Kale, Blueberry and Fennel Salad

Kale Salad with Blueberries, Almonds & Lemon-Ginger Vinaigrette

I just got back from the Farmer's Market with a beautiful bunch of kale!  I am inspired to make this gorgeous salad for lunch today!  I found the recipe at Kale & Cardamom

Kale is an amazing superfood that is packed with very powerful nutrients and health benefits.  It is high in vitamins C, K and A.  It is an amazing source of iron and calcium.  It is rich in fiber and powerful antioxidants that help fight cancer and other diseases.  Healthy and delicious!

Kale Salad with Blueberries, Almonds & Lemon-Ginger Vinaigrette

1 bunch curly kale

Juice of 1 lemon

1 Teaspoon grated ginger

1 Teaspoon honey or maple syrup

6 Tbls EVO

1/2 fennel bulb grated

1/2 cup fresh blueberries

1/2 cup slivered almonds toasted

salt and pepper to taste

1. Wash kale.  Remove stems and chop leaves into bite-sized pieces.

2. Whisk together lemon juice, honey, ginger, and olive oil in a large bowl. Season to taste with salt and black pepper.

3. Add kale to bowl with vinaigrette. Massage kale with clean hands until the leaves begin to soften, 2 to 3 minutes. Set aside for 15 minutes.

4. Grate fennel using the rough side of a cheese grater. Add to bowl with kale and toss gently to combine. Taste and adjust seasoning with salt and pepper, if needed.

5. Garnish with blueberries and almonds before serving.

Killer Salad Dressing!

Did you know that kids tend to eat more vegetables when they have tasty dips and dressings to enhance the flavor?   Here is delicious salad recipe  that  your family will really love ;  with a homemade carrot ginger dressing.  Yummy!

The AMAZING dressing from this salad tastes great on raw vegetables, root veggies, rice, pasta, or chicken.  It has a fresh and healthy flavor that makes everything taste DELISH!

Salad with Carrot & Ginger Dressing 

For the dressing:

• 1 large carrot, peeled and roughly chopped
• 1 large shallot, peeled and roughly chopped
• 2 tablespoons roughly chopped fresh ginger
• 1 tablespoon white miso
• 2 tablespoons rice wine vinegar
• 1 tablespoon roasted sesame seed oil
• 1/4 cup grapeseed oil
• 2 tablespoons water

For the salad:

• 1 head of baby gem lettuce (or any greens), roughly cut
• 2 handfuls arugula
• 1 apple chopped
• 1/2 avocado, diced
• Sprinkle of toasted sesame seeds

1. Pulse the carrot, shallot and ginger in a food processor until finely chopped.

2. Scrape down the sides, add the miso, vinegar and sesame seed oil and whiz together. While the blender is going, slowly drizzle in the grapeseed oil and the water.

3. Combine the lettuce, apple, sesame seeds and avocado in a bowl, drizzle with plenty of dressing and serve.

Found this recipe on one of my favorite websites:  goop

Kids love this one!

Strawberry Milk

Honestly, Anika is just sick and tired of green drinks!  Here is a healthy concoction that your kids will LOVE!

No Dairy, No Sugar!

Happy Friday!

RECIPE

• 2 cups of strawberries frozen
• 1 handful of almonds
• 2 tablespoons of hemp seeds
• 1 scoop of Protein Powder (optional)
• 1/8 teaspoon of sea salt
• 3-5 drops of stevia
• 1 1/2 cups of water
• Blend and Serve!

Recipe Inspiration:

Go to  Radiantly Raw for the best and most delicious smoothie recipes!

Cacao Kapow!

I am obsessed with this smoothie right now...........It is light, full of healthy superfoods and sustains me for hours!

I Love it!

With fast paced lifestyles, poor food choices and toxic environments it is easy to disconnect with the SIMPLICITY of nourishing yourself.  This smoothie contains 4 very powerful superfoods to help you radiate and feel great from within.

1. Maca Powder

• Adaptogens, amino acids, magnesium, phosphorus and zinc
• Immediately balances hormones, improves digestion, combats symptoms of fatigue, depression, and stress and helps you sleep better. 
• Love its effect on the libido!

