Eating For Beauty

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When it comes to beautiful, radiant skin - "You are what you eat!”

As a matter of fact, your diet as a vital part of your healthy skincare routine, gaining a glowing complexion, and as an aid in slowing down the aging process.

What to Eat for Healthy Skin

There are so many signs and symptoms that tell us that the skin is not as healthy as it should be: dullness, dryness, redness, blemishes, etc.

Healthy skin is a reflection of internal health. There are many creams and cosmetics to put on top of your skin. But, there are also lots of things you can do to nurture and nourish your skin to better health from the inside.

How better to do this than with food?

Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Here are five foods (and drinks and lifestyle tips) I highly recommend if your goal is healthier-looking skin. As a bonus, I have included a short list of some key foods to consider avoiding.

Let’s dive in.

Skin Food #1 - Water

The skin is about 70% water, so it makes sense that we should keep our daily water intake high to maintain healthy skin. But beyond that, we need water for metabolism, nutrient absorption, elimination and circulation—all of which have a major impact on our skin.

My top picks for healthy hydration are filtered water (add fresh lemon, ginger, cucumbers and herbs for more of an antioxidant boost!) and herbal teas, especially green tea.

Skin Food #2 - Fish, especially wild salmon

Fish contains many nutrients important for skin health - omega-3s, and vitamins A and D to name a few.

Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.

Skin Food #3 - Bell peppers, citrus fruits, and broccoli

Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.

Vitamin C is necessary for your body to make collagen. So foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.

NUTRITION FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.

Skin Food #4 - Bone broth

Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.

Glycine helps speed the healing of the skin and the gut. Win-win.

Skin “Food” #5 - Sleep more & stress less

I know these aren’t exactly foods, but they’re an important part of naturally great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.

Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritize sleep and stress management, and you can see results in your life, and in your skin.

Watch out for these foods

Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin.

It's hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet.

The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).

The second is gluten. While only a small number of people have serious reactions to gluten (i.e., celiac disease), many more people are intolerant to it. Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.

Third in line is dairy. It could be a hormonal response or even an insulin response. We don't quite know why, but many people who cut out dairy report better skin.

Conclusion

Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.

Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.

Do you have an awesome recipe or tips for people to eat more of these “skin-healthifying” foods? Let me know in the comments below.

Recipe (Omega-3 vitamin C rich) Salmon Salad with Lemon Vinaigrette

Salmon Salad Serves 2

  • 6 - 8 ounce salmon filet

  • sea salt and pepper

  • fresh lemon juice

  • 4 cups baby spinach, arugula, mixed greens

  • 1 bell pepper, chopped

  • 1 cup cherry tomatoes

  • ½ large cucumber, chopped

Lemon Vinaigrette

  • ⅔ cup olive oil

  • ⅓ cup fresh lemon juice

  • Kosher salt, freshly ground pepper

Whisk oil and lemon juice in a small bowl or shake in a resealable jar to emulsify; season with salt and pepper.

Instructions:

Season the salmon with salt and pepper and bake in 350 degree oven for 20-30 minutes.

Prepare the lemon vinagrette

Remove the salmon from the oven and add a squeeze of fresh lemon

Place 2 cups of greens into each of 2 bowls. Top with veggies and salmon and a drizzle of dressing.

Serve & enjoy!

Tip: Serve with a large mug of green tea for an extra skin-supporting bonus.

References:

https://www.thepaleomom.com/beautiful-skin/

https://www.thepaleomom.com/overcoming-medical-dogma-eczema/

https://www.precisionnutrition.com/all-about-acne-nutrition

https://www.healthline.com/health/4-best-vitamins-for-skin#VitaminD2

https://chriskresser.com/nutrition-for-healthy-skin-part-1/

https://www.healthline.com/health/ways-to-boost-collagen

https://www.healthline.com/nutrition/collagen

 

Lemon Parmesan Chicken with Arugula

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The BEST Chicken Parmesan.

In this lighter version of the the classic Italian dish, we keep all the deliciousness but lose the heavy mozzarella cheese and pasta. Trust me, everyone will love it!

