Minerals: Tiny But Important Nutrients

When we are talking about nutrition, essential minerals are chemical compounds that your body absorbs through food so that it can function at it’s best. Minerals perform many important tasks in the body – they help your muscles, brain, and entire central nervous system run. They help your metabolism, impact hormone regulation and build bones.

Simply put, you need them, but many people don't get enough.

Although I recommend taking some high quality supplements (See my recommendations HERE), as part of your health and wellness plan, the best sources for minerals are from whole foods, so you can take them as nature intended.

Here are some of the essential minerals (and foods that contain them) you'll want to focus on getting into your diet:

• Calcium: Green leafy vegetables kale, dairy products, almonds, chickpeas, dried fruit, flaxseeds, broccoli, bok choy, watercress.
• Iron: Most organic, grass-fed meats, seafood, beans, dark, leafy vegetables, raisins, dried apricots, peas. 
• Potassium: Avocado, squash, spinach, sweet potato, wild-caught salmon, dried apricots, coconut water, white beans, bananas.
• Sodium: All vegetables, dairy products, meat, shellfish, salted nuts, table salt, and my favorites--sea salt and himalayan pink salt.
• Magnesium: Spinach, chard, pumpkin seeds, brown rice, black beans, yogurt or kefir, almonds, dark chocolate (yay!), avocado, figs, banana.
• Phosphorous: Pumpkin seeds, organic meats, dairy, tofu, lentils and beans, tempeh.
• Sulfur: Arugula, coconut juice, milk, or oil, cruciferous vegetables (like broccoli, cauliflower, bok choy, kale, radish, watercress), dairy, garlic, dried fruits, eggs, legumes and dried beans.
• Chloride: table salt or sea salt, tomatoes, rye, seaweed, olives, lettuce, celery.

And here is some good news if you enjoy a glass of wine....Wine (red and white) contains all 13 of the minerals necessary to sustain human life? Mineral waters also contain most, if you're not a drinker!

Starting today, make sure you include more mineral-rich whole and organic items in your shopping cart. Foods like kale, dried apricots, nuts, beans, and others, contain a lot of minerals……So load up on these!

Note for my vegetarian and vegan friends:  Adding vitamin C-containing food with your iron-containing food can help you absorb it. For example, if you make a spinach salad, throw in some fresh orange slices, or toss your sauteed kale in fresh lemon juice.

Chef Krisi's Roasted Garlic and Kale Hummus

ROASTED GARLIC KALE HUMMUS

• 7 cloves of garlic
• 1 ( 15 -ounce ) can chickpeas, drained
• 1 cup tightly packed kale ,washed and finely chopped
• 1/4 cup fresh lemon juice
• 3 Tablespoon water
• 1/4 cup tahini
• 1/2 teaspoon salt
• Olive oil for serving

Drizzle a head of garlic with olive oil and roast in the oven for 40 minutes at 400 degrees.   Peel.
Add all ingredients into a blender or food processor and blend till smooth.
Transfer to a serving bowl and drizzle with olive oil.
Serve with veggies , pita or crackers

This dip  makes a delicious sandwich spread!

3 Must Eat Breakfast Foods

Protein is essential for good health, and getting enough in the morning can set you up for a productive day filled with great food choices.

In addition to contributing to building muscle, protein provides energy (for both important meetings and chasing toddlers). It also fills you up, so you’ll feel satiated from the get-go and won’t overeat later in the day.

So I'm going to show you how to get the protein, as well as some nutrient rich veggies and heart healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Eggs really are all they’re cracked up to be......cholesterol and all!

First, they’re an excellent source of protein for both meat eaters and vegetarians. Eggs also contain important nutrients that can be difficult to include in your diet.

Choline, for example, is a cousin to the B vitamins and is needed to make a neurotransmitter that’s key to learning and memory. Studies also show it can help protect against cognitive decline and dementia and that people who eat more have lower anxiety levels. The bad news: the vast majority of Americans don’t get enough in their diet.

The good news: Egg yolks are the most concentrated source you can find of Choline.

Eggs are also rich in B12, a nutrient that is important for immunity and energy. A deficiency can lead to feeling tired and weak 24-7 (and you definitely don’t have time for that).

Breakfast Food #2: Nuts and Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a handful of almonds, walnuts, or pumpkin seeds and an apple or orange as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter, chia seeds, hemp seeds and flax seeds into your morning breakfast smoothie.

