Lentil Confetti Salad

24 Jun

petite green lentils, diced veggies, tomatoes, radish, parsley, dijon olive oil sherry vinegaigrette  #140characterrecipe #yummy #powerfoods #scrumptioussalad #healthandwellness #healthcoach #chefinstructor 🥕👩🏼‍🍳😋

© 2017 Steppingstone-wellness.com

3 Delicious Reasons to Buy a BIG Butternut Squash

24 Oct

Are you reluctant to buy one of those big butternut squashes at the grocery store? If you’re like me, maybe you look for the smallest ones so you don’t have leftovers. I did that too, until I recently saw a video from Chef Jamie Oliver that has 3 delicious recipes (my 3 reasons!) using the squash in fritters, a salad and a hummus. See recipes here Butternut Squash 3 Ways – Jamie and Gennaro

Butternut squash is a type of winter squash that can be found year round, but for me, it’s best in Fall and Winter. I love to eat ingredients seasonally, so when the weather starts to turn cool, and my body starts to crave more hearty meals, this squash is versatile and delicious as the star of many dishes. It’s low in calories, especially high in vitamin A and vitamin C, and also good for digestive fiber. I hope this will inspire you to try some new recipes!

Written by Kim Baur. She is a Certified Integrative Health Coach at http://www.steppingstone-wellness.com.

Email: kim@steppingstone-wellness.com

Are you up for a challenge?

18 Sep


I am going to challenge myself this week to see if I can do this. Anyone up for joining me in this challenge (mon-sun)?

Eating a Rainbow of Foods

15 Sep


Eating a colorful rainbow of foods can be a fun challenge, for both adults and kids, to eat healthier and to incorporate more fruits and vegetables into meals.

The challenge, or goal, is to eat all colors of the rainbow each day. For example, for purple and blue, you could eat plums, blackberries, blueberries, purple cabbage, dark beans, or eggplants. Yellow and orange could include carrots, mangoes, bananas, peaches, lemons, pineapple, sweet peppers, sweet potatoes and cantaloupe. Red includes tomatoes, sweet or hot peppers, apples, strawberries, cranberries and watermelon. And, there are so many options for green, such as fresh herbs, lettuces, kale, spinach, kiwi, peas, celery, grapes, broccoli and cucumber. Lastly, imagine white light around the rainbow and include jicama, garlic, onions, cauliflower, mushrooms, potatoes or turnips.

Fruits and vegetables contain many vitamins, minerals, phytochemicals and antioxidants that help the body on a cellular level, and along with integrative heathy lifestyle practices, may help reduce the risk of disease. When we eat food with a variety of colors, we get more essential nutrients into our bodies.

Before you start this challenge, you may want to clean out your refrigerator to create extra space to store some of the perishable produce. It may be low on the list of things you want to spend your time doing, but this gives you a good reason and once you see all the colorful food, you won’t regret it! Keeping fresh herbs in the refrigerator door is also a good way to remember to use them. Parsley and cilantro (or coriander) are 2 of the most powerful detoxing herbs and can be puréed into salad dressing and add bright flavor to so many recipes! Unprocessed or unpackaged foods are best, and creating simple meals with these whole, “clean” foods can be done in the same time or less than ordering and waiting for food delivery service.

It’s also interesting to experience new ingredients. For example, have you tried bok choy? It’s a Chinese leafy cabbage that is delicious steamed or sauteed with a little soy sauce, garlic and ginger, for 3-5 minutes until crisp-tender. Did you know it can be also be eaten raw? Give it a try, thinly sliced, and add a lovely crunchiness to your salads. Local farmers markets often provide the freshest and most flavorful produce, and you can help support and meet people in your community as well.

Have fun with this and eat well, be well, live well!

Written by Kim Baur. She is a Certified Integrative Health Coach at http://www.steppingstone-wellness.com. Email: Kim@steppingstone-wellness.com

Beet, Carrot, Orange & Quinoa Salad

11 Jun

This is a simple and delicious salad, inspired from a recent Yoga Retreat at Full Belly Farms. They grow wonderful, organic food on 350 acres in the Capay Valley of Northern California.

