Tag Archives: Healthy

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

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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

Cucumber & Cantaloupe Salad

12 Jul

I am so hooked on this right now! I ate it 3 times last week! Twice for breakfast and once for a light dinner…

This recipe makes 1 serving:

-1/4 Cucumber (peeled if it’s got a thick skin): slice into bite size chunks (not thinly sliced)
Cantaloupe: use a Melon Baller or a metal Teaspoon if it has a scoop shape works just as well, and scoop about 5-6 balls (I like to have ratio with slightly more Cucumber to Cantaloupe)
-1/2 Cup Plain Yoghurt (preferably whole, but lowfat or nonfat can be used too)
Extra Virgin Olive Oil – 1 Tablespoon
-A big pinch of Salt (I like using Pink Himalayan)
Optional Garnishes: sliced or slivered Almonds, Sesame Seeds, Chopped Mint, Crumbled Feta

In a medium bowl, place all of the ingredients & gently stir until everything is combined. If you would like to garnish, sprinkle on top.

Enjoy!

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Mixed Berries With Orange Blossom Water

16 Jun

A little goes a long way…just a splash!

This is a super simple and light dessert, or enjoy with yoghurt for breakfast. Garnish with some sliced Almonds or a sprinkle of Granola.

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Moroccan Inspired Dessert (or Breakfast)

19 May

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This is one of my new favorite recipes! Put some plain Yoghurt on a dish with a couple slices of Orange (Cara Cara have a lovely pink hue), thinly sliced Dried Apricots and Dates (pitted), Toasted Almonds, Sesame Seeds, a drizzle of Honey, Cinnamon, and a splash of Orange Blossom Water (or it’s also good with a few drops of Rose Water).

The recipe is from a Moroccan Street Food class I attended last week at Kitchen On Fire. They have classes for all levels and I highly recommend them!

Savory Baked Apples

13 Apr

Here’s a tasty idea I found on Cooking Light…along the lines of my recent post on Apple Pie In An Apple. This could be easily adapted for Vegetarians or Vegans too. Click on this link for details.

Other combinations or substitutions I might try are the following:

  • Granny Smith Apples
  • Pecans
  • Almonds
  • Golden Raisins
  • Dried Apricots
  • Sundried Tomatoes
  • Leeks
  • Shallots
  • Spinach
  • Fennel
  • Celery
  • Fontina or Cheddar Cheese (how can you can wrong?)
  • Curry Powder
  • Garam Masala (do you have this spice blend in your pantry yet? It’s so versatile)
  • Thyme
  • Couscous (White, Red or Tricolor)
  • Bulgur Wheat
  • Farro
  • Bread Crumbs (for topping)

By changing up the flavors, you’ll be able to serve this for many occasions as a main course, or for a side dish I think that half an apple per person would be adequate (cut in half before stuffing). This could also be a good dish for entertaining, since you could easily make the stuffing a day or two ahead. It would be delicious with a Pork Roast or any poultry!

Green Smoothies To Revitalize Your Body

11 Feb

Looks can be deceiving! I think you’ll be pleasantly surprised by how delicious this tastes and you will feel so healthy after drinking it. The flavors go together really well and it’s definitely a great way to start the day, cleanse your body, and increase the amount of antioxidants and vegetables in your diet. By using a blender instead of a juicer, you will benefit by getting more fiber too.

In a blender, add the following in order:

  • 1 Apple, cored and chopped into 1/2 inch pieces (not peeled) — I like Gala Apples
  • 3/4 of 1 English Cucumber (not peeled — I recommend English Cucumbers since the skin is thinner and they are seedless so easily digestible
  • Fresh Spinach Leaves, 2 big handfuls
  • Juice of 1/2 Lemon (optional: include some of the zest, but avoid the white pith)
  • Ginger, a small 1/4 inch slice, peeled and finely grated (Optional)
  • 1 1/2 – 2 cups of water

Start with low-speed and move up to the highest speed. Makes 2 servings.

If you like it, try these Mix and Match Green Smoothie recipes from the VitaMix company.

By the way, here is link if you’d like to get more information or purchase one of my favorite kitchen gadgets, the VitaMix Blender.

“Let food be thy medicine …” – Hippocrates