2. Raw Cacao

• High in magnesium, boosts endorphins and activates the bliss chemicals in our brain
• Antioxidants for a glowy complexion

3. Avocados

• Rich in stress-fighting B vitamins and omegas, so beneficial for healthy glowing skin.

      4. Virgin Coconut Oil

• Provides necessary building blocks for hormone production
• Promotes weight loss by engaging your thyroid, which resets your metabolism
• Reduces inflammation in the body
•  Antiviral, antimicrobial and antibacterial properties keep your energy levels up and your immune system strong

Cacao Kapow Smoothie

• 1 cup Coconut water or Almond Milk or a mixture of the two
• 1 tsp coconut oil
• 2 tbsp raw cacao powder
• 1 tsp maca powder
• 1 tbsp chia seeds
• 1/4 avocado
• 1 banana, frozen
• 2 tbls fresh mint
• 4 ice cubes
• cacao nibs for topping

Combine all ingredients in a blender or Vitamix.    Enjoy my friends!

A Happy and Healthy Thanksgiving!

So today I spent WAAAAY  too much time on the internet reading some of my favorite food blogs in search of  healthy Thanksgiving recipes.

I figured you might be in need of some healthy recipe ideas for this year’s Thanksgiving feast so I put together this post of seven healthy, "Lisa Cohen Fitness Approved" recipes for you!  

This is a Must Read for the HOLIDAY

I found this first recipe for Cauliflower Mash at whole foods last week, and I made it for my family.  Anika loved it!  Steve is not a big fan of cauliflower but he liked it too.  A delicious, low carb substitute for the traditional Thanksgiving comfort food! 

The truth is:  You can serve this dish on Thanksgiving and NO ONE will know that it is not the usual high calorie, butter laden mashed potatoes!

Cauliflower "Mashed Potatoes"

• 1 large head cauliflower
• 2 large cloves garlic
• 2 cups low sodium veggie broth.  (chicken broth also works)
• 2 tablespoons olive oil
• Salt
• Freshly ground black pepper to taste
• Fresh parsley

Directions

1. Cut off large stems of cauliflower and chop up the remaining pieces
2. Mash the garlic cloves.
3. Boil cauliflower and garlic in broth for 40 minutes (or until fork tender)
4. Reserve the broth.
5. Place cauliflower and olive oil in cuisinart and blend until completely mashed.
6. Add a little reserved broth to the right consistency.
7. Season with salt and pepper

 Here are the rest of my favorites for this year......................

Source: plantpoweredkitchen.com

Pumpkin Hummus - This looks like the perfect Thanksgiving day appetizer.

Source: Elana's Pantry

Acorn Squash with Cranberry Apple Stuffing:  I love stuffed squash for Thanksgiving and this one sounds pretty delicious.

Source:  Eating Well Magazine

Quinoa Salad with Oranges, Beets and Pomegranate

Source:  Oh She Glows

Cranberry, Apricot and Pecan Wild Rice Pilaf - From Oh She Glows!  One of my favorite websites for delicious vegan recipes!

Source:  Love and Lemons

Maple and Balsalmic Roasted Brussel Sprouts:  Sweet and savory brussel sprouts – it doesn’t get much better. Even brussel sprout haters will change their minds!

Source:  The Foodie Physician

Lightened Up Holiday Stuffing:  This is a nice "lightened up" version of the holiday favorite.  Enjoy this stuffing without blowing your healthy eating plan!

Moroccan Spiced Spaghetti Squash

The Best Ever Spaghetti Squash Recipe!

Moroccan-Spiced Spaghetti Squash

Serves 4

• 1 (3 1/2- to 4-pound) spaghetti squash

• 5 tablespoons olive oil

• 3 garlic cloves, minced

• 1 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/8 teaspoon cayenne

• 1 1/2 teaspoons sea salt (or to taste)

• 15-oz can chickpeas, drained and rinsed

• 3 Tablespoons golden raisins

• 2 tablespoons chopped fresh cilantro

• Steamed or sauteed spinach (for serving)

• Cous Cous (for serving)

Preheat oven to 400°F. Cut the squash in half lengthwise and scoop out the seeds. Brush the inside of the squash with a tablespoon of olive oil. Roast the halves face-down on a baking pan for 40-50 minutes, until the flesh of the squash is fork-tender and has separated into spaghetti-like strands.

