just as well.

Traditional lemonade uses water and sugar as a base. I use fresh apple or pear instead. The addition of fresh lemon gives you lemonade. And that green color? - that's from the kale!

Kale doesn't actually impart such a strong flavor to this drink - but nutritionally kale really packs the punch. Whole Foods Market put out a statement that kale has the most nutrition per ounce of any other food!!! If you want to start craving kale (or just liking it) - start eating more of it - and before you know it you'll actually be hammering for more kale - believe me it works!

Juice or blend:
2 apples
1 pear
5 stalks lacinato (or dinosaur kale) - this is the greenest variety of kale
1 lemon, peeled

If you blend, you will need to add some water to facilitate blending (1/4 cup should do it). Once fully blended (like a smoothie) - drink as is, or strain through a fine mesh strainer for juice.

Pan Fried Tofu over Mixed Greens

2010-04-04T12:29:00.001-07:00

This is such an easy, quick meal. You can also serve this over brown rice instead of the salad. Or mix the tofu with steamed broccoli.

In a large pan heat 2 tablespoons extra virgin olive oil, 2 tablespoons tamari soy sauce, 2 tablespoons maple syrup, and 1 teaspoon freshly grated ginger root (or substitute with minced garlic if you prefer).

Add 1 brick of firm or extra-firm tofu that has been cut into cubes.

Pan fry on each side about 3 minutes, or until tofu begins to caramelize.

Remove from heat. Add on top of mixed salad greens that have been tossed in olive oil, vinegar, and sea salt.

To learn more about my weight loss program, visit www.GetHealthyWithCarol.com.
Because diets just don't work - but eating well does!!!

Natural Weight Loss

2010-03-22T16:06:00.000-07:00

Lose weight naturally with whole and organic foods. For private consultations - via phone or in person - please visit www.GetHealthyWithCarol.com and contact me!

Black Bean Chili Vegetable Burgers with Coriander (Cilantro) Sauce and Sauteed Radicchio

2010-03-22T15:26:00.000-07:00

If the title of this post is making you tired before you even start cooking - just make the burgers! They are so delicious all on their own (or maybe with a little ketchup or tomato sauce if you desire, although I like them over a bed of mixed green lettuce or sauteed kale).

Also, make A LOT - these freeze really well. Great for a quick meal or snack anytime! Sometimes I'll even grab one for breakfast too.

Burgers:
Add 1 cup brown rice and 1 can Eden black beans (rinsed) to a pot with 2 cups water and a good pinch of sea salt. Bring to a boil, cover, reduce heat to low, and simmer 40 minutes, or until all of the water has been absorbed.

Take a potato masher, and mash mixture, directly in pot, while still hot, for about 30 seconds.

Meanwhile, in a large saute pan, heat 2 Tablespoons olive oil and saute 1/2 large chopped onion (or 1 small), 1 chopped carrot (or 1/2 chopped red pepper in place of carrot), and 1 chopped celery stalk with a few good pinches sea salt.

Saute over medium, stirring occasionally, for about 15 minutes, or until veggies are sweet and tender.

Now, add 1/2 of a small jar of tomato paste to the saute, with 2 tablespoons water or veg stock to loosen the paste. Add a few good shakes of Chili Powder and Cayenne (cayenne is optional - if you like spicy!). Saute about 30 seconds. Then add this mixture right into the brown rice black bean mixture.

Stir everything together well. Taste. Add sea salt or Tamari or Soy sauce if you need more seasoning/flavor. Usually a few shakes from my jar of Eden Tamari does the trick!

Let mixture cool, then form into patties, and pan fry on each side until golden.

Tip: If mixture isn't sticky enough to form into burgers, throw entire mixture into food processor and pulse a few times.

Makes about nine 1/3 cup burgers.

Note on burgers: You can also make these with Millet instead of rice! Simply replace the 1 cup rice with 1 cup millet. Use 2 1/2 cups water instead of the 2 cups (millet needs lots of water!)

Coriander Sauce (this is really a cilantro chutney);
To a food processor or blender (but the processor works better) add:

1 head cilantro, stems removed and discarded
juice from 1 lemon
1/2 teaspoon sea salt
1/4 of a chopped onion
1/2 teaspoon each ground mustard seed and cumin, if available
2 garlic cloves, minced, optional
1/2 inch piece fresh ginger, chopped, optional
1/2 small jalapeno pepper, chopped (if you like a little "kick" in your sauce)
1/4 cup olive oil

Pulse until you form a thick paste. Add more olive oil and/or salt if needed for consistency/taste.

Note: These burgers also go well with a homemade pesto!!!

Radicchio Stir Fry
Heat olive oil in a large saute pan.
Add chopped radicchio and some sea salt and few shakes balsamic or red wine vinegar (vinegar is optional).
Saute for about 4 or 5 minutes, or until radicchio wilts.

Quinoa Oat Porridge with Blueberry Compote and Walnuts

2010-03-22T15:09:00.001-07:00

This is what I've been enjoying for breakfast these days. Lucky me, huh?!

I take 1/2 cup quinoa (See Note*) and add 1/2 cup thick rolled oats. Into a pot with about 3 or 4 cups water. Bring to a boil, then simmer, uncovered, stirring occasionally for about 20-30 minutes, or until creamy. Add more water as needed if porridge becomes too thick.

Season with a pinch of sea salt.

*Note: I like to buy the "no rinse" quinoa in the blue box if it's available. If not, you'll have to rinse your quinoa in a fine mesh strainer under cool running water for a few moments. This gets rid of the bitter outer coating called Saponin).

For the compote:

Take 1 bag frozen blueberries and add to a small pot with 1 cup apple juice. Bring to a boil, then continue to boil, uncovered, for about 10 minutes, stirring occasionally, until mixture becomes thick and can coat the back of a spoon.

Fill a bowl with some porridge, add the blueberry compote, and top with toasted salted walnuts.

The compote and porridge with stay fresh in the fridge for days.

Red Cabbage Slaw

2010-02-28T15:17:00.000-08:00

Crunch, crunch, crunch. Making this is a no-brainer and takes only minutes. It lasts in the fridge for a few days too.

Thinly slice red cabbage. As much or as little as you want. A nice addition are thinly sliced carrots too (pictured here). You can also add thinly sliced apples or pears too.

For 1/4 of a red cabbage the dressing is as follows:

1 teaspoon prepared mustard

1 teaspoon raw honey

1 tablespoon red wine vinegar

1 teaspoon evoo (extra virgin olive oil)

pinch sea salt

Mix well with a fork or wire whisk and coat with cabbage - using your hands is best!

*oh, and a sprinkling of walnuts on top is simply divine!!

Greens Soup

2010-02-28T15:11:00.000-08:00

I love this soup. It's creamy and has a chees-y taste from the nutritional yeast. Anyone who likes cream of broccoli or cream of asparagus soup will lap this right up!

Saute 1 large onion in 2 Tablespoons evoo (extra virgin olive oil) for 10 minutes on medium heat.

Add peeled and chopped broccoli stems and florets (1 bunch broccoli)

Add water or veg stock to cover.

Cover and simmer 2 minutes.

Add 1 bunch asparagus, chopped.

Cover and simmer until just tender.

Add 1 container or bag pre-washed spinach and stir until wilted.

Add to blender and puree on high speed with sea salt (to taste - about 1/2 teaspoon), nutritional yeast (about ¼ cup), and ume vinegar to taste (optional. you can also use lemon juice instead of ume vinegar to heighten the flavor profile).
* you will need more salt if you use water. you will need less salt if you use veg stock

(celery seed and black pepper are also nice additions :)

Remember, use whichever greens you have on hand or like: kale and chard are good too.