Ingredients

  • Kosher salt and freshly ground black pepper

  • 2 extra-large eggs

  • 1/2 cup dry bread crumbs (or panko for a gluten-free version)

  • 1/2 cup freshly grated Parmesan cheese

  • 1 teaspoon lemon zest

  • 6 boneless, skinless chicken breasts

  • Unsalted butter

  • Good olive oil

  • 5 ounces arugula

  • 1/4 cup freshly squeezed lemon juice (2 lemons)

  • 1/4 pound chunk Parmesan cheese

Instructions:

Preheat the oven to 350 degrees

1. Season the chicken with salt and pepper. Pound the chicken breasts between two sheets of parchment paper until they are 1/4 inch thick. You can use either a meat mallet or a rolling pin.

2. On a plate, beat the eggs with 1 tablespoon of water. On a second plate, combine the bread crumbs or panko, the 1/2 cup grated Parmesan cheese, and lemon zest , and set aside.

3. Dip both sides of the chicken breast into the egg mixture and dredge both sides in the bread-crumb mixture, pressing lightly.

4. Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large sauté pan and cook 2 or 3 chicken breasts on medium-low heat for 2 to 3 minutes on each side, until browned. Add more butter and oil and cook the rest of the chicken breasts.

5. Place the browned chicken on a parchment lined baking dish, and bake in the oven for 15 minutes.

6. Place the arugula in a large bowl. In a glass jar, whisk together the 1/4 cup lemon juice, 1/2 cup olive oil, pinch of salt and pepper. Pour enough dressing on the arugula to moisten. Toss well.

To serve - Pile some arugula on top of each hot chicken breast. With a very sharp knife or a vegetable peeler, shave the chunk of Parmesan into large shards and arrange them on top of the arugula.

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The Perfect Homemade Vinaigrette

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The Perfect Homemade Vinaigrette Recipe

Makes 1 cup

  • 1/2 cup extra balsamic vinegar

  • 1/2 cup extra virgin olive oil

  • 1 teaspoon whole grain mustard

  • 1/4 teaspoon sea salt

  • 1/8 teaspoon freshly ground black pepper

Note:  This recipe works great with any kind of vinegar you love, especially red wine vinegar.  Apple cider vinegar is full of health benefits and is also great in this recipe.  I love high quality, balsamic vinegars....My favorites this summer have been aged Peach or Fig Balsamic.  For the best taste, look for small bottles of well-aged balsamic.  The huge bottles tend to be too acidic. 

Whisk all ingredients except the olive oil in a small bowl, then stream in the olive oil while you continue to whisk until the dressing has emulsified.

For a single serving, use one tablespoon each vinegar and oil, a small dab of mustard (about 1/8 teaspoon and just small pinch of salt and pepper.

Peanut Butter Energy Bites

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Ingredients

  • ⅔ cups Creamy Peanut Butter

  • ½ cups Semi-Sweet Chocolate Chips

  • 1 cup Old Fashioned Oats

  • ½ cups Ground Flax Seeds

  • 2 Tablespoons Honey

Preparation

Combine all ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15–30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to 1 week.

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Anika's Peanutbutter Chocolate Protein Shake

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I n g r e d i e n t s:

1 banana (frozen is best)
1 teaspoon peanut butter
2 tablespoons Vanilla Protein
1 tablespoon flaxseeds
1-2 tablespoons cacao
1 teaspoon coconut sugar
1/2 cup almond milk

Optional Topping: Cacao nibs and fresh strawberries

Blend and Enjoy!

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Garlic Roasted Salmon and Brussels Sprouts

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Recipe by Better Homes and Gardens

If, like me, you’re a little obsessed with the flavor and health benefits of salmon you will want to bookmark this recipe.

Why is salmon such a great catch?

It’s a tasty source of protein that’s also rich in omega-3s, fatty acids that are good for your gut and are associated with reducing risk factors linked to heart disease, like high triglycerides, high blood pressure, and blood clotting. Omega-3s are also anti-inflammatory, great for your skin and hair, and may even help balance horomones!

This recipe serves 6, but can easily be cut in half.

Ingredients:

  • 14 large cloves garlic, divided

  • ¼ cup extra-virgin olive oil

  • 2 tablespoons finely chopped fresh oregano, divided

  • 1 teaspoon salt, divided

  • ¾ teaspoon freshly ground pepper, divided

  • 6 cups Brussels sprouts, trimmed and sliced

  • ¾ cup white wine

  • 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions

  • Lemon wedges

Preparation

Preheat oven to 450°F.

Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, ½ teaspoon salt and ¼ teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.

Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and ½ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

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Strength Salad

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If you love hearty, protein rich salad that will help power you through the day - this is one of my favorites. It’s flavorful, simple, and supplies a nice dose of vegan protein that will keep you feeling satisfied and give you sustained energy.

INGREDIENTS: (For 1 salad)

  • 2 handfulls mixed greens (spinach. lettuces, arugula

  • 1/4 cup cooked lentils

  • 1/4 cup quinoa

  • sprinkle of feta cheese

  • 1 radish, sliced

  • half cucumber, sliced

  • 1/2 avocado, sliced or cubed

  • 2-6 kalmata olives, sliced

  • sprinkle fresh cliantro, torn in pieces

  • Annie’s Green Goddess dressing to taste

Smoked Salmon Avocado Toast

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I'm always talking about how much I love salmon, and that applies to the smoked salmon, too. Especially since you don’t even have to cook it before you eat it.

Here, the salty, smoky flavor is complemented by the avocado, fresh radishes, a touch of dill and toasted whole grain bread.

The simple toast is perfect as a hearty snack or for breakfast or lunch as an open-faced sandwich. If it feels like you need a little more substance or protein, you can serve with an egg on top. You can also cut them into smaller pieces to serve as an hors d’oeuvres at a brunch or dinner party.

Ingredients:

  • 1 slice sprouted grain bread, toasted

  • 1/2 avocado, mashed

  • 2 ounces (2 slices) fresh lox

  • 1 radish, sliced

  • 1/2 teaspoon fresh dill

  • 1/4 teaspoon freshly ground black pepper

Place the mashed avocado on the toast, open faced. Add the lox radishes and herbs to taste.

Enjoy!

Peanut Butter Oatmeal

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If you have never thought to put peanut butter in your oatmeal….Now’s the time!

Oatmeal is one of my favorite breakfast foods because it is energizing and loaded with fiber. This Peanut Butter Oatmeal version adds extra protein, healthy fats and antioxidants that will set you up for a productive day with lots of energy

Ingredients:

  • 1⁄4 cup old fashioned oats

  • 1⁄2 cup nonfat milk

  • 1 tablespoon peanut butter

  • 1⁄4 teaspoon ground cinnamon

In a microwaveable bowl, combine the oats and milk and microwave on high for 3 minutes.

Stir in the peanut butter and cinnamon. Top with more milk if desired.

Have a wonderful day!

Crockpot Lentil Soup

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Crockpot Lentil Soup – a clean and simple soup made with loads of veggies and LENTILS! Super healthy and easy to make.

The lentil is a powerhouse. Full of nutrition , flavor, health benefits and taste. Plus, they are one of the easiest of the legumes to use because they do not need to be soaded like other dried beans.

The lentil bean is full of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.

Recipe from: Pinch of Yum

Ingredients

Into the crockpot:

  • 2 cups butternut squash (peeled and cubed)

  • 2 cups carrots (peeled and sliced)

  • 2 cups potatoes (peeled and chopped)

  • 2 cups celery (chopped)

  • 1 cup green lentils

  • 3/4 cup yellow split peas (or just use more lentils)

  • 1 onion (chopped)

  • 5 cloves garlic (minced)

  • 8-10 cups vegetable or chicken broth

  • 2 teaspoons herbs de provence

  • 1 teaspoon salt (more to taste)

Add at the end:

  • 2-3 cups kale (stems removed, chopped)

  • Fresh parsley (chopped)

  • 1/4 cup olive oil

  • A swish of sherry, red wine vinegar, or lemon juice to add a nice tangy bite

Instructions:

Place all ingredients in the crockpot. Cover and cook on high for 5-6 hours or low for 7-8 hours.

Place about 4 cups of soup in a blender with the olive oil. Pulse gently until semi-smooth and creamy-looking (the oil will form a creamy emulsion with the soup). Add back to the pot and stir to combine. Stir in the kale and parsley. Turn the heat off and just let everything chill out for a bit before serving. The taste gets better with time and so does the texture.