While the squash cooks, heat the remaining oil in a small saucepan over medium heat. Add the garlic and cook until fragrant, about a minute. (Do not over cook the garlic or it will make the entire dish bitter tasting. ) Stir in spices, salt, and chickpeas and remove from heat.  This step is SOOOOO easy, and makes a delicious seasoned sauce for the squash.

When the squash is done, remove from oven and let it sit for five minutes, or until it’s cool enough to handle. Using a fork, scrape the squash out of its skin into a bowl, separating the strands. Toss the squash with the spiced oil mixture.  Top the dish off with the fresh cilantro.

I served this over couscous and steamed spinach!  My family loved this dish.

Avocado.....The Beauty Food

Doesn't this look beautiful? I found this beautiful website today while looking for new ways to serve avocados.  I am IN LOVE with avocados right now!  They are what I like to call "A BEAUTY FOOD"...... rich in essential fats, vitamins and antioxidants that improve overall skin health and promote a soft look and radiant glow.

I wanted to make this today for lunch but the avocados at my local market were all hard as rocks.  I bought some anyway and put them in a paper bag on the counter to ripen.  They will be perfect in a couple of days!

From The Canal House Cooks Lunch http://lunch.thecanalhouse.com/?s=avocado Corn tortillas toasted over an open flame with mashed avocado on top, a good squeeze of fresh lime juice, and a sprinkling of Maldon sea salt.

Check out another of my favorite websites......Oh She Glows!  for an easy and delicious a recipe for 15 Minute Creamy Avocado Pasta.  Your family will LOVE it!

Quinoa Taboulleh

This gorgeous dish is so healthy and refreshing and easy to make, that I had to share it with you right away!

Quinoa Taboulleh

Read more to see the recipe!

• 2 cups water

• 1 cup quinoa

• 1 pinch salt

• 1/4 cup olive oil

• 1/2 teaspoon sea salt

• 1/4 cup lemon juice

• 3 tomatoes, diced

• 1 cucumber, diced

• green onion, diced to taste

• 2 carrots, grated

• 1 cup fresh parsley, chopped

Directions

1. In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.

2. Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.

Raw Ball

Oh Yummy Goodness!

IMG_0440

Pure, sweet rolled up bliss in a ball!

I know the name Raw Balls does NOT sound appetizing, but these raw treats BLEW MY MIND!  I could not stop eating this stuff. It was pure heavenly bliss with some great health benefits to boot!

Ingredients:  Makes about 12 balls or more

• 1/2 cup walnuts

• 1/2 cup pitted dates

• 1/2 cup cocoa powder, unsweetened

• 1/2 cup pure maple syrup

• 1/2 cup almond butter

• 1/2 teaspoon vanilla extract

• 1/4 teaspoon fine sea salt

• 1/2 cup whole almonds

• 1 - 2 cups shredded unsweetened coconut

Place walnuts in a food processor and process until coarsely ground.  Add the dates and pulse until well combined with the nuts.  Add the cocoa powder, syrup, almond butter, vanilla and salt.   Process until the mixture is thick and smooth.   Add the almonds and pulse a few times until combined.   There should be some almond chunks remaining.

Form the mixture into balls and roll in coconut.   Store in freezer.

Avocado Soup

I got this recipe from my 11 year old daughter.  She and her classmates at Ross Montessori School prepared a Thanksgiving Feast this year as part of a classroom project.  The kids planned the menu, and did all the shopping and cooking by themselves.

This soup is raw and vegan and really easy to make!  Enjoy!

Avocado Soup

• 1 tablespoon sunflower oil

• 2 avocado

• 1 cup fresh carrot juice (we used a store bought juice, found in the produce section at the grocery store.

• juice of 1 orange

• 1 cucumber

• 1 teaspoon ground cumin toasted

• 1 teaspoon ground coriander toasted

• 1 tablespoon soy sauce

• 2 tablespoons fennel leaves ( we used fennel seeds)

• 2 cups water

• 1 teaspoon maple syrup

• 1/2 cup shredded zucchini

Put all ingredients in a blender except the zucchini.  Blend until smooth.  Gently stir in the grated zucchini.  Season with salt and pepper before serving.