Curried Squash Soup

2010-02-16T10:37:00.000-08:00

I make this soup creamy without using any dairy. This is a nutrient packed vegan soup. It's slightly sweet, spicy, and rich tasting without being heavy or fattening. If you're trying to lose weight and craving something creamy, sweet, and rich - this soup is a terrific substitute. Great for mid-day or evening snacks!

1 tablespoon extra virgin olive oil
1 onion, chopped
2 large shiitake mushroom caps, optional (use if available for a richer tasting soup)
1/4 teaspoon sea salt
1 teaspoon curry powder
dash cayenne pepper
1 butternut squash, peeled, seeded, and cubed
4 cups vegetable stock

Heat oil in a large pot over medium heat. Add onion, optional shiitakes, and salt. Saute for 10 minutes, stirring frequently.
Turn heat to low, add curry and cayenne, and saute 30 additional seconds.
Add squash and stock. Cover and simmer until squash is tender and can be easily pierced with a fork.
Transfer to a blender and puree. Add more stock (or water) if needed to facilitate blending.
Taste and add more salt or spices if needed.
The soup pictured here is garnished with scallions and paprika.

Quinoa Kidney Bean Salad

2010-02-16T10:21:00.001-08:00

1 cup quinoa
1 can Eden* kidney beans, drained and rinsed well
1 large handful olives (pictured here are Organic sun-dried pitted kalamata olives)
1 cucumber, chopped
1 carrot, cut into matchsticks
1 cup walnuts, lightly toasted (I like to do this myself in the toaster oven)
1/4 cup diced red onion
1 tablespoon organic extra virgin olive oil
2 or 3 tablespoons red wine vinegar, to taste
juice from 1/2 lemon

Rinse quinoa in a fine mesh strainer under cool running water. Drain well and add to a pot with 2 cups cold water. Cover and bring to a boil over medium heat. Reduce heat to low and simmer 15-20 minutes, or until all of the water has been absorbed.

Add to a large bowl and toss with remaining ingredients.

*I like Eden canned beans because they are cooked with Kombu seaweed, which makes them easier to digest and gives an added nutritional boost too.

Carol's Greek Salad

2009-12-27T14:50:00.000-08:00

This is my take on a greek salad. The base is arugula, a peppery green, and my absolute favorite salad green.

I've also added some local goat cheese from a farm that loves and takes care of their animals. Toasted walnuts are thrown in (I always have a batch of these on hand for my oatmeal and snacks), a chopped cucumber, kalamata olives, and what really gives this salad a boost is the dried oregano I add to the dressing (you can use fresh oregano if it's available to you).

Take as much washed and dried arugula as you'd like to eat. Toss it with olive oil, red wine vinegar (or lemon juice), a few pinches sea salt, freshly ground pepper, and a few shakes dried oregano. Add toasted pecans, thinly sliced red onion, goat cheese, kalamata olives and chopped cucumber. Consume immediately.

Fennel Salad with Orange Segments

2009-12-27T14:40:00.000-08:00

This salad is even better the second day after the fennel has had time to marinate with the dressing. I've made a mustard dressing here, but fennel tossed with just some freshly squeezed lemon juice, olive oil, and a sprinkling of sea salt is nice too.

This is also delicious served over a bed of lightly dressed arugula salad.

Ingredients:
1 bulb fennel, fronds removed
1 orange, segments removed
1 teaspoon prepared mustard
1 teaspoon red wine vinegar
1 tablespoon extra virgin olive oil
pinch sea salt, or more to taste
freshly ground black pepper

Thinly sliced fennel blub. Add to a bowl with the orange segments. Add remaining ingredients and toss well with your hands.

Quinoa Salad with Blueberries

2009-12-27T14:17:00.000-08:00

Notice the fresh and dried blueberries. I've also added toasted pecans, chopped cucumbers, and sliced scallions. Some other options include currants, dried cranberries, toasted walnuts, sunflower seeds, pumpkin seeds, chopped red roasted peppers, cilantro or parsley, shredded carrots, and minced red onion.

The quinoa itself is seasoned with red wine vinegar, olive oil, and sea salt. Unseasoned quinoa can be too bland for most people.

Quinoa has a bitter outer coating called a saponin. Therefore, it is important to rinse quinoa well in order to remove this bitter substance. The best way is to transfer the quinoa to a fine mesh strainer and rinse under cool water for a few minutes. Alternatively, "no rinse quinoa" is often sold in healthfood stores. This quinoa you don't need to rinse before you cook. You can purchase the off white color (in the photograph), or the red quinoa.

Ingredients:
1 cup quinoa
1/4 teaspoon sea salt
1 tablespoon red wine vinegar
1 tablespoon extra virgin olive oil
1/2 lemon, juiced
1/2 pint fresh blueberries
1/3 cup dried blueberries
3 scallions, sliced thin
1 cucumber, peeled and chopped
1/3 cup pecans, toasted

Rinse quinoa well in a fine mesh strainer. Add to a pot with 2 cups water. Bring to a boil. Add sea salt, cover, reduce heat to low, and simmer 15 minutes or until all of the water is absorbed.

Tranfer to a large bowl. Add the vinegar, olive oil, lemon juice and mix well.

Add the remaining ingredients and mix well.

Serves 2.

Brown Rice Salad with Sundried Tomatoes, Olives, Shiitakes, and Parsley

2009-11-29T16:39:00.000-08:00

This is a great salad to make with leftover brown rice!

In a saute pan, add some extra virgin olive oil. Heat over medium. Add 1 chopped onion, 1 handful sliced shiitake mushrooms, and 1 handful chopped sundried tomatoes. Saute until soft, about 10 minutes.

Add this mixture to 1 cup brown rice. Stir in 1 handful chopped parsley or cilantro and 1 handful black kalamata olives.

Season with soy sauce to taste.

Sea Veggie Salad

2009-10-31T15:56:00.001-07:00

This is a raw sea vegetable salad with arame, parsley, carrots, and marinated shiitake mushrooms. It's super quick and easy to make.

1/2 bag arame (or 1 cup)
4 shiitake mushrooms, sliced thin
1 tablespoons Bragg's Liquid Aminos or Soy Sauce
1 tablespoon toasted sesame oil
1 carrot, cut into matchsticks
1/2 head parsley or cilantro, chopped

Add arame to a large bowl and cover with water. Let soak about 10 minutes, until arame has the consistency of al dente pasta. Then drain immediately and set aside.

Add shiitake to a small bowl with Bragg's and sesame oil. Let marinate 10 minutes, then add to the arame. Do not drain.

Add the rest of the ingredients and stir to combine.

Taste. You can now add more Bragg's or toasted sesame oil to taste.

Creamy Beet Soup

2009-09-14T09:15:00.000-07:00

This soup is creamy, sweet, and very satisfying. It's also easy to make. You can double the portion as it freezes well and is a wonderful "no-tomato" sauce to pour over pasta!

Recipe:

Heat 2 tablespoons extra virgin olive oil in a large pot.

Add 2 chopped onions. Saute over medium heat about 10 minutes, stirring ocassionally, until onions brown.

Add 1 bunch of beets that have been peeled and chopped. Add 1 bunch of carrots that have also been peeled a chopped. Add 1/2 teaspoon sea salt and 1 container organic vegetable stock (4 cups). Bring to a boil. Cover, reduce heat to low, and let simmer 1 hour.

Puree mixture in a blender (you will need to do this in 2 batches). Taste and add more salt if desired. Also, if you have umeboshi vinegar on hand, blend in about 1 teaspoon.

Garnish with parsley or chives if desired.

Pan Fried Teriyaki Tofu with soba noodles and kale

2009-09-05T10:10:00.000-07:00

This tofu recipe works great over a bowl of brown rice or steamed broccoli too.

Make a tofu marinade with 1/4 cup soy sauce and 1/4 cup maple syrup. You can add some grated ginger or minced garlic to the marinade if you desire.