Season to taste (add the sherry, vinegar, and/or lemon juice at this point) and serve with crusty wheat bread and a little Parmesan cheese.

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The Sugar Conundrum: Let's Talk Sugar

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Doughnuts, soda, chocolate chip cookies, pecan pie, creamy puddings, cakes, candies…oh the joy of sugar!

We all love to indulge in a sweet treat, and these days treats are not at all rare in the Standard American Diet.  We eat sugar waaaaay to often.  100 years ago, sweets were truly a treat, and were consumed rarely or on special occasions.  Generally, these treats were sweetened with raw honey, or real maple syrup…...the good stuff.

Nowadays, our sugar fix comes from highly refined sugar.  This highly processed sugar is in virtually every packaged food in the grocery store, and probably lurking in all of your cupboards.

It can also fly under the radar by other names - high fructose corn syrup, dextrose, fructose, glucose, maltodextrin, maltose…just to name a few.

Here is a scary example:

A 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9 1/3 teaspoons of sugar.  If you’re reading the ingredients list though, you won’t see sugar clearly listed.  Coke in the United States is made with high fructose corn syrup as a lower-cost sugar alternative.  High fructose corn syrup is actually the second ingredient in Coke, behind carbonated water.

Consuming just 4 teaspoons of sugar a day has been linked to numerous diseases and imbalances in the body.   Here are just a few:

  • Lowers ability of enzymes to function

  • Impairs structure of DNA

  • Raises adrenaline levels in children

  • Suppresses the immune system

  • Causes hormonal imbalance (hello pms, menopause, night sweats, cramps, irritability and mood swings!)

  • Contributes to a weakened defense against bacterial infection

  • Causes free radical formation in the blood stream

  • Increases fasting levels of glucose in the blood

  • Candidiasis (yeast infections)

  • Over-stresses the pancreas, causing damage

These are just 10 of the 124 known diseases and imbalances connected with sugar.  Yikes!

Not only do we need to worry about processed sugar, but we also need to be watchful of artificial sweeteners; Aspartame, sucralose, cyclamate, acesulfame potassium…these are definite NO-NO’S!

The fact that they are called ARTIFICIAL says it all. Do we really want to expose your body to these unnatural chemicals? NO WAY!

These artificial substances are known neurotoxins.  What this means is that they can actually alter brain chemistry and specifically act on nerve cells.  Avoid these at all costs.  Even though we may be consuming small amounts of these artificial substances, consuming them on a daily basis, day after day, adds up to quite a bit over the years!

To sweeten a cup of hot tea or a smoothie, try a few drops of stevia in liquid form.  I also love using maple syrup and raw honey as sugar alternatives.

Of course, the best sweet fix of all is FRUIT!  Fruit is nature’s candy.  Aside from being sweet, fruit is loaded fiber, vitamins, antioxidants and lots of supportive nutrients.  So ditch the sugar, and eat more fruit to fix your sweet tooth.

Sign up for my 5-Day Sugar Free Challenge

Starting this MONDAY!

5 Day Sugar-Free Group Challenge
38.00

Try this straightforward and supportive online program and watch your sugar cravings wither away in only 5 days. 

Complete with daily emails and guided support every step of the way. 

Are you in?

Quantity:
I'm in!

Chilled Avocado And Cucumber Soup

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I love this tasty, brain-boosting Avocado and Cucumber Soup for lunch or dinner. Avocados are a unique fruit because of their high content of monounsaturated fats - Good for your brain, your mood, your heart and your skin!

And the best part? There is zero cooking involved! Just throw all of these healthy ingredients into the blender……And voila! Dinner is served.

Recipe from Eat Complete (p.196)

Ingredients:

  • 2 avocados, pitted and peeled

  • 2 cups low sodium chicken or veg broth

  • 1 green apple, cored and chopped

  • 1 large cucumber, peeled and chopped

  • 1/4 cup fresh dill

  • 2 celery stalks, chopped

  • 1/4 cup sherry vinegar or red wine vinegar

  • 2 tablespoons EVO, plus more to drizzle

  • 1 clover garlic, peeled and halved

  • 1/4 teaspoon salt

  • 4 sprigs fresh basil

Directions:

Place the avocados, broth, apple, cucumber, dill, celery,vinegar, olive oil, garlic and salt in a blender and blend until smooth.