Fruit Salad Pops!

A Beautiful and Healthy Treat!

Is there anything better than an ice-cold popsicle on a sweltering summer day? No need to wait for the icecream man to make a pass through your neighborhood. It is easy to make your own popsicles.

My dear friend Avery is making her own popsicles with a marvelous gadget THAT I LOVE from Williams-Sonoma that makes frozen treats in as little as seven minutes.  Zoku Quick Pop Maker

Here is how Anika made these beautiful treats pictured above.  Add the fruits and juice to the popsicle mold, or use any combination of fruits that your kids enjoy! I bought the molds for these popsicles years ago at City Market.  Similar molds are available through Amazon.com by Tovolo.  Add the juice.  It only takes a little bit of juice to fill in the mold.  Freeze for 6 hours or overnight.

Ingredients:

• Sliced Strawberries
• Blueberries
• Sliced Peaches
• Sliced Kiwi
• White Grape Juice

YUMMY!

The BEST birthday present EVER!

,And that is saying a lot because this is what I got for my birthday last year.........

The hottest pair of shoes I own!

This year, my dear friends Inna, Katie and Anna got me a gift that I just LOVE.

I know, I know..... I might be the only person in the world who would be so excited about getting a blender for her birthday!  But the Vita-Mix blender is not only the MAC DADDY of all blenders, it is also the easiest way to meet your goals of 2-3 servings of fruit and 5-6 servings of veggies a day.  Regular juicers throw away all of the pulp from the whole foods. That's NOT good because the pulp is actually more nutritious than the juice itself.

Whole food juicing is a process unique to the Vita-Mix.

You literally smash through all the pulp and pulverize it so everything turns into juice (even seeds). You waste nothing. You get all the flavor, nutrition and fiber in a naturally sweet and creamy-smooth juice.

And Anika loves it too!

Yes, she REALLY drank it!

Here are the ingredients for her favorite GREEN SMOOTHIE:

• handful of green grapes
• 1 pear
• 1 cup kale
• 1 carrot
• 1 cup frozen mango
• banana
• ice and 1/2 cup - 1 cup water

I have been LOVING this GREEN DRINK every morning:

• handful of fresh parsley
• 1/2 a cucumber
• 2 celery stalks
• 2 carrots
• 1 apple
• 1 cup kale
• fresh lemon juice
• ice and 1 cup water

If you don't have a Vita-mix and you want to enjoy these wonderful and healthy juice drinks.......Go see Kate at The Honeybee Organic Juice Bar.  She is located inside the Ute City Building and she makes amazingly healthy juices and smoothies!

Honeybee Organic Juice Bar in Aspen, Colorado

My Favorite Snack

Also a great breakfast!

• 1/4 Cup Greek Yogurt
• Handful blueberries
• 1 Tbls Chia Seeds
• 2 Tbls Walnuts
• 2 Tbls Slivered Almonds

Krissy's Holiday Appetizer Plate

My friend Krissy always creates healthy and delicious foods that are as beautiful as they are tasty!  Check out the healthy foods on this  beautiful holiday appetizer plate:

• Kumquats
• Greek Olives
• Red Peppers and Snap Peas
• Goat cheese drizzled with olive oil and sprinkled with fresh basil leaves
• Dr. Kracker Crackers (organic and delicious!)
• Leslie Stowe, Rainbow Crisp Crackers (found locally at Epicurious or Roxy's.  Also at Wholefoods)
• Parmesan Cheese
• Krissy's Artichoke Spinach Dip (recipe below)

RECIPES :

Krissy's Artichoke  Spinach Dip - A HEALTHY alternative to a favorite holiday dip!

• 4 roasted artichokes ( find in deli section of supermarket)
• 2 cups Smart Balance reduced fat sour cream.  (Greek Yogurt is  also great)
• I package Simply Organic Spinach Dip mix.
• Fresh Spinach.

Mix in a Cuisinart

Roasted Red Pepper and Cannelini Bean Dip

• 1/4  cup  chopped fresh basil
• 1  teaspoon  balsamic vinegar
• 1  (16-ounce) can cannellini beans, rinsed and drained
• 1  (7-ounce) bottle roasted red bell peppers, rinsed and drained
• 1  large garlic clove
• 2  tablespoons  extravirgin olive oil
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper

Place first 5 ingredients in a food processor; process until smooth. With processor on, slowly add oil through food chute. Stir in salt and black pepper.