Add cut tofu pieces in a single layer to an 8 inch round or square pan. Pour marinade over top. Let marinate 30 minutes to one hour, flipping tofu pieces once.

Heat 1/4 cup extra virgin olive oil in a large skillet over medium heat. Add tofu slices in a single layer. Flip after about 2 minutes, once the bottom of the tofu pieces have caramelized and turned golden brown. Caramelize on the other side for another 2 minutes, then remove from heat and set aside.

*Hint: If you try to flip your tofu pieces and they are sticking, don't move them. You know your tofu is ready to flip when it doesn't stick anymore.

Cook 1 package soba noodles according to package directions and drain. Set aside.

In the same large skillet you used to cook the tofu (no need to clean the skillet), add 2 additional tablespoons extra virgin olive oil and 1 chopped onion. Cook for 5 minutes over medium heat, stirring occasionally. Add 1 bunch of kale that you've rinsed and chopped (discarding stems). Stir until kale wilts, about 5 minutes. Add noodles to pan and stir. Add 1 tablespoon soy sauce and 1 tablespoon toasted sesame oil.

Plate. Add tofu on top of soba noodles. Garnish with freshly chopped parsley if desired.

Gazpacho with Organic Corn

2009-08-09T13:05:00.001-07:00

This delicious summer soup is easy to make with a food processor - it takes just minutes.

2 large tomatoes, roughly chopped
1 teaspoon chopped jalapeno
1 roasted red pepper
1 head cilantro, large stems removed
1/4 small red onion
2 stalks celery, roughly chopped
2 tablespoons extra virgin olive oil
1 teaspoon raw honey
dash cayenne pepper, optional
sea salt to taste
2 ears fresh organic corn, slice off kernels using a knife

Add everything, except corn, to a food processor and pulse until combined. Stir in corn and serve.

Brown Rice Salad with Cilantro Sauce and Veggies

2009-08-09T12:48:00.000-07:00

Sometimes I even eat this for breakfast! It's super healthy and makes a great lunch or dinner served with a baked sweet potato or side of steamed broccoli. It will last for days in the fridge.

For salad:

1 cup brown rice

2 tablespoons extra virgin olive oil

1 red onion, sliced

1/4 head green cabbage, sliced

1 large carrot, cut into matchsticks

3 large kale leaves, finely chopped

sea salt, to taste

In a saucepan, add 1 cup brown rice to 2 cups water. Bring to a boil over medium heat. Add 1 pinch sea salt, cover, turn heat to low, and cook 45 minutes, or until all of the water has been absorbed.

Add to a large bowl.

In the meantime, add oil to a skillet and heat over medium-low heat. Add onion, cabbage, and a few good pinches sea salt. Saute until veggies begin to turn golden brown, 8-10 minutes. Add carrot, kale, and another pinch sea salt, and saute until just tender, 2-3 minutes more. Add veggies to bowl with brown rice.

Cilantro Sauce:

1 bunch cilantro, large stems removed

1 small shallot, cut into chunks

1 teaspoon chopped jalapeno

2 garlic cloves

1 tablespoon mustard

juice from 1/2 of a lemon

sea salt, to taste (about 1/8 - 1/4 teaspoon)

1/3 cup extra virgin olive oil

To a food processor add cilantro, shallot, jalapeno, garlic, mustard, lemon and salt. With food processor running, slowly stream in olive oil. Taste and add more salt if needed.

Stir this sauce into the brown rice and veggies.

Lemon Raspberry Corn Muffins

2009-07-24T05:39:00.000-07:00

These muffins are completely whole grain, they contain no white flour. I also use maple syrup to sweeten them instead of sugar - maple syrup contains some nutritents, unlike sugar which has zero nutritional value. Studies also show that maple syrup is absorbed into your blood stream more slowly than sugar - which means you're less prone to getting a "sugar high" and then a "low" from these delicious treats.

Also, since they are chock full of whole grains (which fill you up) you're more likely to be satisfied with one or two, instead of finding yourself wanting to eat the whole tray!

Plus, these are light, fluffy, and moist. Your friends and family will have no idea they're eating a healthy, whole grain, naturally sweetened, muffin!

Dry Ingredients:
1 cup organic (or non-gmo) cornmeal
1/3 cup organic (or non-gmo) whole wheat pastry flour
1 teaspoon baking powder
1/8 teaspoon sea salt

Wet Ingredients:
1/3 cup extra virgin olive oil
1/3 cup maple syrup
2/3 cup almond milk or soy milk
Lemon zest, from 1 organic lemon
2 farm fresh eggs

1 cup raspberries, fresh or frozen is fine.

Preheat oven to 350 degrees.

Grease a muffin or loaf pan and dust with flour. Tap out excess.

In a large bowl, with a whisk, mix dry ingredients together well.

In a separate bowl, whisk wet ingredients together well.

Add wet ingredients to dry and whisk until just fully incorporated.

Gently fold in raspberries.

Bake at 350.

25 minutes for muffins. 1 hour for a loaf.

Check doneness by inserting a toothpick into the center muffin, or center of the loaf. It should come out clean, or with moist crumbs.

Blueberry Mango Pudding - Dairy Free and Gluten Free

2009-07-21T13:05:00.000-07:00

This is a thick, rich, creamy pudding. It's super easy to make too! And, your kids will love it - just don't tell them it's healthy.... shhhhhhhh.

To a blender or food processor add:
1 cup macadamia nuts
1 mango, peeled and sliced
2 handfuls blueberries
2 tablespoons maple syrup, more or less to taste
1/2 teaspoon vanilla extract
1 pinch sea salt

Blend on high until smooth and creamy. Garnish with fresh blueberries

Watermelon Cooler

2009-07-15T17:33:00.000-07:00

Watermelon Cooler with Lime Ice Cubes, Garnished with Basil.

This is a great summer drink!

Have with breakfast, as a mid-afternoon snack, or as a healthy after-dinner treat.

It's fantastic to drink while you're fasting too!

Add watermelon cubes to fill your blender and puree until smooth.

Strain though a fine mesh sieve.

Refrigerate. I like to make a lot - it keeps for days!

Enjoy with freshly squeezed lime juice or

Lime Ice Cubes: add 1/4 cup freshly squeezed lime juice to 3/4 cup water with 1 tablespoon agave nectar or raw honey. Whisk. Pour into ice cube trays. Once frozen, store in a freezer bag.

Lime ice cubes are also great to use in summer cocktails!

*note: try pureeing the watermelon with a peeled and seeded cucumber for a Watermelon-Cucumber Cooler!

Spelt Berry Salad with Farmer's Market Veggies

2009-05-28T12:48:00.000-07:00

Spelt berries taste very similiar to whole wheat berries or barley. Both of which could be substituted for the spelt berries in the salad.

Basically I made this salad with the veggies in my fridge. So use whatever you have on hand. Other options include toasted nuts and seeds, any type of salad green, beets, roasted red peppers, corn, edamame, cucumbers, mushrooms, etc.

This salad keeps for days in the fridge - great for lunch topped with sliced avocado, a yummy snack, or for dinner with a baked sweet potato and soup.

To make spelt berries
- 1 cup spelt berries, rinsed in a fine mesh strainer
- 5 cups water
- 1 good pinch sea salt
- In a pot, bring spelt berries and water to a boil. Add sea salt and simmer 1 hour. Drain.

Salad Ingredients:
- 1 clove garlic, minced
- 2 tablespoons soy sauce
- 2 tablespoons chopped red onion
- 1 carrot, sliced, chopped, or cut into matchsticks
- 1 celery stalk, chopped
- 2 red radishes, sliced thin
- 1 handful cilantro leaves (or parsley), chopped
- 2 scallions, chopped
- 1 large handful baby arugula leaves
- 3 tablespoons toasted sesame seeds
- 2 tablespoons toasted sesame oil

In a large bowl add garlic and soy sauce. Stir. Add remaining ingredients and stir well. Taste. Add more sesame oil and soy sauce to taste.