Delicious Tip: If you like a latte in the mornings try making one with nut butter.  Just add your regular coffee, a splash of almond milk , 1 teaspoon coconut oil, and a tablespoon of cashew butter or almond butter into your blender & blend until frothy. 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  Adding some protein to veggies is a great combination for any meal.  Including breakfast.

Need a recipe to pull it all together?  Try making my Veggie Egg Muffins. 

Tahini and Miso Dressing

Today I have this most delicious and slightly addicting dressing-dip to share with you.  I have been using this recipe in my 10 Day Total Reset Detox and everyone loves it!  It works great as a dip for sliced raw veggies, or use it as a dressing in a buddah bowl or any of your usual green leafy salads. You could also use it as a spread for sandwiches.

Miso is an incredibly healthy addition to this dressing.  It's a complete protein containing all essential amino acids, and a high quality source of vitamin B-12. Miso stimulates the secretion of digestive fluids in the stomach and restores probiotics to the intestines.

Tahini and Miso Dressing

• 1 tablespoon fresh ginger (about an inch)
• 2 tablespoons white miso
• 1 tablespoon tahini
• 1 tablespoon maple syrup
• 1 tablespoon tamari or coconut aminos
• 1 tablespoon sesame oil
• 1/4 cup apple cider vinegar
• pinch of red pepper flakes
• 2-3 tablespoons water

Add the ingredients to a food processor or blender.  Blend until smooth.  Add more water if needed to achieve desired consistency.

Lisa's White Bean Chili

My White Bean Chili is my family's favorite meal.  Need I say more?
 

Ingredients:

• 2-3 tablespoon olive oil
• 1 medium onion, diced (about 1 1/2 cups)
• 2 stalks celery, diced (about 1/2 cup)
• 3 medium poblano peppers , seeded and white ribs removed, finely diced (about 1 1/2 cups)
• 1 clove garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper, more to taste
• 1 pound ground turkey or chicken (Breast or thigh meat work well here.  I prefer thigh.)
• 1 (15.5-ounce) cans white beans such as cannelini, low-sodium, drained and rinsed
• 4 cups low-sodium chicken broth
• 3/4 teaspoon dried oregano
• 1 (15.5-ounce) can hominy, drained and rinsed
• Salt
• 2 tablespoons chopped fresh cilantro leaves
• 1 Lime
• Avocado
• Sour cream

Directions:

Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, celery, poblanos, and cook, stirring occasionally, until the vegetables are soft, about 8 minutes. (I use a food processor to chop everything) Add the garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds.

Add the ground turkey and cook, breaking up the meat with a spoon, until the meat is no longer pink about 5 minutes. Add the white beans, broth and oregano. Cook, partially covered, stirring occasionally, for 25 minutes.

Add the hominy and salt and more cayenne pepper, to taste, and continue cooking, partially covered, 10 minutes longer. Ladle into individual bowls and top each serving a good squeeze of lime and a sprinkle of cilantro. Garnish with a lime wedge, sour cream and avocado

Pineapple Turmeric Smoothie

Ingredients

• 2 cups Unsweetened Almond Milk
• 2 cups Pineapple (diced into chunks)
• 1 tbsp Ginger (peeled and grated)
• 1-2 tbsp Vanilla Protein Powder
• 1 tsp Turmeric (powder)

Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy!

 

What To Eat For Gorgeous Skin!

Friends,

Winter is here and for a lot of us that can mean extra dry skin!  If you are like me, you want radiant, glowing,  youthful skin......and good nutrition plays an important role!

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 achieve 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!  Drinking 8-10 glasses of water and tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover and keep you skin looking hydrated and fresh.  Herbal teas are a great way to stay hydrated or you can choose a green tea variety to help reduce inflammation for extra beautification.

Veggie Egg Muffins

These Veggie Egg Muffins are one of the most popular recipes from my 10 Day Total Reset Detox.  They make a delicious and savory breakfast, brunch, or snack that's easy to make ahead of time!

Veggie Egg Muffins

Ingredients:

• 1/2 tsp coconut oil

• 1/2 onion, chopped

• 1/2 red pepper chopped

• 1 cup broccoli florets, chopped small

• 8 eggs

• Dash of red pepper flakes

• Salt and pepper to taste

Directions:

1.  Preheat the oven to 400 degrees

2.  Grease the muffin tins with coconut oil

3. Chop the onion, red pepper and broccoli and divide evenly in the muffin tins

4.  whisk the eggs, and pour into the tins

5.  Sprinkle with salt and pepper, then stir the contents of each tin gently to evenly distribute the veggies throughout the eggs.

