- FRUIT: Apricots, Blackberries, Blueberries, Cherries, Figs, Lemons, Melons, Nectarines, Oranges, Peaches, Plums, Raspberries, Rhubarb, Strawberries
- VEGETABLE: Chard Chard Chard!! (Rainbow, Swiss, Green), Corn (especially New Jersey and Maine), Cucumbers, Eggplant, Garlic, Garlic Scapes (until July), Green Beans, Scallions, Kale, ALL Herbs, Kohlrabi, Peas, Radishes, Spinach, Summer Squash, Tomatoes, Zucchini and the lovely Zucchini Blossoms
Summer season is a chef's culinary dream because there are so many amazing fresh fruits and vegetables in abundance...which makes the prices really low and the recipe possibilities endless! Here is a guide to some of my favorite fruits and vegetables over June, July and August...
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With everyone in my house being so busy these days, I am always trying to plan snacks that we can grab on our way out. I always modify ingredients depending on the season and what I have in my kitchen. The smartest thing to do is to spend an extra few minutes portioning out appropriately the night before so you're not strapped for time last minute. Hope these work for you!
Sweet Snacks 1. 6 oz. fat free greek yogurt mixed with fruit (1 cup berries/chopped up apples/grapefruit/oranges/kiwi/pear/etc) 2. 1 cup trail mix: dried cranberries, walnuts, sunflower seeds, unsweetened shredded wheat, raw almonds) 3. 1 granny smith apple, 3-5 dates 4. 2 multi-grain wasa crackers with almond butter/apple butter/peanut butter 5. 1 skim milk cheese stick, 1/2 cup raw almonds, 1/2 cup berries or 1/2 apple 6. 8 oz. plain yogurt kefir smoothie, 1 banana Savory Snacks 1. Bibb/Boston/Butter lettuce leaves spread with hummus, fat-free feta cheese and alfa-alfa/broco-sprouts 2. 3 cups of light popcorn (non-butter/plain) Skinny Pop brand is also good 3. Bibb/Boston/Butter lettuce leaves filled with 1/4 avocado chunks, raw sliced almonds, chopped up bell peppers 4. 3 hard-boiled egg whites, 2 wasa crackers, 1/4 cup raw almonds 5. Low-sodium turkey rolled around 2 non-fat mozzarella cheese sticks 6. 2 cups edamame (in the pod), 2 rice cakes
The beginning of the year is always so busy; the holidays are over, healthy resolutions have been made (and already broken!) and tax season is in full swing. In the northeast, the winter seems to drag and since the days are still short, everyone is just trying to make it to spring! For most, it's a stressful time and when you have a busy schedule/lifestyle, it's easy to forget to take care of yourself.
Take a look at some of the following tips below and de-stress your life a little! The tasks are broken down by day and they are relatively simple to employ. Good luck! Day 1: Take a Break Write down all your commitments for the coming week on a piece of paper so that you can schedule mini-breaks in between your tasks. Day 2: Make a Detox Drink Brew a large pot of green tea, steep a few lemon slices in it and let it cool. Drink throughout the day. Day 3: Compliment Others Give someone (or many) a genuine compliment. Making other people feel good about themselves will make you feel good about yourself! Positive energy, baby! Day 4: Stretch at Your Desk Sitting at a desk, in front of a computer can be stressful on your body. Try some simple desk stretches to loosen up those tight, tense muscles! Day 5: Meditation Close your eyes, inhale deep for five seconds, hold for three seconds and exhale for five seconds. Repeat four more times. Day 6: Treat Your Tootsies Soak your feet in hot water for ten minutes. For an added treat, add a few drops of peppermint essential oil. Day 7: Have a Dance Party Get your friends or your kids, turn the music up really loud, play your favorite song and dance like no one's watching! Not only will you release endorphins when dancing (that will make you feel happy), you will spend some quality time with your loved ones! Being Indian, I have had a lot of exposure to a variety of spices growing up. Through my integrative nutrition program, we have dived further into a few specific ones that I have really started to showcase in my cooking.