For more recipes visit www.GetHealthyWithCarol.com

Blueberry Goodness with Crumble Topping

2009-05-27T17:24:00.001-07:00

This is my super-healthy version of a blueberry crumble. The topping is a raw date-nut crumble that is sweet, tender, and delicious (wheat free and gluten free too)! In the photo I have added some fresh organic raspberries.

For blueberry goodness:

1 10 0z bag frozen blueberries (or use fresh when in season)

1/3 cup water

1 teaspoon vanilla extract

pinch sea salt

1/4 cup brown rice syrup

3 tablespoons kuzu root (or arrowroot or cornstarch) dissolved in 3 tablespoons cold water

2 teaspoons lemon juice (use fresh, from a lemon)

In a small saucepan bring the blueberries, water, vanilla, salt and rice syrup to a simmer over medium heat. Taste. Add more brown rice syrup if you desire it to be sweeter. Stir in the dissolved kuzu, arrowroot, or cornstarch. Continue to simmer and stir for about 20 more seconds.

Remove from heat and stir in lemon juice. Pour into a dish to let cool.

Crumble topping:

To a food processor add 1 cup pecans, 1/2 cup pitted dates, and 1/2 teaspoon cinnamon. Pulse until crumbly. Sprinkle on top of the blueberry goodness.

Serves 4

Creamy Carrot Soup with Garlicky Sauteed Greens

2009-05-23T06:01:00.001-07:00

Creamy Carrot Soup (dairy free)

with garlic and onion sauteed greens

This is a super creamy soup made without dairy! It's sweet and savory at the same time, and oh-so-satisfying!!

Chop 1 large onion.

Heat 1 tablespoon olive oil in a large pot, over medium heat.

Add onion and 1/8 teaspoon sea salt.

Cook for about 10 minutes, or until onions start to brown, stirring often.

Add 8 carrots, chopped. (No need to peel if you are using organic).

Add 1 cup water and another 1/8 teaspoon sea salt.

Cover and bring to a boil.

Reduce heat and simmer until carrots are very tender, about 30 minutes.

Puree in a blender, adding more water as needed to facilitate blending.

Taste.

Add a bit of honey for a sweeter taste. I also like to sprinkle in some cinnamon and nutmeg.

For the greens:

Wash and dry 1 bunch greens. Here I've used chard. But you can also use kale, collards, bok choi, arugula, spinach, etc.

Set the greens aside.

Slice 1 large red onion.

Heat 1 tablespoon olive oil in a saucepan, over medium heat.

Add onion and 1/8 teaspoon sea salt.

Cook for 10 minutes, stirring often, until onions begin to brown.

Then, add 1 or 2 cloves garlic, minced, and saute for 30 seconds.

Add your greens and 1/4 teaspoon sea salt.

Stir until the greens begin to wilt, and then immediately remove from heat when they reach the doneness you desire. I take them out as soon as they turn bright green and just a bit tender.

Whole Oats Porridge

2009-03-27T06:26:00.001-07:00

whole oat groats in their natural state (above)whole oat groats porridge with cinnamon, nutmeg, toasted pecans and dried cranberries

Porridge made from oats is one of my favorite breakfast foods. I like to make them from whole oat groats for a richer and creamier porridge.

Rolled oats come from steam rolled Whole Oat Groats. And steel cut oats come from the whole oat groat as well.

Oat groats take some time to cook, which is probably why they aren't as common, but the delicious taste more than makes up for it - and I have a great cooking method!

Before you go to bed, take 1 cup whole oat groats and add 6 cups water. Bring to a boil. Add a few pinches sea salt, turn off heat, and cover.

In the morning, bring your porridge up to a boil again. Simmer for 30 minutes, stirring occasionally, adding a little water if your porridge gets too thick or starts to stick to the bottom of the pot. You can even simmer for 1 hour if you have the time. The longer you simmer, the creamier it gets!

You can store it in the fridge and re-heat all week for a delicious and healthy breakfast! This recipe makes A LOT of porridge. It's way more economical than buying rolled oats too.

Brown Rice with Leeks

2009-03-13T12:20:00.000-07:00

This is a great snack or side dish.

Chop one whole leek from root to tip. Rinse well in a strainer as leeks can be quite dirty.

Saute leek in olive oil with 1 clove crushed garlic and a few pinches sea salt.

Saute only until the leeks just start to wilt and turn bright green - about 1 minute.

Add cooked brown rice (freshly cooked or from the fridge) with a few good dashes soy sauce.

Stir to combine. Taste. Add more soy sauce if needed.

Delicious topped with steamed vegetables!

Almond Butter Delights with Dark Chocolate

2009-03-01T12:42:00.000-08:00

Almond Butter Delights with Dark Chocolate

These are a nutritional powerhouse! Loaded with good quality fats and whole grain flour, this is a tasty treat that's good for you too! Packed with nutritionally dense almond butter and ground almonds, they will fill you up fast, and keep you full for hours. Lightly sweetened with pure maple syrup, these are a fantastic healthy mid-afternoon snack for when you're on the go!

For a version of these made with peanut butter visit www.GetHealthyWithCarol.com/Recipes

Ingredients:
½ cup plus 2 tablespoons almond butter
½ cup pure maple syrup
2 tablespoons extra virgin olive oil, or another oil of your choosing
¾ teaspoon pure vanilla extract
2/3 cup white whole wheat flour
1/3 cup almond meal (if you can’t find almond meal to purchase you can grind almonds in a food processor until finely ground).
1 pinch sea salt
½ teaspoon baking soda
¾ cup dark chocolate chips (I like to buy a 72% cocoa chocolate bar and chop it into small pieces)

With a mixer cream:
almond butter
maple syrup
olive oil
vanilla extract

In a separate bowl, whisk:
flour
almond meal
salt
baking soda

Add the dry ingredients to the wet, in 3 batches. Using a spatula give a few stirs between each batch. Stop stirring as soon as flour mixture has been completely incorporated. Do not over mix.

Gently stir in chocolate chips.

Spoon tablespoon sized drops onto a parchment lined baking sheet.

Bake at 350 for 9-10 minutes in the middle oven rack. Test doneness by removing 1 cookie from the oven with a spatula. Turn it upside down onto the counter. The bottom should be slightly to medium golden brown in color. Do not over bake these!

Makes about 38 moist and chewy cookies.

http://www.gethealthywithcarol.com/

Vegan Blueberry Corn Muffins

2009-02-19T09:27:00.000-08:00

These whole grain muffins are made with corn flour and white whole wheat flour. They are lightly sweetened with maple syrup and chock full of antioxidant blueberries. The lemon zest gives them a mellow lemony kick.

Enjoy for breakfast or a healthy snack! Great for kids lunches too!

Ingredients:
1 cup finely ground cornmeal or corn flour
1 cup whole grain spelt flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon finely ground sea salt
2/3 cup unsweetened soymilk (or water)
1/3 cup extra virgin olive oil
1/3 cup maple syrup
The zest from 1 lemon, finely grated
1 cup fresh or frozen blueberries. If using frozen, defrost and drain in a strainer before using.

Preheat oven to 350 degrees Fahrenheit.

In a large bowl mix together the dry ingredients: corn flour, spelt flour, baking powder, baking soda, and sea salt. Use a wire whisk to incorporate everything very well.

In a separate bowl mix together the wet ingredients: soymilk, oil, maple syrup, and lemon zest.

Add the wet to the dry. Stir gently until almost incorporated. Gently stir in the blueberries. Stir until combined. Do not overmix.

Pour into 12 greased muffins tins. Bake at 350 for 20 minutes, or until a toothpick inserted comes out clean.

www.GetHealthyWithCarol.com

Minestrone Soup

2009-02-11T08:02:00.000-08:00

Minestrone Soup - fill up on veggies and antioxidants!

