Quinoa Tabbouleh

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My new favorite recipe for potlucks and summer bbq!   My darling sister-in-law Leslie, made this dish for a memorial day potluck and it was a big hit!

I never knew I liked Taboulleh so much!   I couldn’t get over how easy it was to make and how delicious it turned out!

Fresh, light, and energizing, this quinoa tabbouleh is the perfect compliment for any lunch or dinner. Serve with warm pita, kale salad , and hummus to round out a lovely vegetarian meal.   By the way.......I loved the quinoa, but you could use any type of grain you prefer.

Recipe Inspiration:  CLEAN

• 2 cups cooked quinoa (I used rainbow quinoa, a combination of red and white grains)
• 1/4 cup currants
• 1/4 cup chopped raw almonds
• 1/2 cup diced carrots
• 1/4 cup chopped mint
• 1/4 cup chopped scallions
• 1/4 cup chopped parsley
• 1/4 cup lime juice
• 1 teaspoon agave
• 1/2 teaspoon ground cumin
• 1 teaspoon sea salt
• 1/2 cup olive oil

Mix all ingredients in a bowl and let sit for at least 20 minutes before serving to allow the flavors to blend.

Note:  I did all of the chopping and dicing in a food processor.

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Thank you Leslie for the healthy inspiration!    http://onehealthymother.com/

Magic Feel Better Soup

It was such a treat to have lunch with my dear friend, Chef Krisi.  Here is her delicious and healthy recipe for MAGIC FEEL BETTER SOUP.

And by the way, when you eat "Krisi Food", you taste the love in every bite and you do magically feel better!

Magic Feel Better Soup

Ingredients:

• 1 sweet potato, cut into pieces

• 1/2 cup of chopped carrots

• 2-4 cloves of garlic 1 bay leaf

• 2 cups of chicken (or vegetable) broth

• 3/4 cup chopped onion

• 3 cups of fresh swiss chard or spinach, washed and chopped. 

• A handful of fresh herbs: basil, thyme & parsley

• 1/2 cup plain yogurt

Directions:

1) Put the sweet potato, carrots, garlic, bay leaf, onion and broth into a saucepan and bring to a boil.

2) Reduce heat to simmer (medium low) and cook for about 20 – 30 minutes or until the potato is fall-apart tender and the other veggies are soft.

3) Fish out the bay leaf and stir in the chard and other veggies.  Cover the pot and cook for just a couple minutes or until the chard is cooked. Add the herbs.

4) Pour the soup into a blender (or use an immersion blender), add the yogurt and blend until smooth. Add more broth if you want a thinner soup. I like my soup pretty thick.

5) Serve hot, topped with Sriracha and a a dollop of yogurt.  Garnish with avocado slices and fresh parsley and chives.

3 Steps To Start The Day

What is the first thing you do in the morning? Do you grab your phone, check your email, turn on the TV?  Or do you welcome the day with daily affirmation, a breath work practice and gratitude?

A mindful morning routine is the key to setting the foundation for a successful day and living an INCREDIBLY satisfying life.  It soothes, energizes and inspires while bringing you in harmony with body, mind and spirit.

Here are the 3 steps of my morning ritual that help me start the day with peace of mind and focused intention:

1.  Breath

First, come to a comfortable seated position. Close your eyes, gently seal your lips, and begin to breathe slowly through the nose. Simply bring your attention to the sensation of the breath.  Notice your breath going in through your nostrils and traveling to the middle of your brain and back down again through your nostrils.  Keep your awareness on the movement of the breath.   Do 10 repetitions of this cleansing breath.   Work up to 5 - 10 minutes.

2.  Intention

Next, reflect on what it is that you want to create in your life and set an intention for the day that will help you realize that dream.  It is very helpful to use a journal.  The "morning mantra" that I use to set my intention for the day is:

"Strength, Grace and Gratitude"

Make a promise to treat yourself kindly, to nurture relationships, and to fill your day with some fun and inspiration. Write a simple affirmation that supports this commitment in your journal.  Say your affirmation out-load, or to yourself.  Here is an example to get you started:

"Today I give myself a break from all worry.  My mind is clear and at peace.  My heart is filled with love and gratitude.  I am open to the miracles and abundance of the universe." 

3.  Lemon Water

Starting your day with a warm cup of lemon water is one of the simplest things you can do for your health. You can check out all of the amazing health benefits of lemon here.  Squeeze half a lemon into a cup of warm water and sip on an empty stomach.  Sometimes I add sliced ginger.

Think of 3 things you are grateful for.  (That should bring a smile to your face!)

Now go and enjoy the day!

Nourish Your Skin From The Inside Out

When the weather gets bitter cold this time of year your skin can become dry and dehydrated. Besides the fact that most of us aren't drinking enough water, the hot air we constantly blast in our homes and offices contributes to the drying out of our skin.