Transfer the soup to the fridge and chill for at least 1 hour.

Spoon the chilled soup into bowls and top with basil.

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Rainbow Chard with Basil, Pine Nuts and Parmesan

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Ingredients

  • 13 to 14 oz. Rainbow chard (about 1 large bunch)

  • 1 Tbs. extra-virgin olive oil

  • 3 Tbs. pine nuts

  • Kosher salt

  • 1 Tbs. minced garlic

  • 1 Tbs. cold unsalted butter, cut into 4 pieces

  • 1/4 cup grated Parmigiano-Reggiano

  • 1/4 cup thinly sliced fresh basil leaves (8 to 10 large)

Pull or cut the stems from the chard leaves. Cut or rip the leaves into 2- to 3-inch pieces and wash and dry them well. Rinse the stems and slice them crosswise 1/4 inch thick.

In a 12-inch nonstick stir-fry pan or skillet cook the pinenuts, stirring constantly, until lightly browned, 2 to 3 minutes. Transfer the pine nuts to a plate.

Return the pan to medium-high heat, heating 1 Tablespoon of olive oil. Add the chard stems and a pinch of salt, and cook, stirring occasionally, until shrunken and beginning to brown lightly, 6 to 7 minutes. Add the garlic and cook just until fragrant, about 15 seconds. Add the chard leaves and 1/4 tsp. salt. Toss with tongs until just wilted, 1 to 2 minutes. (If using a skillet, you may need to add the chard in batches, letting the first batch wilt before adding more.) Remove the pan from the heat, add the cold butter pieces and stir just until the butter has melted.

Using tongs, immediately transfer about half of the leaves and stems to a serving plate and arrange. Sprinkle on half of the Parmigiano, basil, and pine nuts. Layer on the remaining leaves, stems, and pan juices, and garnish with the remaining cheese, basil, and pine nuts. Serve immediately.

Easy Broccoli Frittata

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There’s nothing better than a recipe that allows for flexibility, since it can often feel frustrating when you go to cook something and don’t have the exact ingredients on hand.

Frittatas are great for this, since you can pretty much throw anything (anything healthy, that is!) in with the eggs and end up with a delicious, balanced meal.

A few flavor combos I love? Broccoli and Feta. Spinach and tomato. Asparagus and goat cheese. I could go on and on.

Broccoli and Feta Frittata

20 minutes 2 Servings

Ingredients

  • 6 eggs

  • 1/4 cup unsweetened almond milk

  • 1/4 teaspoon salt

  • sprinkle of fresh or dried herbs: tarragon, sage, thyme (whatever you have on hand)

  • 1 tablespoon extra virgin olive oil

  • 2-3 scallions, chopped green and white parts

  • 1 small head of broccoli, stalked and diced into small florets (2 cups)

  • Any leftover green veggies that you have on hand (I used frozen peas) (optional)

  • 1/2 cup crumbled feta

  • red pepper flakes (optional)

  • freshly ground black pepper

Instructions

Preheat the oven to 400°F.

Whisk the eggs, almond milk, salt and herbs until well combined. Set aside.

Heat the oil in a cast-iron skillet over medium heat. Add the scallions, broccoli, and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes.

Add the egg mixture and shake the pan to distribute. Sprinkle with the feta and red pepper flakes, if desired. Bake for 15 to 20 minutes or until the top is lightly golden brown and the eggs are set.

Remove from the oven, let cool, slice and serve. Season to taste.

Roasted Caulflower With Tahini And Mint

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Roasted cauliflower is having a moment! I recreated this dish of cauliflower, tahini and mint after my recent trip to Israel. Roasted cauliflower is a star at some of the best restaurants in Tel Aviv including Chef Eyal Shani’s trendy restaurant, North Abraxas.

Ingredients:

  • 1 large head of cauliflower

  • 2 tablespoons extra virgin olive oil

  • 2 pinches of red hot pepper flakes

  • kosher sea salt

Lemon Tahini Sauce:

  • 3 tablespoons tahini paste

  •     3 tablespoons freshly squeezed lemon juice

  •     1 teaspoon extra virgin olive oil

  •     small handful of fresh mint, torn into small pieces

  •     kosher sea salt

Directions:

Preheat the oven to 500 degrees.