This soup will stay fresh in the fridge for days. Reheat for a quick and healthy snack. Or serve it as a meal with a side of brown rice.

I freeze some of the leftovers in individual portions for quick de-frosting on those busy days!

Double the recipe and freeze even more!!!

Ingredients:
2 to 3 tablespoons extra virgin olive oil
1 onion, chopped
1 carrot, chopped
1 celery stalk, chopped
½ cup cabbage, chopped
½ leek, chopped
4 garlic cloves, minced
½ teaspoon dried herbs for seasoning (basil, oregano, rosemary, sage, or Italian seasoning)
2-3 tablespoons tomato paste
4 cups veggie or chicken stock
1 can kidney beans, rinsed
1-2 handfuls miniature elbow or shell noodles.
1 cup chopped kale
Sea salt and freshly ground black pepper

In a large stock pot heat olive oil over medium heat.
Add onion, carrot, and celery stalk.
Add 1 pinch sea salt and stir.
Reduce heat to low.
Cook, stirring occasionally, until veggies get soft, sweet, and slightly golden in color, about 40 minutes.
Stir in cabbage, leek, garlic, and another pinch sea salt.
Cook over low heat until veggies become soft, about 6-7 minutes.
Add dried herb seasonings and stir to coat.
Add tomato paste and stir to coat.
Add veggie or chicken stock.
Bring heat up to medium.
Add kidney beans and noodles.
Simmer until noodles are tender.
Season with salt and pepper to taste.
Remove from heat and stir in 1 cup chopped kale.

Serves 6

* This is a thick soup. Add more stock (or water) for a thinner soup.

http://www.gethealthywithcarol.com/

Weight Loss Adventure in Hawaii!

2008-09-25T09:16:00.000-07:00

With Carol Anne Wasserman, holistic health counselor specializing in natural and permanent weight loss, and Isis Masoud, weight loss through energy movement practitioner.

For women and men of all ages who struggle with losing weight and keeping it off, this workshop is for you!

Learn how you can eliminate cravings for unhealthy foods and start craving more healthy foods! Receive cooking instruction on simple, healthy and fast meals the whole family will enjoy. Take home a personalized meal plan that’s right for you, that will work for you!

You will be treated to daily yoga classes in the most beautiful setting imaginable. And, explore the most undiscovered and exciting part of the Big Island with a former resident, Me!

For detailed retreat info visit www.GetHealthyWithCarol.com

Retreat takes place from Feb 11th 2009 – Feb 15th 2009.

All inclusive prices start at $1,100. Space is Limited!

Miso Tahini Dip

2008-09-01T19:05:00.000-07:00

Miso Tahini Dip

Great as a dip for raw veggies. You can add a little more water and use it as a sauce for steamed vegetables and brown rice too. Tahini offers fat and protein - which helps keep you full for longer periods of time along with reducing cravings for other foods.

Puree the following in a blender:

1/2 cup sesame tahini
2 tablespoons brown rice syrup (or 1 tablespoon honey)
2 tablespoons soy sauce, shoyu, or tamari
2 teaspoons mustard
1 tablespoon toasted sesame oil
1 tablespoon sweet white miso (optional)
dash cayenne pepper (optional)
3 tablespoons to 1/2 cup water - depending on if you want to make a dip or a sauce.

Coconut Vanilla Millet Pudding

2008-09-01T18:58:00.000-07:00

Coconut-Vanilla Millet Pudding

A healthy and satisfying breakfast. Will keep you full for hours. Millet and coconut offer excellent nutrition - including key vitamins and antioxidants for optimal health. Millet also has protein and is very easy to digest, which is vital for weight loss. Great to enjoy as a healthy mid-afternoon snack too!

Ingredients
4 cups almond milk or soymilk
¾ cup millet, rinsed
2/3 cup unsweetened shredded coconut
1/3 cup brown rice syrup
¼ cup sliced dried apricots
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 pinch ground nutmeg
1 pinch sea salt

Preheat oven to 350 degrees.
Grease an 8x8 baking pan with extra virgin olive oil
Heat milk over low-heat until it simmers.
Remove from heat and stir in all of the ingredients.
Pour into baking dish.
Bake, uncovered, for 1 hour and 30 minutes.

Using Local and Seasonal Veggies for Optimal Health

2008-06-11T16:08:00.000-07:00

Farmer’s Market Spring Vegetable Favorites… Delicious Recipes Too!

Ahhh spring! Love is in the air, and so is arugula! This delicious green, used in aphrodisiac recipes since Roman times, was actually forbidden to plant in convent gardens. But its love inducing properties is not the only reason it’s one of my favorites. A light, peppery leafy vegetable, arugula packs the punch. A one cup serving is only 4 calories but contains 40% of the daily recommendation for vitamin A intake. Arugula is the acupuncture of food, unlocking stagnant energy with its pungency; light, uplifting flavors awaken the senses and bodily functions too. Arugula is so powerful that its first use was for medicinal purposes (and not for food). The oil, extracted from the leaves was made into an ointment for healing burns and skin infections, and was also said to treat hair loss.

For a Simple Delicious Arugula Salad
Toss these tender greens with extra virgin olive oil (or unrefined cold pressed sesame oil) and few pinches of sea salt, a dollop of mustard and a sprinkle of balsamic (or brown rice) vinegar.
Arugula is also great in any noodle dish, from stir fries to soups and noodles with sauce. No need to cook; if the dish is hot, the arugula will wilt perfectly. Here’s a favorite:
Lemon Olive Oil Pasta with Arugula
While your choice of pasta is cooking, grate the zest of 1 lemon into ½ cup extra virgin olive oil. Let this marinate while you sauté in a pan 2-3 cloves minced garlic and 1 minced shallot in 2 Tablespoons extra virgin olive oil. Let cook for a few minutes, then add the cooked pasta with the juice from one lemon. Add the olive oil and zest that have been marinating. Stir in a couple pinches sea salt and remove from heat. Add a few large handfuls arugula, or more! Stir and Enjoy!

Arugula is part of the mustard family, the seeds of which make the condiment mustard. All mustard greens are excellent sources of vitamin A, C and E, essential antioxidants that team up to fight free radicals, and therefore reduce the signs of aging. They are also great for you’re heart, lungs (including asthma conditions), and bone health (because they are loaded with calcium). Mizuna, a Japanese mustard green, is wonderful raw tossed in a salad. Sauté any mustard green in oil with a few pinches sea salt then toss with toasted pecans, or chop mustard greens fine and add to soups at the last minute.

Peas abound this time of year. Green peas, snow peas and sugar snap. Green peas are the small round balls that must be removed from their shells before eating. With sugar snap and snow peas, the peas and pods are eaten. Both have a similar oblong shape, though sugar snap are plumper and sweeter. Peas are so old they’ve been found in ancient Egyptian tombs, and the snow pea is one of the earliest cultivated plants. Sugar snap is a hybrid between the other 2 varieties, developed around the 17th century, but only became commonly available in the last 30 years or so. I enjoy adding green peas to split pea soup (especially yellow split pea) at the last moment, for their bright beautiful color. Green peas only need to be cooked a second, they will turn bright green almost immediately, which signals they’re done.

Green Pea Soup
In a soup pot, heat anywhere from a couple teaspoons to ¼ cup extra virgin olive oil or unrefined cold pressed sesame oil. I like to use ¼ cup olive, but for a low oil diet, a teaspoon or two of oil is fine. Add 1 diced onion, 1 diced carrot, and 1 diced celery stalk and a few large pinches sea salt. Sauté over medium-low heat until vegetables turn very soft and begin to brown, about 45 minutes, stirring occasionally. Then, add 4 -6 cups water, 1 chopped carrot, 1 chopped celery stalk, 1 diced leek, 2 bay leaves, and 1 diced potato (optional). Add optional fresh or dried herbs (I like dried rosemary, sage, basil, black pepper, garlic powder and Italian seasoning). Bring to a boil, then reduce heat, cover, and simmer 1 hour or longer. Taste and add more salt as needed (soup should not taste salty, use only enough salt to bring out the flavors in the vegetables). During the last 15 minutes of cooking, add 2 handfuls whole grain noodles if desired. In the last minute or two of cooking add 2 cups green peas (fresh or frozen).
Tip: this soup is also great with a dried daikon broth!

