A St. Patrick’s Day Cabbage Makeover

March 17, 2011


Originally published in Well+Good.

Even though it’s routinely snubbed as a pedestrian food, there’s nothing ordinary about cabbage.

Case in point: cabbage is a cancer-fighting cruciferous vegetable loaded with anti-aging antioxidants, glucosinolates (which are anti-inflammatories), and has cholesterol-lowering benefits—just a taste of the benefits according to The World’s Healthiest Foods.

An added perk: cabbage is a top detox vegetable. It has fat-burning powers (high fiber) and substantial amounts of iron and sulphur, minerals that work as cleansing agents for the digestive system.

So it’s a great veggie to add to your spring diet, particularly if your winter featured extra helpings of comfort food.

Try this deliciously simple cabbage recipe with an Asian-inspired twist. Ginger gives it an additional cleansing boost. Stir-frying the cabbage allows it to retain its nutrients—a stark contrast to the St. Patrick’s Day staple of the over-cooked cabbage and corned beef.

Recipe: Ginger Sesame Cabbage Stir-fry

One head of green cabbage
1 Tbsp toasted sesame oil
1 Tbsp freshly grated ginger root
2 cloves garlic, minced
1 medium yellow onion, diced
sea salt and fresh black pepper to taste
Gomasio to sprinkle on top

Cut cabbage in half lengthwise and remove the tough core, chopping the rest into 1-inch ribbons. Heat sesame oil on medium heat and add chopped onion, garlic, salt and pepper. Stir for a couple minutes. Add ginger, cabbage, and a splash of water and cover for 5 minutes. Serve immediately and top with Gomasio (a versatile sea salt and sesame seed duo you can pick up at Whole Foods).


Quinoa: A breakfast upgrade on your morning oatmeal

March 1, 2011

Originally published in Well + Good.

Good-old reliable oatmeal getting a little old?

Shake things up with quinoa, the super-grain. It has a nutty flavor, an awesome crunchy-chewy texture, and killer a protein content that’s equal to a glass of milk: 8 grams. (Irish oatmeal has just 4 grams of protein.)

Because quinoa contains eight essential amino acids, it qualifies for the honor of “complete protein” status, the Honor Roll of grains.

Good news for the gluten-intolerant: quinoa doesn’t have any. But it’s packed full of fiber, iron, zinc, potassium, calcium, and stress-reducing B vitamins. When was the last time your breakfast fought stress?

While it’s still new-ish on the New York food scene, this high-energy grain has a long history of being a power food—culinary folklore says the Incas were the first to use it for endurance about 8,000 years ago. So quinoa should definitely help you get through your morning commute.

The best part about making it for breakfast? Quinoa cooks quickly for a whole grain, about 25 minutes. It also keeps well, so make a big batch to use for several days. For a one-minute breakfast, reheat a serving of quinoa with a splash of almond milk, add your favorite dried fruit, some nuts, and a dash of cinnamon. Here’s how to upgrade your breakfast from oatmeal to quinoa.

Nutty Fruit Quinoa

Ingredients:
3 cups water
1 cup quinoa

Directions:
Bring 3 cups of water to a boil. In the meantime, wash 1 cup of quinoa thoroughly (it can be bitter and dusty). Add to boiling water. Reduce heat to a light boil and simmer for 20 minutes.

Add any of the following: cinnamon, raisins, almonds, apricots, cranberries, dates, apples. After cooking: milk substitute, natural sweetener (maple syrup, raw honey, agave).

5 Winter Vegetables You Should Be Eating

November 17, 2010

Originally published in Elephant Journal

Vegetables are all the rage right now–you’d think we’re talking talking about new Chanel lipstick colors . The recent New York Magazine article, Vegetables are the New Meat, declared veggies fashionable and noted all the big names like Batali and Jean-Georges who are jumping on the vegetable  wagon. This is great news, since fresh, colorful vegetables are the number one foods missing in modern diets. New York is known for its fleeting fads–but whether they’re en vogue or not, vegetables will remain one of the healthiest foods in the world, and a delicious way to fight everything from the common cold to wrinkles–(hint: all the colorful vegetables are high in anti-aging antioxidants.) The best news? You don’t have to break the bank eating out. While fancy restaurants are dissolving the long-held belief that vegetables are boring, with, as New York Magazine puts it “an unfettered reliance on butter, cheese, crispy bread crumbs, and the deep-fryer”, read on to discover a few simple ways to make them deliciously yours without all the extras. Here, the top 5 vegetables to eat this winter:

Butternut Squash. The bright orange color signifies a high level of carotenoids, which protect heart health, and you also get half the recommended daily dose of the antioxidant vitamin C. Because it’s packed with antioxidants, butternut squash is a top anti-inflammatory food that prevents all degenerative illnesses and packs huge anti-aging benefits. Cook the squash on a baking sheet for about an hour or peel and cut it into chunks to steam and and purée for soup. Also, try sweet potatoes–same benefits and just as easy.