Roast Beets (approx. 1 cup) and Carrots (approx. 1 cup or 4 medium-size)  in a 350 F oven, drizzled with a little Olive Oil, until tender (approx. 20-25 minutes depending on the size of the vegetables, and Carrots may be ready earlier). If Beets are large, cut in half and put cut side on baking tray, on some parchment paper for easier clean up  (note, you could steam if you prefer).

Once cool, peel the Beets, if they were large (small Beets are tender so may not be necessary). Cut Beets into small dice size, and slice Carrots into half lengthwise and then into small slices (not too thin).

While the veggies are roasting, cook 1 cup of Quinoa. Cool before adding to the bowl.

 Then, finely zest 1 Orange into a medium bowl (I like using a Microplane zester). Remove the peel from the Orange (with a knife is easier), and squeeze any juice from the peel into the bowl. Cut up Orange into bite size pieces.
Combine all ingredients with Olive Oil, Rice Vinegar and Salt/Pepper to taste.

Optional: add Feta Cheese, garnish with Fresh Herbs (Mint, Cilantro, or Parsley), Pumpkin Seeds, Chopped or Sliced Almonds.

Spiced Banana Bread

14 Sep

Hi Everyone!

A little bit of spice makes this not too sweet Banana Bread extra special and the spice flavors are very subtle. The Chia Seeds and Walnuts add some protein and healthy Omega-3 Fatty Acids. Any time you can add a #SuperFood, it’s great to do!

  • 4 oz (115g or 1/2 cup) Unsalted Butter, softened (save the wrapping paper to grease the loaf pan)
  • 2 Eggs, beaten in a glass or mug (I used Extra Large but Large is OK too)
  • 2 Ripe Bananas, mashed by hand in the peel before you open it, or coarsely with a fork
  • 1/2 Cup (90 g) Coconut Sugar (less 1 Tablespoon if you like baked goods a bit less sweet and/or if your bananas are really ripe)
  • 2/3 Cup (150 g) Whole Wheat Flour (All-Purpose Flour is OK too)
  • 1 tsp Baking Powder
  • 1 Pinch Salt
  • 1 tsp Allspice, ground
  • 1/2 tsp Cinnamon, ground (Saigon Cinnamon is my favorite!)
  • 1/4 tsp Ginger, ground
  • 2 Tbsn Chia Seeds (White, preferrably)
  • Optional – 1/2 c (90 g) Walnuts, chopped (Walnuts are the only nuts that contain Omega-3 Fatty Acids which are essential for our Brain to function – did you ever notice they even look like our Brain!?)

Note: you could double the amount of spices if you want more spice than banana to come through but the amounts above are more to add some subtle enhancement to the banana flavor.

Directions: Preheat oven to 350 F (170 C)

  1. In a medium bowl, blend butter and sugar (you can use a spatula or wooden spoon if your butter is very soft, or use a hand mixer)
  2. Stir in eggs and bananas.
  3. Combine dry ingredients in a small bowl and stir into the wet ingredients.
  4. Pour into a greased loaf pan and give it a good tap on the counter to level out the batter and eliminate potential air bubbles.
  5. Bake 40-50 min. Note, after 20 min. turn the pan 180 degrees. Test doneness with a toothpick. If toothpick comes out dry, it is ready. Cool 15-20 minutes before slicing (it will be hard to wait!)

I hope you enjoy it!

Relaxation Water

22 Feb

Here’s one of my favorite new infused Water combinations…put a splash of Orange Blossom Water and a few drops of Rose Water into approximately 16 oz. of plain filtered Water. Add more if desired, but use the Rose Water sparingly so it doesn’t overwhelm with floral notes. You can find Orange Blossom Water in the International food aisle in the grocery store, Cost Plus World Market or online. I currently use Fee Brothers Cocktail Rose Water which is available at liquor stores or also online. Enjoy!