Coconut Curry Green Pea Soup
Follow same directions as above but:
Replace the olive oil or sesame oil with unrefined, cold pressed, extra virgin, and/or raw coconut oil for sautéing the vegetables.
Replace herbs with 1 teaspoon curry powder, ¼ teaspoon turmeric, ¼ teaspoon ground ginger, and a pinch of cayenne pepper. (Taste, you may like to add a bit more).
Add 1 can coconut milk and 1 tablespoon brown rice syrup at the end.

Sugar Snap Side Dish
Steam sugar snap peas until they turn bright green, this only takes a few minutes, then season with coarse sea salt and optional freshly ground black pepper.

Snow Pea Stir Fry
Saute shiitake mushrooms in a couple teaspoons toasted sesame oil with a few pinches of sea salt. Turn the heat to the highest setting; add the snow peas and more salt. Stir constantly, and remove from heat immediately once the peas turn bright green, it only takes a few minutes.

Corn was developed about 7,000 years ago from a wild grass called teosinte. Cornmeal today, along with polenta and other refined corn products are made from corn with a very high starch content. The type of corn you eat on the cob is a different variety called sweet corn. Many farmers markets this time of year sell both. Freshly milled corn flour from a local farmer is a cornbread lovers dream come true, and my cornbread recipe that follows will knock your socks off! Most corn and corn products these days are genetically modified, so be sure to purchase organic only. Traditional corn, the type Columbus and the Indians ate came in many more varieties and colors than we have today, including kernels of purple and pink! Darker corn varieties, such as the blue that makes blue corn chips, have more antioxidants, a higher protein and lower starch content, which puts them lower on the glycemic index, and makes them a better choice if you are watching your weight. The blue corn variety is also a bit sweeter than our traditional yellow corn. Heat rapidly converts the sugar in corn to starch, so make sure to buy ears that haven’t been sitting in the sun, and if you can’t cook it right away, which is best, store it in the refrigerator.

Knock Your Socks Off Cornbread
1 cup finely ground cornmeal or corn flour
1 cup whole grain spelt flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon finely ground sea salt
3/4 cup unsweetened soymilk
1/3 cup extra virgin olive oil or unrefined cold pressed sesame oil
1/3 cup maple syrup
The zest from 1 lemon or orange, finely grated (optional)
1 cup fresh corn kernels
½ cup toasted walnuts, pecans, fresh cranberries, or dried (optional)
Preheat oven to 350 degrees Fahrenheit.
In a large bowl mix together the dry ingredients: flours, baking powder, baking soda, and sea salt. Use a wire whisk to incorporate everything very well.
In a separate bowl mix together the wet ingredients: soymilk, oil, maple, and lemon zest.
Add the wet to the dry. Stir gently until almost incorporated. Gently stir in the corn kernels and optional nuts/cranberries. Stir until just combined. Do not over mix.
Bake at 350 for 50 minutes. Let cool about 10 minutes before cutting.
*this cornbread is mildly sweet. For a sweeter cornbread replace maple with agave nectar.

Serve with Sweet Sesame Butter
Puree in a blender ½ cup tahini, 3 tablespoons brown rice syrup, ¼ cup warm water, and 1 pinch sea salt (or 1 teaspoon ume vinegar or 2 teaspoons sweet white miso).

Lighter cooking and simpler flavors is a great way to get your body in shape for the warmer weather. In winter our bodies tend towards stagnation, mimicking the plants and trees around us. The following dish is wonderful to make use of the wide array of spring vegetables and shed that winter sluggishness (and those pounds)!

Blanched Spring Vegetables
Wash and slice your favorite spring farmer’s market vegetables including summer squash, daikon, brussel sprouts, zucchini, carrots, sugar snap and snow peas, fennel, asparagus, red radishes, purple broccoli, celery, cucumber, tomato. Bring a large pot of water to a boil with a few large pinches sea salt. Start with the summer squash and immerse in the water. Cover pot and bring water to a boil again. Once the water starts boiling, the squash should almost immediately turn brighter in color. Remove with a small strainer. Bring water back up to a boil before immersing the next vegetable. Purple broccoli should go last as it will color the water. Celery is nice blanched, but cucumber and tomato should be served raw. Sprinkle with chopped spring herbs such as oregano, thyme, sage, dill, mint, scallions, chives, parsley, or make a

Spring Herb Hummus, with lemon for dipping the vegetables.
Puree (or hand mash with a potato masher or fork) 1-2 cups cooked chickpeas with the juice of 1 lemon, 1 minced shallot, a few drops ume vinegar or pinches sea salt and optional couple tablespoons tahini and oil (olive or sesame), the zest of 1 lemon, and 1 clove minced garlic. You can also add the leftover cooking water from the chickpeas (or plain water) for a lighter and creamier hummus. At the end stir in fresh chopped spring herbs as listed above and/or blanched shelled fava beans, blanched green peas, or raw chopped watercress.

Greens are especially cleansing for the spring, and extremely nutrient dense too. Wild spring greens to try, include chickweed, dandelion, sorrel, chicory, malva, violet, mustard greens, nettles, and watercress. Use these greens in a fresh salad, a grain or bean salad, a quick sauté, or finely minced and added to soup at the last minute. I make it a habit to find a new green, or long forgotten one, on each of my weekly visits to the farmers market! The following soup is delicious and a great cleanse too!

Creamy Greens Soup
Slice 2 large zucchini (or 4 small) into large chunks. Steam with a few pinches sea salt or tablespoon sweet white miso and optional 1 clove chopped garlic until zucchini is fork tender. Add to a blender with chopped tender spring greens such as arugula, watercress, lemon balm, or lightly steamed kale. Blend and enjoy!
Tip: add leftover cooked brown rice to the blender for an ever thicker, creamier soup!

Visit www.GetHealthyWithCarol.com for more recipes!

Quality Breakfast = Weight Loss

2008-05-09T08:08:00.000-07:00

If you consume a good quality and satisfying breakfast you'll crave, desire, and eat less food for the rest of the day. Whole grains are one of the best ways to start your day if you're trying to lose weight. Not only are they filling, but they are packed with fiber and protein so they'll keep you full for a sustained time. Whole grains load you up with vital nutrients and antioxidants. A whole grain, as opposed to a refined grain, provides you with a steady rise in blood sugar, for sustained energy and brain power. For a great breakfast try my Whole Grain Raspberry Cornbread and my Naturally Sweetened Granola with Almonds, Cashews, and Walnuts.

Cornbread With Raspberries
1/3 cup soymilk
¼ teaspoon apple cider vinegar
¼ cup extra virgin olive oil
½ cup maple syrup
1 cup finely ground cornmeal or corn flour
¼ cup almond flour or almond meal
¼ cup whole grain spelt flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
Finely grind 1 tablespoon flax seeds, or use 2 ½ tablespoons pre-ground flax seeds. Mix the ground seeds with 3 tablespoons water to make a paste.
1 cup fresh or frozen raspberries or blueberries. If using frozen, defrost and drain in a strainer before using.

Preheat oven to 325 degrees Fahrenheit.

Mix together soymilk and vinegar. Let sit.

In a separate bowl mix together the flours, baking powder and soda, and sea salt. Use a wire whisk to incorporate everything very well.

Add oil and maple syrup to the soymilk mixture. Mix very well.