Remove the leaves and lower stem of the cauliflower. Using a knife, cut the head of cauliflower into four quarters. Slice each quarter into 6-8 pieces (try to keep the florets roughly the same size to ensure even cooking and browning)

Rinse the florets in a colander and dry on paper towels. Spread them out evenly on a large baking sheet.

Drizzle with olive oil and toss to coat evenly. Season with hot pepper flakes and sea salt.

Roast for 10 minutes at 500 degrees–remove and flip the florets–turn down the heat to 450 degrees Fahrenheit and continue roasting for another 10-15 minutes until the florets are evenly browned and fork tender.

Whisk together the lemon juice, tahini paste, and 1 teaspoon olive oil in a small bowl. Thin the tahini sauce with warm water (add 1 teaspoon add a time, and whisk it in until it has loosened but is still relatively thick). Season with salt and pepper to taste.

Remove the florets from the oven, salt to taste, and place in a large mixing bowl. Add the sauce and using a spoon, toss the florets until they are all evenly coated. Garnish mint and serve immediately

Sauteed Citrus Shrimp

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From: EatingWell Magazine, Spring 2004

This quick Spanish-inspired saute is a lesson in simplicity. All shrimp really needs to dazzle is lots of garlic and a splash of lemon. Serve as a main dish or as an appetizer

Ingredients

  • 3 tablespoons lemon juice

  • 3 tablespoons wine, dry white

  • 2 teaspoons oil, olive, extra-virgin

  • 3 cloves garlic minced

  • 1 pound shrimp, peeled and deveined medium (30-40 per pound)

  • 1 teaspoon oil, olive, extra-virgin

  • 1 whole bay leaf

  • 1/4 teaspoon pepper, red, crushed or 1 dried red chile, halved

  • 1/4 teaspoon salt or to taste

  • 2 tablespoons parsley, fresh chopped

Instructions

1. Combine lemon juice, wine, 2 teaspoons oil, and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate.

3. Add bay leaf, crushed red pepper, and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley, and serve immediately.

Chickpea Pasta with Pine Nuts and Parsley

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Chickpea Pasta with Pine Nuts and Parsley

Recipe from Jessica Seinfeld

Ingredients:

  • 8 ozs Chickpea Pasta (such as fusilli or penne)

  • 2 Large Shallots

  • 1 clove Garlic

  • 1/4 cup Extra Virgin Olive Oil (more for serving)

  • 1/4 cup Pine Nuts

  • 1/4 tsp Kosher Salt

  • 1/4 cup Chopped Fresh Flat Leaf Parsley (more for serving)

  • 1 cup Chopped Fresh Spinach Leaves, wilted

  • 1/2 tsp Grated Lemon Zest

  • 1/4 tsp Freshly Ground Black Pepper

  • 1/4 tsp Crushed Red Pepper Flakes

  • Grated Parmesan (for serving)

Instructions

Bring a large pot of water to a boil. Cook the pasta according to the package directions.

Chop the shallots and garlic.

In a medium skillet, heat the oil over medium heat. Add the shallots and cook for 2 minutes. Add the pine nuts and salt and cook, stirring often, for about 5 minutes, or until the pine nuts start to brown. Add the garlic and cook for 30 seconds, or until fragrant. Stir in the parsley and lemon zest and remove from the heat.

Drain the pasta and return it to the pot. Add the spinach leaves to wilt, shallot mixture, black pepper, and red pepper flakes and stir to combine.

Divide among bowls and top with Parmesan, fresh parsley, and a drizzle of olive oil if needed.

Kale Salad With Chickpeas And Tahini Dressing

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After the indulgences of the holiday or even just a fun weekend, there is nothing like a light and healthy detoxifying salad to get you back on track.

Flush out the toxins and feel lighter immediately with amazing Kale Salad…..The lemon helps to boost digestion while the chlorophyll in kale gets rid of the toxins in the body.

I love this salad topped with poached or boiled eggs for a protein boost.