6.  Bake for 18-20 minutes

Beauty Breakfast: Avocado Toast with Watermelon Radish

Beautiful, delicious and simple to prepare......Here is why I call this Avocado Toast with Watermelon Radish my "Beauty Breakfast":

Avocado is the true beauty food - Loaded with healthy fats and nutrients that your skin, hair and nails will love.

Watermelon radish is full of fiber, hydration, and minerals.  It adds a beautiful color and texture and has a really mild flavor. You can find watermelon radishes at most grocery stores.  (It looks like a turnip on the outside with a long root.  You do not see the vibrant red inside until you slice it.)

Sesame or Hemp seeds add protein plus another dose of good fats, in particular omega-3’s.

For the bread, choose something that’s high-quality and whole grain. Read the ingredient list and skip anything with hydrogenated oils, added sugar, or enriched flour. I love a crusty bread that contains a variety of whole grains and seeds.

Watermelon Radish Avocado Toast

•     1 slice high-quality whole grain bread (Gluten Free if you are cleansing)
•     1/2 small avocado
•     watermelon radish, thinly sliced
•     about 1 teaspoon of sesame seeds or hemp seeds
•     pinch of pink Himalayan sea salt

Directions: Lightly toast your bread. Thinly slice a watermelon radish. (I used a handheld mandoline) Layer the top with slices of avocado and watermelon radish slices. Sprinkle with  seeds and a pinch of sea salt.

Enjoy!

Pesto Zoodles With Poached Egg

These zucchini noodles are mixed with a creamy pesto and then topped with a poached egg. It’s an easy and delicious meal that will leave you feeling light, bright and energized!

Ingredients  

•     2 Zucchini (large)
•     1/2 Cup Basil Leaves
•     1/2 Cup Baby Spinach
•     1/2 Garlic (clove, minced)
•     2 tbsp Walnuts
•     2 1/2 tbsp Extra Virgin Olive Oil
•     1/2 Lemon (juiced)
•     1/4 tsp Sea Salt
•     2 Egg

Directions

Spiralize your zucchinis into noodles and set aside.

In a food processor combine basil, spinach, garlic, walnuts, olive oil, lemon juice and sea salt. Blend until smooth.

Fry your eggs in a skillet or poach them in a small sauce pan with water and vinegar. Transfer them to a plate lined with paper towel.

You can serve this dish in two ways: For a cold dish, toss your zucchini noodles in desired amount of pesto, top with a fried or poached egg and serve. Or, for a warm dish, heat a bit of olive oil in the skillet and saute your noodles until warmed through, add pesto and work it around with tongs to evenly distribute. Transfer to bowls and top with a fried egg. Enjoy!

Notes:

•     Nut-Free:  Use sunflower or pumpkin seeds instead of walnuts.
•     More Carbs:  Use brown rice pasta instead of zucchini noodles.
•     No Spinach:  Use kale or any dark leafy green.
•     Meat Lover:  Skip the poached egg and top with fish, chicken or steak
•     Vegan:  Skip the poached egg and top with beans, lentils or chickpeas.

Why Fats Don't Make You Fat

There was a time in my life when I would never let any fat touch my lips.  I knew that french fries were not good for my health or my waistline, but I also believed that eating any fat, like nuts, guacamole or salad salad dressing, was a no-no.  I was also a big fan of all things “Fat-Free”.  (Remember those fat free Snackwell cookies in the green box?)   As it turns out, fat free junk is still just JUNK.  It does absolutely nothing for your health and vitality and it tastes pretty awful too!

Today, I eat a variety of plant-based healthy fats and feel fabulous.  There are many benefits that come with eating a diet that includes the right fats. Think glowing skin, healthy nails, and shinier hair for starters. Plus, healthy fats help you maintain your ideal weight, balance hormones  and are linked to strong immunity, improved cardiovascular functioning, reduced inflammation and improved brain functioning.  

I promise you, eating fat does not make you F-A-T. In fact, research suggests that a diet low in fat and high in carbohydrate, actually causes weight gain. Study

Through this research and scientific study we've become more fat-smart.   We now know that you need about 30-40% of your total daily calories to come from fat in order for you to stay lean and healthy.

