- In a large bowl, mix together oats, cinnamon, coconut, along with the nuts and seeds.
- Heat coconut oil and honey in a small saucepan over medium heat until just melted but not hot. Remove from heat and add vanilla.
- Stir honey mixture into oat mixture. Pour into two large baking dishes and bake at 325 for 35-40 minutes or until oats are golden brown. Stir occasionally while cooking for even browning (keep an eye on them after 30 minutes because it can burn quickly). Remove from oven, and cool.
- Add raisins or dried fruit. Store in an airtight container. If you’d like to extend the life of the granola beyond a few weeks, store in the fridge.
Tuesday, January 24, 2012
Wednesday, January 18, 2012
- Grass-fed; compared to corn-fed, it’s higher in protein, omega-3 fatty acids, conjugated linoleic acid, beta-carotene, and vitamins A and E. It’s also lower in cholesterol and saturated fat.
- 100% organic (grass-fed or not) don’t contain added hormones or antibiotics).
- Local (raised without hormones or antibiotics)
- To avoid meat becoming too dry, you’ll want to literally stand there and watch your burgers on the grill! A burger that is just right can easily cross the line to dry city in a matter of seconds!
- For additional moisture, after cooking, garnish your burgers with organic cheese, avocado, lettuce and tomato.
- To prevent lean burgers from becoming tough, be gentle when making patties and resist the urge to over-handle.
- To avoid steaming rather than grilling, be sure your grill, or pan, is hot before you put the burger on.
- Oil a grill or grill pan with the olive oil. Coarsely chop the garlic on a chopping board. Sprinkle the salt over the garlic; use the side of the knife to “cream” the garlic into a paste. Sprinkle on the pepper and oregano and mash them into a paste. Combine the mixture with the ground chuck, mixing lightly, and form it into four ½-inch-thick patties.
- Place the burgers on the grill or grill pan over medium-high heat. Grill covered for 5 minutes. Turn the patties; continue grilling, covered, 3-4 minutes for medium doneness. To lightly toast the bunds, place them on the grill, cut sides down, during the last minute of cooking. Serve patties in buns with avocado slices, lettuce, tomato, and optional garnishes of your choice.
- For big appetites, you can put two patties on one bun.
Tuesday, January 17, 2012
- Avoid fast food, processed foods, and junk foods like the plague! Replace these empty calories with real food.
- Eat smaller portions (this is easier to do when you’re eating real food because it is more satisfying).
- Eat more vegetables, fruits, nuts, and seeds
- Eat more lean protein; it will help you feel full longer
- Increase consumption of “good” fats such as omega-3’s while avoiding “bad” fats such as trans fats and polyunsaturated fats
Monday, January 2, 2012
2 cups organic chicken broth
4 bunches fresh greens (collard, kale, mustard), stems removed and coarsely chopped
6 whole garlic cloves, peeled
4 green onions cut into ½ inch pieces
1 smoked ham hock or smoked turkey drumstick
½ teaspoon coarsely ground black pepper
Salt to taste
Saturday, November 12, 2011
With Thanksgiving Day right around the corner, you may have begun considering how you’re going to maintain a sense of self-control while surrounded by all that delicious food! As we all know, the day is famous for its indulgences; overeating and then lounging lazily for the rest of the day watching football, napping, and spending time with family and friends.
3. Enjoy the company of family and friends. Socialize during your meal and festivities. You can't eat and talk at the same time -- so the more conversation you enjoy, the less you’ll eat.
- Cranberries (boiled in sugar) (1/2 cup): 100 calories, <1g fat
- Jellied cranberry sauce (1/2 cup): 220 calories, <1g fat
- Pumpkin pie (1/8 pie): 340 calories, 15g fat
- Pecan pie (1/8 pie): 500 calories, 25g fat
Sunday, November 6, 2011
Fat. For so many diet conscious individuals, it's the ultimate dirty word! Yet, despite its bad reputation, the body needs the right fats; especially essential fatty acids to function properly. Fats from animal and vegetable sources provide a concentrated source of energy in the diet and they also provide the building blocks for cell membranes. One of the reasons that you’re always hungry on fat-free diets is that fats as part of a meal allow you to go longer without feeling hungry. IN addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes. Essential fatty acids (EFAs) are polyunsaturated fats that are considered essential because your body can’t make them. What this means is that you must get then from the foods you eat.
Striving to consume more omega-3s can bring you closer to the ratio our ancestors ate. One way to accomplish this is with a fish oil supplement. There are many delicious foods that offer omega-3. The list below is a nice mix of plant and animal fats.
Flaxseed oil and flaxseeds, walnuts, soybeans, winter squash, Brussels sprouts, scallops, salmon, rainbow trout, crab (Dungeness), and tuna.
Monday, July 18, 2011
Not only does Whole Foods prohibit preservatives such as sodium bisulfite, sodium tri-polyphosphate, and sodium metabisulfite in their seafood, they go above and beyond that. While there are a growing number of seafood standards out there, none are as strict as Whole Foods. They cover all the bases; from synthetic chemical use, feed, environmental contaminants, water quality, and pollution prevention, predator control and traceability. And this is just a subset of what their standards cover.
“There is no doubt that Whole Foods Market’s aquaculture standards are the strongest among all grocers. Producers who want to supply farmed salmon to Whole Foods Market must be dedicated to moving the salmon industry in the right direction. We are proud to be a part of that move.”
–Johan Andressen, Villa Organic, Norway
Pickled Ginger (available in the Asian section of most grocery stores)
2 T Dijon mustard
3 T Brown Sugar or Succant
2 T Soy Sauce
1 t Sesame Oil
3 T Olive Oil
Salt and Pepper to taste
Pour marinade over salmon and completely coat.
Turn skin side up and use a soft spatula to work the marinade underneath the filet. Allow to marinade at least 20-30 minutes.
Discard marinade and arrange salmon fillets skin side down and use a sharp knife to make slits crosswise in the flesh. Be careful not to cut through the skin.
Stuff each slit with as much ginger as you like.
Sunday, July 17, 2011
Choose bright crisp heads of romaine lettuce; avoid bunches that have rust, holes or that are limp, wilted or yellowing. It is common to find romaine that has slight browning along the very edges of the outer leaves—this is okay as long as the rest of the head looks fresh and green. Just be sure to trim the brown edges off the outer leaves.
Romaine is highly perishable; I usually store it in the fridge in a Ziploc bag. Romaine will keep for up to five days if kept dry; if wet, it likely only last a couple days.
Whenever possible, choose organic romaine because conventionally grown lettuce is often high in pesticide residue.
You’ll notice that there aren’t any croutons on this salad. The reason for this is that I’m gluten intolerant. Please feel free to add croutons for a more authentic Caesar experience!
The salad dressing recipe is from Sally Fallon’s “Nourishing Traditions” Cookbook. I hope you enjoy this as much as I did!
½ cup extra virgin olive oil
1 egg yolk
2 anchovy filets
1 garlic clove, peeled and mashed
1 large head Romaine lettuce
4-6 anchovy filets