Kale Salad with Chickpeas and Tahini Dressing

Ingredients

Salad:

  • 2 cups kale, thinly sliced and ribs removed

  • ¼ cup radishes, sliced into matchsticks

  • ¼ cup thinly sliced carrots

  • ½ cup chickpeas or white navy beans

  • ¼ cup sliced almonds, toasted

  • 1 cup chopped basil

Avocado Tahini Dressing:

  • 1 small avocado (or ½ a large one)

  • 1½ tablespoons tahini

  • 2 tablespoons lemon juice

  • 1 small garlic clove

  • 1 tablespoon olive oil

  • 2 tablespoons water

  • salt and pepper


Directions

Place avocado, tahini, lemon juice, garlic, and olive oil into a food processor. Pulse, then add water salt and pepper and blend until creamy.

In a large bowl, toss the kale, radishes and carrots with half the dressing. Mix well, then let it sit at room temp for about 15 minutes. The acid from the dressing will help to wilt and soften the kale.

Add chickpeas or beans, almonds, basil and more dressing, to taste.. Taste and add more salt, pepper, and lemon juice as needed.

Superfood Smoothie

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I’m Starting my day off right this morning with this Superfood Smoothie.

Superfoods like Maca Root and Ashwagandha are dense with nutrients and have powerful health benefits.

Maca Root has been shown to promote hormone balance, reduce menopausal symptoms, boost energy, and increase stamina in athletes.

Ashwagandha is best know for its ability to reduce stress and inflammation.

Lisa’s Superfood Smoothie

Ingredients:

  • 1 cup almond milk

  • 1 tablespoon almond butter

  • 1 banana

  • 2 tablespoons vanilla protein powder (optional)

  • 1 teaspon Maca

  • 1 teaspoon Ashwagandha

  • dash of cinnamon

  • ice

Combine all ingredients in a blender to combine.

Chef Ottolenghi's Roasted Butternut Squash

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During the holiday season, finding really flavorful vegan recipes can be intimidating! But have no fear.......this dish will save you.


From the cookbook Jerusalem, by Ottolenghi : Roasted Butternut Squash with Tahini and Za'atar,

I’m not sure how I will eat butternut squash any other way now!

Roasted Butternut Squash with Red Onion, Tahini and Za’atar

Ingredients:

  • 1 large butternut squash, cut into 1/2-inch wedges

  • 2 large red onions, cut in half, and then cut each half into about 5 wedges

  • 1/3 cup olive oil

  • Coarse salt and black pepper

  • 3½ Tbsp tahini paste

  • 1½ Tbsp lemon juice

  • 3 Tbsp water

  • 1 small garlic clove, crushed

  • 1/4 cup pine nuts (I used pan-toasted sesame seeds instead)

  • 1 Tbsp za'atar

  • 1 Tbsp roughly chopped parsley

Notes:

After reading the recipe, my first impulse was to peel the butternut squash before roasting it. I didn’t, though, following the instructions instead, and it turned out great.

(However….You could also use pre-cut butternut squash from the market as a time saver)

To avoid burning the onions, I roasted the squash and the onions in two separate pans.

Instructions

Heat the oven to to 425F. Put the squash and onions in a large bowl, add 3 Tbsp. of oil, a tsp. of salt and some black pepper, and toss well. Spread, skin down, on a baking sheet and roast for 40 minutes until the vegetables have taken on some color and are cooked through. Keep an eye on the onions: they may cook faster than the squash, so may need to be removed earlier. Remove from the oven and leave to cool.

Put the tahini in a small bowl with the lemon juice, water, garlic and a 1/4 tsp. of salt. Start with 1 Tbsp. of water, and whisk to the consistency of honey, adding more water or tahini as necessary.

Pour the remaining oil into a small frying pan on a medium-low heat. Add the pine nuts and half a teaspoon of salt, cook for two minutes, stirring, until the nuts are golden brown, then tip the nuts and oil into a small bowl. (If using sesame seeds, place a skillet over medium-high heat. Add sesame seeds, and toast until brown, stirring constantly. No oil needed.)

To serve, spread the vegetables on a platter and drizzle over the sauce. Scatter the pine nuts/sesame seeds on top, followed by the za'atar and parsley.