Studies show that certain foods have the power to nourish and hydrate skin from the inside out. By changing up our diet in the winter to focus on these hydrating foods, we not only leave with a healthy glow, but also reap the benefits of boosted immunity and energy levels. So what are these magical foods to keep our skin glowing and fresh?

1. Avocados: loaded with Vitamin C, E, and monounsaturated fats, avocados help our skin lock in moisture and increase blood circulation. The folic acid in avocados also improves the skin's appearance.
2.  Orange fruits + veggies (sweet potatoes, carrots, red peppers, pumpkin, papaya, mangos): vegetables and fruit of the orange/yellow variety are packed with beta-carotene, an antioxidant known for fighting dry skin and protecting it from sun damage. Many of these fruits and vegetables also have Vitamin C and A which repair body tissue and produce collagen.
3. Fish and Fish Oil:  Rich in Omega 3 fatty acids, the nutrients from fish and fish oil not only protect the heart, but can improve skin color and radiance, reduce the redness caused by rosacea, protect against the sun's damaging rays and boost hair quality.
4. Spinach: rich in iron, omega-4 fatty acids, and vitamins A/B/E. All of these are a great source to protect skin and improve the immune system while also providing hydrating qualities too.
5. Nuts + seeds: with omega-3 fatty acids, vitamins A/B/E, monounsaturated fats, and a load of antioxidants, nuts and seeds are a surefire way to hydrate our skin. All of these elements promote the skin’s elasticity and help regenerate cells, which in turn fight against pollutants and free radicals.
6. And of course.......Drink lots of water!  Your body needs half of your body weight, in ounces, of water every day to stay hydrated!

Immunity Boost Juice

For that tickle in your throat!

Into the vitamix or juicer:

• 1 Cup Kale
• 1-2 Tbls Greens First
• 1 orange
• 1 grapefruit
• 1 lemon
• 1/2 inch ginger

Lemony Lentil Soup

 

• 1 tablespoon olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, crushed
• 1  cup brown lentils
• 1 potatoe, peeled, diced
• 2 stalks celery, diced
• 2 carrots, diced
• 1 teaspoon cumin
• 4 cups  vegetable stock or chicken stock
• 1 bunch spinach,  chopped
• 2 lemons, rind finely grated, juiced
• 1 teaspoon salt. Pepper to taste

1. Heat oil in a large saucepan over medium heat. Add onion and Cook for 8 minutes, or until soft and slightly brown .  Add garlic, lentils, potatoes, celery, carrots and cumin and continue cooking for 1-2 minutes.  Add stock and bring to the boil.

2. Reduce heat to medium-low. Simmer, covered, for 20 minutes or until lentils are tender. Remove from heat. Add spinach, 1/2 cup of lemon juice, and salt and pepper. Stir until well combined. Ladle into bowls. Top with lemon rind.  Serve with bread.

Kick The Flu In The Ass Tea

Along with many other essential vitamins & minerals, the ginger, garlic and capsaisin in this tea are all good for stimulating metabolism, boosting immunity and cleansing the respiratory tract.

Ingredients and Directions

• a few slices of fresh ginger
• 1 clove of garlic, smashed
• 2-3 slices of lemon, or 1/2 piece of lemongrass (I am loving the lemongrass!)
• sprinkle of cayenne
• handful of fresh mint leaves
• honey

In a large Bodum or tea pot, mix ginger, garlic, lemon or lemongrass, cayenne or paprika, and mint leaves.Add boiling water.Let steep for 5 minutes and sweeten with honey.   Enjoy!

Cold Almond Curry Noodles

INGREDIENTS

• 10 ounces pasta of your choice: brown rice pasta or regular spaghetti work well here

• 1 medium sized cucumber

• 1/4 cup almond butter

• 2 tablespoons wheat free tamari sauce

• 1 tablespoon balsamic vinegar

• 2 tablespoons sesame oil

• 2 teaspoons curry powder

• 1 tablespoon dill pinch of sea salt

• Micro greens to garnish

PREPARATION

In a medium saucepan prepare the noodles as directed on the package, allow to cool completely in the regrigerator.

Meanwhile, blend the sauce ingredients together in a blender until smooth.

When the noodles are done, remove from heat and drain, rinsing with cold water.

Toss noodles with sauce.

Slice cucumbers. Add the cucumbers to noodles and sauce, mixing until just combined. I like to add fresh greens as well.

In Season Now: Figs and Nectarines

Beautiful and Delicious!

I love the combination of the peaches and figs so I was inspired to put them together to make a gorgeous salad.I brought this salad to a party last week and it was a huge hit!  It was so simple and easy to put together.   The beautiful presentation and the tasty combination of flavors are so easy to achieve when you use ingredients that are fresh and at the peak of their growing season.

This was a HUGE salad!  Please cut the ingredients in half to serve 4.