However, the research also shows that all fats are not created equal.  Here are the fats that you want to focus on to look and feel your best:

Good For You Fats

• Animal Fat;  Grass-fed, raised lamb, beef, bison, venison; organic chicken and turkey; omega 3 pasture-raised eggs; grass-fed butter, ghee
• Fish and Seafood:  Wild fatty fish: sardines, black cod, and salmon. Shellfish, including clams, oysters, mussels, shrimp, scallops, and crab; calamari or octopus.
• Nuts and Seeds:  Almonds, macadamia, walnuts pecans, Brazil nuts. Hemp, chia, pumpkin, sesame, flax. Nuts and seed butters (without added sugars, trans-fats or bad oils).
• Oils:  Coconut butter,  organic, virgin, cold-pressed, unrefined coconut oil; organic, extra-virgin cold-pressed olive oil; MCT oil; organic flax seed oil; organic, expeller-pressed refined avocado oil; walnut, pumpkin seed, pistachio and hemp oils.
• Whole Food Fats:  Avocado, olives, cacao, dark chocolate.

Alternately, we know now that trans-fats have no health benefits and may actually be harmful.  Steer clear of margarine, processed meats, non-organic nut butters, and refined carbs like doughnuts, cookies, crackers, muffins, pies and cakes where these unhealthy fats lurk.. 

Here are a few easy ways to get those healthy fats in at every meal:

Breakfast: Lisa's Green Smoothie with 1 teaspoon of coconut oil, hemp seeds and flax seeds

Snack: Apple slices with a tablespoon of natural almond butter, or a handful of nuts or seeds

Lunch: AAA Salad:  Avocado and apple on arugula with sunflower seeds and olive oil

Dinner:  Salmon over quinoa and green salad with olive oil dressing and toasted pine nuts

Enjoy fats as part of your overall healthy diet.   Happy, healthy eating!

3 Tips To Avoid Overeating And Still Enjoy Your Food

Here are three tips to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin').

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win!

Tip #2: Try eating “mindfully”

You've heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish.

But don't start there. (Don't worry, you can have some...just after you've eaten your salad).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”.

And these secret weapons are great to have on your side when you're about to indulge in a large meal.

Summary:

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas:

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

●      Slices of lemon & ginger

●      Slices of strawberries & orange

●      Slices of apple & a cinnamon stick

●      Chopped pineapple & mango

●      Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.

Chia and Hemp Overnight Oats

Healthy eating doesn't get any easier than this!  

Overnight oats make a delicious healthy breakfast. Whole rolled oats are high in fiber and nutrients, low-glycemic, and inexpensive. Look for organic oats as they are not sprayed with pesticides. While oats are naturally gluten-free, check the label to make sure that they have not been exposed to cross-contamination if you are highly allergic.  Chia, hemp and coconut flakes add great texture and even more fiber, nutrients and healthy fats. 

Ingredients:

• 1/2 Cup rolled oats
• 2 teaspoons hemp seeds
• 2 teaspoons chia seeds
• 1/2 Cup unsweetened almond milk, or nut milk of your choice
• 1/4 teaspoon cinnamon
• 1.2 Cup blueberries, strawberries, raspberries for topping
• Optional:  1 Tablespoon unsweetened coconut flakes
• Optional:  Drizzle of honey or maple syrup

Directions:

Mix the oats, chia seeds, hemp seeds in a small bowl or jar; Top with unsweetened coconut flakes if using. Pour nut milk over the oat mixture, completely covering the oats. Cover and refrigerate overnight or up to three days.

In the morning, top with blueberries and/or a small drizzle or raw honey before eating.

Chocolate Protein Balls

Ingredients

• 1 cup (12 large) medjool dates
• 1/3 cup Chocolate Protein Powder
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon coconut oil, melted
• 2 tablespoons natural peanut butter
• 2 1/2 tablespoons unsweetened almond milk

Directions:

1.  Add dates to a food processor or high-speed blender and process until they are broken down and form a large ball.

2.  Add remaining ingredients and continue processing until a dough forms, scraping down the sides as needed. The dough should stick together easily but not be overly sticky to the touch.

3.  Use a tablespoon to scoop dough and roll each portion into 1-inch balls. Coat as desired with cocoa powder, unsweetened coconut flakes, or finely crushed almonds.