Add the flax seeds mixture and wet mixture to the dry ingredients. Stir gently until almost incorporated. Gently stir in raspberries. Stir until just combined. Do not overmix.

Bake at 325 for 45 minutes. Let cool about 20 minutes before cutting.

Almond Granola
2 cups rolled oats
1 cup raw almonds
¼ cup raw cashews
¼ cup raw walnuts
¼ cup unsweetened shredded coconut
¼ teaspoon sea salt

Mix well in a large bowl.

Add the following:
¼ cup extra virgin olive oil
½ cup brown rice syrup
½ teaspoon almond extract
½ teaspoon vanilla extract.

Bake at 350 for about 25 minutes, stirring about every 5 minutes or so. Bake until light golden brown.

Granola will be sticky when you take it out of the oven. Transfer to a bowl and stir until cool.

Stir in ¾ cup dried fruit such as currants, raisins, cranberries, cherries and/or blueberries.

Serve with ground flax and fresh almond milk.

http://www.gethealthywithcarol.com/

Satisfy Your Sweet Tooth with a Satisfying Smoothie!

2008-05-08T12:24:00.000-07:00

A smoothie is one of the healthiest and most satisfying ways to nourish a sweet craving. This isn’t to say that every time you crave something sweet a smoothie will suffice, but when it does, you’ll be on your way to a healthier you! Like craves like, so the more fruit and vegetables you eat, the more you’ll begin to crave them over time. Replacing a smoothie with some other sweet or junk food, even if only some of the time, gives your body much needed nutrients, satisfies a craving with less calories, and helps to get you eating healthier food. The way to lose weight, and keep it off, is to start slow, making changes gradually and easily. A smoothie is a fantastic start to a healthier you!

Start with a base: soymilk, apple juice, orange juice, coconut milk, or water
Add Fruit: fresh or frozen: berries, bananas, mango, pineapple, and/or cantaloupe, etc.
Add Power: dinosaur kale leaves, spirulina powder, bee pollen, goji berries, blueberries, coconut, and/or maca.
Optional more flavor: almond butter, peanut butter, coconut oil, vanilla bean, and/or cocoa powder
Here’s a favorite: almond milk + blueberries + banana + dinosaur kale + peanut butter.

Detox and Cleanse with Spring Vegetables!

2008-04-24T08:44:00.000-07:00

Lighter cooking and simpler flavors is a great way to get your body in shape for the warmer weather. In winter our bodies tend towards stagnation, mimicking the plants and trees around us. The following dish is wonderful to make use of the wide array of spring vegetables and shed that winter sluggishness (and those pounds)!
Blanched Spring Vegetables
Wash and slice your favorite spring farmer’s market vegetables including summer squash, daikon, brussel sprouts, zucchini, carrots, sugar snap and snow peas, fennel, asparagus, red radishes, purple broccoli, celery, cucumber, tomato. Bring a large pot of water to a boil with a few large pinches sea salt. Start with the summer squash and immerse in the water. Cover pot and bring water to a boil again. Once the water starts boiling, the squash should almost immediately turn brighter in color. Remove with a small strainer. Bring water back up to a boil before immersing the next vegetable. Purple broccoli should go last as it will color the water. Celery is nice blanched, but cucumber and tomato should be served raw. Sprinkle with chopped spring herbs such as oregano, thyme, sage, dill, mint, scallions, chives, parsley, or make a
Spring Herb Hummus, with lemon for dipping the vegetables.
Puree (or hand mash with a potato masher or fork) 1-2 cups cooked chickpeas with the juice of 1 lemon, 1 minced shallot, a few drops ume vinegar or pinches sea salt and optional couple tablespoons tahini and oil (olive or sesame), the zest of 1 lemon, and 1 clove minced garlic. You can also add the leftover cooking water from the chickpeas (or plain water) for a lighter and creamier hummus. At the end stir in fresh chopped spring herbs as listed above and/or blanched shelled fava beans, blanched green peas, or raw chopped watercress.

Greens are especially cleansing for the spring, and extremely nutrient dense too. Wild spring greens to try, include chickweed, dandelion, sorrel, chicory, malva, violet, mustard greens, nettles, and watercress. Use these greens in a fresh salad, a grain or bean salad, a quick sauté, or finely minced and added to soup at the last minute. I make it a habit to find a new green, or long forgotten one, on each of my weekly visits to the farmers market! The following soup is delicious and a great cleanse too!
Creamy Greens Soup
Slice 2 large zucchini (or 4 small) into large chunks. Steam with a few pinches sea salt or tablespoon sweet white miso and optional 1 clove chopped garlic until zucchini is fork tender. Add to a blender with chopped tender spring greens such as arugula, watercress, lemon balm, or lightly steamed kale. Blend and enjoy!
Tip: add leftover cooked brown rice to the blender for an ever thicker, creamier soup!

Miso in the Morning for improved digestion/metabolism

2008-04-09T18:55:00.000-07:00

A small bowl of miso soup, three to four times per week can have a very positive effect on overall health. Weight gain has a lot to do with food getting “stuck” inside us and not being properly absorbed and eliminated. Miso increases digestive enzymes by creating the environment in the intestines for the good bacteria to thrive.

It’s especially beneficial to consume miso in the morning, it gets the intestines and stomach revved up and ready to work; for a day of breaking down, absorbing, and eliminating all we eat. In terms of weight loss, having proper digestion can be compared to an optimum metabolic function.

The second factor in weight gain is consuming too much food. It’s true that people who have breakfast eat less during the day than those who don’t have a morning meal. The simplest form of miso soup is miso paste and water, but it can also include wakame, scallions, onions, broccoli, carrots, kale, radishes, cabbage, tofu, leftover rice or noodles, and any type of vegetable. Our bodies love the nutrients in all these foods. And, eating healthy food eventually leads to healthy food cravings! Miso in the morning will put you on the road to good health for the entire day.

As miso increases digestion and absorption, it helps in remedying irritable bowel syndrome, constipation, and diarrhea. If you are prone to constipation, use half the amount of miso paste recommended below.

Miso paste can be purchased at any health food store in New York. An aged barley or brown rice miso has the most enzymes (which is what provides that good bacteria). Look for a 2-3 year aged miso. The brand Mitoku has the best ones!!!
Miso soup for 1:
Heat 1 cup water in a small saucepan. Add chopped or sliced vegetables, tofu, and wakame.
In a small bowl or teacup place 1 tablespoon miso. Take 2 tablespoons of hot water from the soup pot and add to the miso. Stir, to dissolve the miso in the water and form a thinner paste.
When water in saucepan is simmering, add the dissolved miso. Stir. Return to a light simmer and cook for 1 more minute (this activates the enzymes but doesn’t kill them).
Garnish the soup with chopped scallions, parsley, or cilantro.

A Tip for Busy People: make this soup the night before; in the morning, heat the soup, and add to a Nissan Brand container. It will keep the soup piping hot and you can sip it when you get to work. Better than coffee!

Natural Sweeteners for Weight Loss

2008-03-29T13:54:00.001-07:00

All About Sugar…
The more refined a product is, the more it sucks valuable nutrients from us, and the more it's damaging to our bodies. Sugar is a highly refined product.

Brown rice syrup, maple syrup, agave nectar, and barley malt are much less refined than sugar. They are complex carbohydrates and are not immediately stored as fat in our tissues; the body has time to absorb them. Additionally, those cravings we get from consuming sugar are less likely to occur with natural sweeteners.