Ingredients:

• 4 peaches or nectarines, sliced
• 8-10 figs, cut in half
• 1 box mixed greens
• 8 stems of fresh basil leaves
• 1 cup cherry tomatoes, cut in half

Dressing:   Whisk together slowly

• 8 Tbls Olive Oil
• 4 Tbls Lavendar Balsalmic Vinegar
• 2 Tbls Dijon Mustard

I LOVE THIS!

Cucumber Water

Ingredients:

• 2 Liters water
• 1 medium cucumber sliced
• 1 lemon sliced
• 10-12 mint leaves

Steep overnight and drink every day!  Also great for general detox......Including clear skin!

Pro Cyclists Roll Into Aspen This Weekend!

The most challenging cycling race in the US officially kicks off in Aspen tomorrow!

This event is the most demanding bike race held in America, with racers experiencing extreme altitudes, day after day, bringing the high speeds, excitement and adrenaline of professional biking to Aspen and some of the most beautiful terrain in the world—the Colorado Rocky Mountains.

The race starts August 19th with a closed circuit race through the towns of Aspen and Snowmass.  Stage 2 heads out over Independence Pass and into Breckenridge.  The grand finale will be in Denver on August 25th.

Excitement reigns in our small town!

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

Product Love

I discovered this at my local Whole Foods and am now hooked. As an exercise addict and a health nut who doesn't want to consume sugar or processed energy bars, but sometimes needs an energy boost to get through a workout, this is a tasty alternative!

The ingredients are simple: cacao, cocoa butter, ginseng and coconut sugar, combined with good saturated fats (coconut oil) to keep metabolism fired up and ginseng to provide a kick along with immune boosting properties. No refined sugar to make you crash.

A Sweet Treat!

Perfect Fuel Chocolate

www.perfectfuelchocolate.com

My Morning Meditation

To be honest I have not been into meditating lately!  The long and busy days of summer have my mind racing and I have not been able to quiet my thinking.  So, instead of trying to FORCE myself to meditate, I have just tried to practice this simple breathing exercise. I have found it to be a really healthy and energizing way to start my busy days!

15 breaths!  That is all it takes!

Sit in a comfortable seated position on the floor or a comfortable chair.  If sitting cross legged is uncomfortable, try sitting up on a blanket, so that the hips are higher than the knees. Rest the palms on the knees, face up.

Close your eyes and observe the breath as you take a big inhale, filling the belly, the ribs, and the chest. Pause at the top of the inhale and count to three.

Exhale slowly, imagining the breath leaving first from the chest, then the ribs, and finally out of the belly. Pause at the bottom of the exhale and count to three.

Repeat this 3 part deep breathing for fifteen breaths, allowing the mind to be led through the wave of the breath as it washed up the body on the inhale - loosening any static or stagnant energy - and then releases it from the body on the exhale.

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!

Lisa Cohen MS, CN

nutritionist and exercise physiologist

You deserve to enjoy a great quality of life for years to come, to look and feel great and have the energy to focus on what matters most to you!

Feel The CLEAN Difference

Sign up for my 5 Day Whole Foods Cleanse Today!

If you’re finally ready to get healthy, lose those lingering 5-10 pounds quickly in the safest, healthiest, most effective way possible... this is the program for you!

Enjoy a private consultation, plus unlimited email access to me during your 5 days to give you the support and encouragement necessary for incredible results.

The result? The lightness and energy you’ve been longing for, weight loss, glowing skin and finally experiencing what it feels like to live in a clean body.

During this Cleanse you will:

• Aid in the elimination of toxins from your body
• Reduce inflammation
• Recognize and overcome sugar cravings
• Restore good bacteria in your gut
• Kick start weight loss
• Restore your body’s natural energy levels

No, you won’t starve and you don’t have to give up food.  Enjoy nutritious meals, soups and juices like this beautiful heirloom tomato salad with basil cilantro vinaigrette!

Ready to register? Choose a Cleanse program today.

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Whole Food Cleanse

• Guidance Coaching Session

• Recipes & Menu Plans

• What to Buy

• Daily Inspiration

• Follow Up Coaching Session

• Daily Supplements Included (digestive enzymes, probiotic, essential fatty acids and Calm magnesium supplement)

ONLY $250

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All-Inclusive Whole Food Cleanse with Meal Delivery

Enjoy all of the features of the cleanse while barely lifting a finger.

Leave the grocery shopping, food prep and cooking to us and we will deliver your meals right to your door. Delight in the opportunity to have Local acclaimed Private Chef Krisi Mace cook for you and get a healthy kick start to your spring.

You heard right! WE WILL DELIVER to your door!

Only 750.

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Email or Call Lisa Today

lisa@lisacohenfitness.com

970-379-5912

Treadmill Workout

Joules getting ready for a killer workout!

• Warm up 5 - 10 minutes
• Set Treadmill to 4.0 - 5.5 miles per hour (or easy jog or walk for you.)
• Minutes 1-15:  Increase speed by .1 mph every minute
• Minutes 15-17:  Hold that speed
• Minutes 17-25:  Decrease speed by .1 mph every minute
• Cool Down 5 minutes

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!