Farmer’s Market Salad

Farmer's Market Salad

This salad is truly a fruit & veggie party in a bowl! It was inspired by my most recent trip to Findlay Market (Cincinnati’s open-air market with fresh foods all year round). It was a gorgeous, sunny Sunday and I MAY have gone a tad overboard on my produce purchases….

I really hate to waste, hence the inspiration for this beautiful salad! Satisfying enough to serve as a main course, or pair with grilled chicken/salmon for a perfect spring meal.

Farmer's Market Salad

Ingredients:

  • 3 cups romaine, chopped
  • 1 cup blackberries
  • 1 cup cherry tomatoes, halved
  • 1/2 cup fresh strawberries, halved
  • 1 cup garbanzo beans, drained and rinsed
  • 1/4 cup sunflower seeds
  • 1/2 cup basil, roughly chopped
  • 1/2 cup green onions, chopped
  • 2 oz. goat cheese, crumbled
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 tablespoon honey
  • salt/pepper

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Cucumber + Mint + Lime Detox Water

Cucumber + Mint + Lime Detox Water

Occasionally, we all need a little friendly push to help us consume more H2O! We know that we SHOULD be making an effort to stay hydrated throughout the day, but coffee, work and life often get in the way.

This detox water is my all-time favorite, go-to recipe when I notice that my daily water consumption is slacking. Plus, I love to incorporate cleansing foods into my diet when the seasons change to encourage a smooth transition to warmer days.

 So, why cucumber + mint + lime?

Cucumber: It may seem strange to add a vegetable to your water, but cucumbers are loaded with vitamins and minerals that make your body (particularly skin) very happy. They also help to prevent water retention and promote healthy weight maintenance.

Mint: This wonderful herb adds a nice flavor and can help to improve overall digestion = happy tummies with no bloat.

Lime: The perfect addition to cleanse and alkalize the body. Acidic systems are no bueno! 

Cucumber + Mint + Lime Detox Water

Ingredients:

  • 1 liter of filtered water
  • 1/2 organic cucumber, sliced thin
  • 1 lime, sliced thin
  • 1/2 cup fresh mint leaves
  • handful of ice cubes

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In Defense of Dietitians

Today’s post is different from my normal Meatless Monday recipe.  Last week, after dietitians were blasted over the Kraft Cheese incident, I thought it was important to spread some truth…

I want to begin by saying how much I love being a dietitian. How proud I am to be part of a profession that helps improve people’s lives and how honored I am to know amazing men and women in the field who bring knowledge and credibility to the RD credential- many of whom blog too! :D

For several years, I’ve been embarrassed by many of the decisions made by the Academy of Nutrition and Dietetics (AND), the professional organization that represents Registered Dietitians.  I have seen AND participate in sponsorships from Coca-Cola, PepsiCo, and Hershey’s.  I believe these corporate relationships make all RDs look like sheep and will be the demise of our profession.  AND seems blissfully ignorant of their representatives’ feelings while ironically promoting RDs as the experts of the food industry.  Is it really a shock as to why so many individuals seek health coach certificates or alternate nutrition advice outside of RDs?

Some examples:

AND1 Read More

Fresh Garden Pasta Salad

We were super PSYCHED when we read this month’s Recipe Redux prompt because we are all about saving time. We love getting creative with leftovers because less time in the kitchen = more time for the fun stuff!

The Prompt: Two for One We’re all about cooking once and eating twice. In short, double dinners are better. Show us how you take a favorite recipe already on your blog – and ReDux the leftovers into a new dish. Or, whip up a new healthy recipe and give suggestions on how to make it a second meal. For example, slow cooker pot roast could become shredded beef tacos; or grilled chicken breasts might morph into chicken salad.

We decided to take one of our fave + healthy appetizers (Fresh Garden Tapenade) and turn it into a delicious pasta salad. We promise that it will be a major crowd pleaser at any picnic or party.

INGREDIENTS:

  • 1 lb whole wheat pasta
  • 1 pint cherry tomatoes, finely chopped
  • 3/4 cup black olives, finely chopped
  • 1-15oz can artichoke hearts, finely chopped
  • 1/2 cup red onion, diced
  • 1 cup crumbled feta
  • 1 cup arugula, chopped
  • salt/pepper
  • 2 cloves garlic, minced
  • 1/3 cup red wine vinegar
  • 1/3 cup olive oil
  • 1 teaspoon honey

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Goat Cheese + Lemon Vinaigrette Radicchio Boats

If you are looking to impress your guests with an elegant, healthy & delicious appetizer, look no further! These Radicchio Boats are light and flavorful, making them the perfect starter to any meal.