For a 'cool' use of these spices, check out my spiced lemonade recipe - great as a morning detox drink during the summer! Turmeric: widely recognized for its anti-inflammatory properties, turmeric is derived from the ginger family and has a beautiful orange-golden hue. It's flavor is subtle and earthy when used sparingly. Too much can turn your dish bitter. Benefits: - pain associated with arthritis and other joint issues - rich in anti-oxidants - boosts brain function, especially loss of memory - alleviates symptoms of depression Cinnamon: such a versatile spice. Not only is it good in baking, but also a great addition to savory dishes. I especially like it in Moroccan-inspired dishes like lamb tagine and in my cous cous. Benefits: - stabilizes blood sugar - improves digestive health - rich in anti-oxidants - boosts alertness and mental clarity - anti-bacterial, anti-microbial and anti-fungal - increases immunity Ginger: also well known for its anti-inflammatory properties and a classic home remedy for upset tummies as well as cough and congestion. In my house, a classic go-to in the winter is fresh lemon steeped in hot water with grated ginger and a little honey. Benefits: - eases digestive comfort - increases immunity - eases respiratory discomfort - rich in anti-oxidants - improves absorption of nutrients Cayenne Pepper: one of the spiciest chili pepper seasonings, this is a staple in my chili recipes. Hot peppers are known to boost your metabolism and to aid in detoxification. Benefits: - aids metabolism - improves digestion - promotes healthy heart - rich in anti-oxidants - detoxifying - aids in healthy teeth and gums A lot of people have asked me what I prefer; organic or local...and is there a difference? I would have to say, it depends on the produce (see my previous post on the Dirty Dozen.) For the most part, I generally buy organic during the colder months and local during the warmer months when I can go to the farm and pick my own or purchase from the farm stand. Local is often a better option than organic because organic foods are highly imported. US demand for organic foods exceeds the US supply of organic foods. A good strategy to employ in your food shopping is to buy often, meaning don't stock up on anything that doesn't have a long shelf life, i.e., fruits and vegetables. I tend to purchase my groceries twice a week; an extensive weekend trip and a short trip mid week after work to pick up a few produce items. This way you can ensure that your food will be as fresh as possible! I'm a seafood kinda girl and I love me some beautiful red salmon! Salmon can be a very healthy part of your diet. It's high in omega-3 fatty acids and protein, which has shown to be beneficial for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract.
Farmed Salmon are raised on an unnatural diet of grains and antibiotics to plump them up. This diet causes their flesh to be grey in color. To compensate for the lack of color, they are fed synthetic astaxanthin, a product of phytochemicals, not approved for human consumption because of its toxic properties. Farmed salmon is usually marketed in grocery stores and restaurants as Atlantic Salmon. Wild Salmon gets its pinkish-red color from natural carotenoids in their diet. Wild salmon tends to be leaner than the farm-raised variety. The flesh will be marked by thin white strips (fat marks.) If it is pale with wide fat marks, it's farm-raised. The best salmon to look for is either Alaskan Salmon or Sockeye Salmon. Alaskan sockeye salmon is not allowed to be farmed so you can guarantee it will be wild. A characteristic of sockeye salmon is that its flesh will be bright red. organic food really means. It is more or less a trend that is followed. With the cost being higher than most conventional options, we are comforted by the "fact" that it is healthier...or is it? Let's start by defining what makes food organic. The organic movement was born in the 1940's in response to the industrialization of agriculture, aka: the Green Revolution. By law, organic foods are farmed without involvement of modern synthetic pesticides and chemical fertilizers. They also do not undergo irradiation, which is common in conventional farming. For food to be labeled as organic, producers must attain special certifications. The standards are set by national governments and international organizations. Without getting too technical, let's quickly discuss pesticides. The Environmental Working Group, a nonprofit organization that advocates global health policies, has done research showing the effect of pesticides to the human body in small doses. Adverse effects can be seen during vulnerable life stages, such as fetal and childhood development. There is a yearly list of foods that you should, at all costs, try to purchase organic. It is referred to as The Dirty Dozen. Here is 2013's list: 1. Apples: More than 40 different pesticides have been detected on apples. (Buy organic apple juice and apple sauce too) Isn't it just fantastic when something you enjoy eating is actually great for you? As is the case with quinoa. This grain has so many benefits (lucky number seven, to be exact.)
1. Rich in antioxidant, manganese, which protects your red blood cells. 2. High in vitamin B2 (riboflavin), which plays a crucial role in your body's metabolism. 3. Loaded with magnesium, which has many health benefits, including alleviating migraines, forming healthy bones and teeth, regulating body temperature and controlling sugar levels. 4. Contains lysine, which is incremental for tissue growth and tissue repair. 5. Provides iron, which is great for red blood cells. It carries oxygen from your cells to your muscles, increases brain function, regulates body temperature and aids in metabolism. 6. Packed with fiber, which helps to relieve constipation as well as lower blood pressure and diabetes. It also aids with cholesterol and glucose levels and could help you lose weight. There is more fiber in quinoa than any other grain out there. And the biggest benefit of quinoa... 7. It's a protein powerhouse! Protein provides fuel for our bodies to function. Quinoa contains all nine essential amino acids. |
Chef GuddiaI'm always looking for healthier ways to indulge! Archives
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