Nutritional Myth!

Nutritional Myth:EATING EGGS RAISES YOUR CHOLESTEROL LEVELS

Truth: THE DIETARY CHOLESTEROL FOUND IN EGGS HAS LITTLE TO DO WITH THE AMOUNT OF CHOLESTEROL IN YOUR BODY!

The foods that increase artery clogging cholesterol in the body are saturated fats found in meat products and trans fats.  Eggs contain relatively small amounts of saturated fat.

Enjoy eggs for breakfast. lunch or dinner.........Guilt free!

Huevos Rancheros 2 teaspoons canola oil

1 jalapeno pepper

2 green onion minced

2 garlic cloves

1.5 cups chopped plum tomatoes 6 large eggs beaten 2 ounces jack cheese with jalapeno pepper 1/4 cup choopped fresh cilantro 8 corn tortillas 4 lime wedges hot pepper sauce

1.  Heat oil in a large skillet over medium heat Cut jalapeno in half, discard the seeds, mince. Saute jalapeno, garlic and green onion in the pan for 3 minutes. Add tomatoes and salt.  Cook 2 minutes, stirring

2.  Add eggs, cook until scrambled, stirring constantly Sprinkle with cheese and cilantro. Serve with tortillas, lime wedges and hot sauce.

Makes 4 servings Caolries:  289 Fat :  13 g Protein: 15

Couscous, Sweet Potato, and Blackbean Salad

Choose this lime-basil-infused salad—with chunks of beta-carotene-laced sweet potatoes and tender, high-fiber, protein-rich black soybeans—for a healthy meatless main dish you can have on the table in 15 minutes. Preparation Time: 10 minutes minutes Cooking Time: 5 minutes minutes

3/4 cup water 2/3 cup wheat couscous 1 (16-ounce) package refrigerated cubed peeled sweet potato (such as Glory) 1/4 cup fat-free lime-basil vinaigrette (such as Maple Grove Farms) 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 1 (15-ounce) can no-salt-added black soybeans (such as Eden Organic), rinsed and drained 2 cups baby spinach 5 tablespoons crumbled reduced-fat feta cheese 3 green onions, chopped

1. Bring 3/4 cup water to boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

2. While couscous stands, place sweet potato on a microwave-safe plate. Microwave at HIGH 5 minutes or until tender.

3. Combine vinaigrette, pepper, and salt in a large bowl; stir well with a whisk. Add couscous, sweet potato, soybeans, and spinach; toss gently to coat. Top each serving with cheese; sprinkle evenly with onions.

Yield: 5 servings (serving size: about 1 1/3 cups couscous salad and 1 tablespoon cheese)

CALORIES 228 (17% from fat); FAT 4g (sat 1.1g,mono 0.7g,poly 1.7g); IRON 2.4mg; CHOLESTEROL 3mg; CALCIUM 102mg; CARBOHYDRATE 39.8g; SODIUM 287mg; PROTEIN 10.5g; FIBER 7.3g

Healthy Spring Salad

Tossed Asparagus Salad with Lemon Vinaigrette

4 cups mache

1 bunch asparagus

1 small zucchini, julienned

1/2 cup sliced radishes

Dressing: 2 tbsp fresh lemon juice

1 tbsp minced shallot

2 tsp dijon mustard

½ cup extra virgin olive oil

Salt and pepper to taste

Directions: 1. Bring 2 inches of water to boil in a large saucepan.  Fill a medium bowl with ice water and place by the stove. 2. Trim asparagus, cutting off stems and removing remaining tough skin with a vegetable peeler. Slice asparagus in thirds on the diagonal. Place asparagus in the boiling water for 3 minutes. Transfer the asparagus with a slotted spoon to the ice water. 3. In a small bowl, whisk together lemon juice, shallot, dijon, olive oil and salt and pepper. Set aside. 4. In a large bowl toss together mache, asparagus, zucchini and radishes. 5. Pour the dressing over the greens; gently tossing to coat.