Sugar contains no nutritional value. But the detriment in sugar lies in the fact that it leeches vitamins and minerals from our bodies and causes cravings:Sugar comes from the sugarcane plant. This plant is processed in a factory to make the sugar we buy in the supermarket. During the processing chemicals are added (sulphur dioxide, lime, phosphoric acid, and bleaching agents) and vitamins and minerals are lost, including: iron, calcium, B complex vitamins (most notably riboflavin (B2) and niacin (B3)), folic acid, magnesium, manganese, potassium, pantothenic acid, copper, phosphorus, and zinc. These vitamins and minerals are inherent in the sugarcane plant, but not in the sugar we buy in the store.In order for us to digest sugar, the body is forced into grabbing from its own nutritional storage, to give back to the sugar molecule what was lost during refinement. Basically, we compensate the sugar molecule by taking from our own storage of vitamins and minerals, from our blood, bones, and organs! If it’s tiring thinking about this, imagine how exhausting it is for your body when you actually eat sugar.

So we crave sugar, looking for those nutrients. Then, we eat sugar to satisfy the craving, but now we're even more depleted and the cravings arise again. The cycle continues, then perpetuates.

As nutrients are being depleted, our blood becomes more acidic. Acidity leads to degenerative diseases, like cancer and heart disease. We become weak as calcium is sucked from our bones; this eventually leads to osteoporosis.So we are consuming a highly refined product that is leaching valuable nutrients from us, putting chemicals into our bodies, and making us sick.

Learn to replace sugar with more natural products and you'll find yourself craving sweets less and less. Replacements include: brown rice syrup, fruit juice, dried and fresh fruit too!

Carol Anne Wasserman www.GetHealthyWithCarol.com

Eat More Whole Grains and Lose Weight

2008-03-08T17:18:00.000-08:00

Whole unprocessed grains assist in weight loss. These include brown rice, millet, whole oat groats, barley, quinoa, amaranth, teff, and others. They are filling, delicious and, packed with nutrients!

Refined grain products, including whole grain flours, whole grain pastas, whole grain cereals, whole grain chips, crackers, and bread are much healthier than their white flour counterparts (white flour, semolina pasta, cereals, crackers, and chips made with white flour). But all flour products, whether whole grain or white are not nearly as nutritious, satisfying, and filling as whole grains.

A whole grain porridge for breakfast will fill you up on few calories, so you will probably find yourself consuming less food for the entire rest of the day!!! Millet makes a delicious and creamy breakfast porridge (similiar to oatmeal).

Millet Breakfast Porridge:
Rinse 1 cup millet in a fine mesh strainer. Add to the pot with 5 cups water. Bring to a boil, add 1/4 teaspoon sea salt to the pot, cover, reduce heat to low and simmer for about 30 minutes, stirring occasionally. Serve with toasted pumpkin seeds, sunflower seeds, almonds, walnuts, or a few raisins.
*Refrigerate the leftover porridge and heat up throughout the week for breakfast!

Consuming a whole grain at least one time per day gives your body much needed fiber and nutrients. It helps to clear up skin and assists with digestive issues (one of the keys to weight loss is good digestion). Whole grains are food for your brain, and when you're brain feels satisfied you will find yourself eating less and snacking less.

Have a whole grain salad for the delicious lunch or mid-afternoon snack that will fill you up on few calories and pack you full of nutrients!

Whole Grain Salad:
Boil 1 cup of brown rice or quinoa (or a mixture) in 2 cups water for 50 minutes. In a saute pan, heat 2 tablespoons extra virgin olive oil or unrefined toasted sesame oil, add 1/2 cup sliced leeks, 1/2 cup diced carrots, 1/2 cup frozen corn, 1/2 cup frozen peas, and 1 teaspoon sea salt. Saute until vegetables are just tender (this will only take a few minutes). Mix with the brown rice and enjoy! Optional add ins: sliced scallions, toasted pecans and walnuts, dried cherries and cranberries.

To get more weight loss tips and learn about my weight loss program visit:
http://www.gethealthywithcarol.com/

Coconut Oil Assists in Weight Loss

2008-02-12T04:09:00.001-08:00

Coconut oil is one of the easiest fats for our bodies to absorb, digest, and process. It's immediately converted to energy in our bodies (just like a carb), but at the same time it won't raise blood sugar (carbs will), so it helps to curb cravings while making us skinny!

Another reason why coconut oil curbs cravings is because the right amount of fat in our diets makes us more satisfied than a low-fat diet, so we'll be less prone to snacking later on.

Fat keeps you fuller longer too, so not only will you be less likely to snack, during mealtimes you'll eat less too.

One of the chief advantages to coconut oil is its high saturated fat content, which leads to stability in the manufacturing, cooking and baking processes. When transforming food into oil the sensitive molecules get damaged quite easily, becoming what’s commonly known as a transfat (for this reason it’s always best to purchase a cold pressed, unrefined, extra virgin and/or raw oil). Saturated fat is more durable than mono and polyunsaturated fats, which are the main fats in the predominantly consumed oils: canola, corn, olive, safflower, sunflower, and soy. Once opened, these oils stay fresh anywhere from 8-12 weeks; then turn rancid. Coconut oil has a shelf life of 2 years; the saturated fat prevents the formation of free radicals. Heat quickly and easily damages mono and polyunsaturated fats, but saturated fat withstands heat much more readily, so you can bake with coconut oil, without fear that you’ve created a transfat. In addition, if we don’t eat enough saturated fat our bodies take from our own reserves of nutrients to make it!

Use coconut oil to replace other types of fats/oils in your baked goods. It's great to stir-fry vegetables or rice in too.

TIP: Sometimes I stir a little coconut oil into my oatmeal in the morning (that way I'm not inclined to snack between breakfast and lunch. I end up eating a lighter lunch too since the coconut oil really does its job and fills me up!).

For more weight loss tips please see www.GetHealthyWithCarol/WeightLoss

Lose Weight with Flax

2008-02-04T07:32:00.000-08:00

Flax is a wonderful food, loaded with fiber, nutrients, and omega 3's. Adding ground flax seeds to your food is an important addition to your diet if you have digestive issues or are trying to lose weight; the fiber in the flax will help you stay fuller longer, and the nutrients will make you feel more satisfied at the end of your meal.

Just remember whole flaxseeds are undigestible. You need to consume ground flax (aka flax seed meal) to get the benefits. You can purchase pre-ground flax, but because ground flax oxidizes and goes rancid quickly, it's best to buy whole seeds and grind them yourself in a coffee grinder. Store leftover ground seeds in the refridgerator or freezer (they will only stay fresh for a few weeks).

Here's an easy and delicious Healthy Snack that includes lots of heart healthy flax!!!

Oatmeal Coconut Cookies with Dark Chocolate Chunks (and cherries!) for photo visit: www.GetHealthyWithCarol.com/Recipes

These are a great alternative for when you need something sweet or a snack on the go. The flax, whole grains, and natural sweeteners makes them very satisfying so you won't need to eat the whole batch. They are also filling. The brown rice syrup is a complex sugar and it won't make your blood sugar soar (so you won't crave more sweets. With this recipe you CAN eat just one... or two!).

Ingredients:
Dry:
1 cup rolled oats
¼ cup whole grain spelt flour
1/3 cup unsweetened shredded coconut
1 pinch sea salt
½ cup unsweetened dried cherries and/or chopped dark chocolate pieces
1 teaspoon cinnamon

Wet:
¼ cup coconut oil
½ cup brown rice syrup
½ teaspoon vanilla extract
3 tablespoons ground flax mixed with 3 tablespoons water, mixed well and allowed to sit for 5 minutes.

Preheat oven to 350 degrees.

In a bowl mix well the dry ingredients.

In a separate bowl mix well the wet ingredients.

Add the wet ingredients to the dry and mix well. Let the batter rest for 20 minutes. The batter will be a little sticky. Form batter into 24 balls (about 2 tablespoons batter per ball). Place flattened balls onto greased cookie sheet about 1 inche apart (cookies will spread out a little as you bake them).

Bake at 350 degrees for about 10-12 minutes, until bottom edges turn golden brown in color.

Makes 24 chewy cookies. These cookies taste even better the second day!