Radicchio is an Italian leafy vegetable that my parents used to put in EVERY single salad (forget the iceberg lettuce, it was all arugula & radicchio in our house)!

The slightly bitter + spicy flavor of the radicchio pairs perfectly with the creamy goat cheese and tangy vinaigrette.

Goat Cheese + Lemon Vinaigrette Radicchio Boats

Ingredients:

  • 1 small head radicchio, outer leaves removed, inner leaves separated
  • 4 oz log of goat cheese
  • 1/4 cup extra virgin olive oil
  • juice of 2 lemons
  • 1 clove garlic, minced
  • 2 tablespoons parsley, chopped
  • salt/pepper

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Naked almonds are good & healthy ‘n all, but sometimes we gotta have a little fun! So, inspired by Trader Joe’s trail mixes, I decided to spice up the superfood for a bit more flavor.  Honey glazed almonds make for an energy dense, protein-packed pre-workout fuel or a delicious party snack.  However you eat them–Enjoy!

Honey Glazed Nuts + Sea Salt + Sesame Seeds

 Ingredients:

  • 3 c. Raw Almonds
  • 1/4 tsp. Cinnamon
  • 1 tsp. Sea Salt
  • 1/4 c. Sesame Seeds
  • 1/3 c. Honey

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Black Bean + Beet Burgers

Happy Monday, Friends!

Every now and again, I like to remind people that meatless meals rock. This recipe is easy to master, nutritious, hearty, flavorful, and most importantly -super simple. These black bean + beet burgers have a minimal ingredient list and take less than 1 hour to cook. Bonus, they are loaded with nutrient-rich foods like oats, black beans, walnuts, and raw beets.

*These burgers are loosely inspired by the best ever veggie burgers served at North Star Cafe in Columbus, Ohio.  Even my husband, a non-vegetarian, who thinks my food is “weird” loves their version- so we can agree there is something special about it! :)

Enjoy atop a salad or on a bun!

Black Bean + Beet Burgers

Ingredients:

  • 3/4 c. Cooked oats
  • 3/4 c. Red onion, finely chopped
  • 1/2 c. Raw Walnuts, ground into meal
  • 1 15-oz Can Black Beans, rinsed and drained
  • 1 c. Raw Beets, finely grated
  • Salt & Pepper to taste
  • 2 T. Brown Mustard
  • 2 Garlic cloves, minced
  • 1.5 tsp. Cumin
  • 1/4 tsp. Smoked Paprika

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Happy Sunday, Lovers!!

Today we wanted to pay special attention to Zulka Naturally Wonderful Sugars.  It’s a family owned company dedicated to producing more natural sugar through responsible and environmentally friendly cane production. Their products are minimally processed, which helps preserve the fresh, real flavor and natural properties of the sugar cane plant, resulting in a better tasting sugar…We Dig That!

And while we will never promote increasing your sugar consumption, we know that there is a sweet tooth in all of us.  So when you do need that sugar fix, the least you can do is be more conscious about the brands you choose. :)

zulka sugars Read More

Learning To Be The Light For Others

Perhaps you know a loved one that’s currently having a hard time? Or, maybe you have been feeling the heaviness that comes along with being human? Life is beautiful and wonderful, but occasional pain and darkness are inevitable. Now more than ever, it’s time to let that inner light shine, folks! The health and happiness of our family, friends and planet depend on it.

I have always been highly sensitive to others’ feelings. I believe it to be one of my greatest assets, as it allows me to connect with people on a deeper level and truly grasp how they are feeling. On the flip side, I have been known to over identify with other people’s pain, resulting in unnecessary chaos within. You see, our greatest gifts are often our biggest challenges.

I am slowly but surely learning to be the light, instead of absorbing the darkness. I used to think that in order to help others, I had to take on their troubles as my own. I know now, that in order to be truly effective, I have to maintain inner balance. This requires a calm, settled and non reactive mind. Read More

Spicy Thai Slaw

Spicy Thai Slaw

This Spicy Thai Slaw is a new favorite at our house! Full of flavor and rich in nutrients, this dish makes the perfect lunch, dinner or side. Try pairing with grilled chicken, fish or tofu for a low carb + satisfying meal.

Ingredients:

  • 3 cups savoy cabbage, sliced thin
  • 2 cups red cabbage, sliced thin
  • 1 yellow bell pepper, sliced thin
  • 1 bunch green onions, chopped
  • 1/2 cup cilantro, chopped
  • 3/4 cup almond butter
  • 3 tablespoons rice vinegar
  • 1 tablespoon soy sauce
  • 2 teaspoons sesame oil
  • 1/2 teaspoon honey
  • 2 cloves garlic, peeled
  • 1 jalapeno pepper, de-seeded
  • 1 teaspoon ginger
  • Sriracha

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