Beets. Root vegetables are a cold-weather staple, known for their grounding benefits, and are one of the easiest foods to prepare– just quarter them and roast with olive oil. They’ll load you up on folate and vitamin C–plus curb your sweet craving (being one of the sweetest vegetables).

Avocado. Technically a fruit, it’s one of the few raw winter foods, making it one of the quickest to prepare (who doesn’t love guacamole). Known as a healthy fat to complete a balanced meal, avocados are also the perfect alternative to bananas for potassium.

Radishes. A cleansing and digestive aid, white vegetables like radishes are fat-disolvers that have a sudsing quality in our stomachs, scrubing out toxins. Pickling radishes adds to their digestive properties and is a delicious, salty treat. Just slice about six radishes and put them in jar with 1/2 cup umeboshi vinegar and 1 cup filtered water. Cover with cheese cloth in room temperature for 24 hours and then refrigerate. Rinse and enjoy.

Kale. A hearty leafy green, kale is incredibly versatile and can serve as a great addition to a soup, stew or pasta. Also one of the most nutrient-dense foods, loaded with antioxidants and phytonutrients, Kale is a top beauty food, mood-enhancer and immunity-booster. All leafy greens will enliven a meal and lift your mood–also try bok choy, cabbage, and collards.

Recipe: Scarlet Roasted Vegetables

A pretty dish, perfect for Thanksgiving with even more winter vegetables like celery, fennel and parsnips. Inspired by Alicia Silverstone’s recipe in the Kind Diet Cookbook. Serves 4-6.


6 Shallots, peeled and halved lengthwise

4 medium beets, quartered

2 parsnips, quartered length-wise

1 fennel bulb thickly sliced

2 cups organic butternut squash, chunked

4 celery stalks, cut in 1″ pieces

8 dried apricots, chopped

3-4 dried bay leaves

1/2 cup pecan halves

3 teaspoons tamari

1 tablespoon lemon zest

2-3 tablespoons virgin coconut oil

Juice of 1 lemon

Handful of chopped fresh parsley

Preheat oven to 400 degrees F. Lightly oil a large, shallow baking dish.

Combine vegetables, bay leaves, pecans, apricots, tamari, lemon zest and oil in a bowl. Coat the vegetables well. Transfer the vegetables to baking dish, cover with aluminum foil and roast for 50 minutes, or until vegetables are soft. Remove aluminum and roast for 15 more minutes to brown. Remove from oven and toss with lemon juice, garnishing with the parsley.

Snack Smart

August 4, 2010

When midday strikes, it’s tempting to grab a sugary snack such as candy or get a salty fix from a bag of chips. Despite the subsequent crash looming ahead, the cycle continues and snackers reach for them day after day. Here, some tips on how to snack smart and stay energized:

Understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Snacks can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a craving hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.  Make your own signature trail mix or blue corn chips with hummus.

Upgrade your snacks. If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers. If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.  Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours. Snacking is enjoyable and there is a wide variety of healthful treats for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy.

Try This: Summer Berries

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats.

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic.

Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Blueberries: Reduce free radicals, highest antioxidant fruit, boost immune system and promotes urinary tract health.

Strawberries: Decrease inflammation, protect the heart, promote joint health and have high levels of manganese, potassium, and Vitamin C.

Recipe: Berry Kanten

A childhood favorite, this is a delicious summer treat. Kanten (or agar) makes a light refreshing gelatin.


  • 2 cups fresh, organic berries
  • 3 tbs agar
  • 2 3/4 cups organic apple juice
  • 2 tbs kuzu dissolved in 1/4 cup cold apple juice
  • Pinch of sea salt

Place apple juice and salt in saucepan and add agar. Bring agar and juice to simmer over medium heat. Stir occasionally until agar is dissolved. Next, stir kuzu into juice mixture, continuing to stir until thickens and goes clear. Rinse a glass bowl with cold water, place berries and pour mixture over it. Refrigerate for one hour and enjoy!