4.  Store in a sealed container in the refrigerator or at room temperature for up to a week.

WHY I LOVE THIS: In addition to being a great source of protein, these balls contain the flavanoid and anti-oxidantpowers of chocolate and a dose of healthy fats from coconut oil and peanut butter.

Beauty Tips For Fall

Fall is in the air.  The mornings are chilly, the leaves are golden, and I have a pot of hearty cauliflower soup on the stove.  As the days get shorter and the weather changes, so do our bodies.  We begin to crave warm comforting foods.  Our sleep patterns might change.  And if you are like me, your summer skin could use some extra love. 

First, here are a few health and wellness tips that can really help your skin look it's best:

• Drink up.  There are so many reasons to stay hydrated, and keeping your skin healthy is one of them.  Drinking water is one of the best ways to detox the body and give your skin a radiant, healthy glow.
• Sweat.  Moving your body everyday is paramount to staying healthy, and getting sweaty is a great way to cleanse your skin of impurities.  Fall is a great time of year to get really sweaty in a hot yoga class.
• Get your zzz’s.  It's one thing to "look tired" after a late night, but a chronic lack of sleep really takes a toll on the integrity of the skin, from reducing collagen to inflaming the skin from the inside out (which not only prematurely ages the skin, but also triggers pesky skin issues like acne and eczema). 
• Eat well.  The foods choices you make impact the health of your skin as much as they impact your health and well- being.  Here are some important nutrition tips for healthy skin:

1. Notice how certain foods make you feel.  Good or bad?  Consider eliminating foods like sugar, gluten and dairy from your diet if you are sensitive or intolerant.
2. Include plenty of healthy fats: nuts, seeds, avocado, fish and healthy oils like extra virgin olive oil.  Fats help to keep your skin moisturized and your cells healthy.  More on healthy fats.
3. Increase your intake of colorful fruits and veggies.  The powerful antioxidants found in these foods fight free radicals that can cause premature aging.
4. As always, avoid processed foods and refined sugar.

And now the fun part!  Here are my favorite beauty products for taking the best care of your skin this fall:

1. Beauty Counter Sugar Body Scrub – Polish your skin to a healthy-looking glow with Sugar Body Scrub, made with brown sugar to buff away dull skin, and mineral-rich evening primrose, sweet almond, apricot kernel, and sunflower oils to leave skin looking supple and smooth.
2. Body Oil in Citrus Rosemary – Instantly absorbed and intensely moisturizing, this nourishing blend of 13 botanical oils leaves skin smooth, silky, and luminous, while hints of grapefruit, sweet orange, and rosemary create a beautifully complex yet subtle scent.
3. Balancing Face Oil – My all time favorite product.  I use this oil morning and evening as my moisturizer, and my skin has never looked so "glowy".  This plant based and toxin-free oil sinks deeply into the skin, leaving the skin feeling soft and never oily.

Sweet Potato & Leek Soup

INGREDIENTS

• 2 tablespoons coconut oil
• 1 pound leeks, trimmed, cleaned, and chopped
• 2 cloves garlic, minced
• 1 pound sweet potatoes, washed and cubed
• 6 cups broth veg broth
• 1 can full-fat coconut milk
• 1 teaspoon sea salt or to taste
• 1/2 teaspoon ground black pepper or to taste

In a large pot, melt coconut oil over medium heat. Add leeks to the pot and sauté for about 5-6 minutes. Add minced garlic, stir, and cook until the leeks are translucent (about 2-3 more minutes) Add broth, salt, and pepper and bring to a boil. Once the leeks and broth are boiling, add the potatoes to the pot. Turn the heat down to medium-low, cover, and allow the soup to simmer for 20 minutes.

Using an immersion blender, puree the soup until it has a smooth consistency. If you don’t have an immersion blender, you can also blend the soup (carefully!) in small batches in your blender. Add coconut milk to the soup and stir to combine. Add salt and/or pepper and adjust to your taste.

Enjoy the soup warm, garnished with red pepper flakes, paprika, pepitas, or coconut cream. Store leftovers in an airtight container in the fridge for up to a week or in freezer for up to a month.

Note: If you have never worked with leeks before, take great care when cleaning them. Leeks are notoriously full of sand and improperly cleaned leeks may ruin a meal. My favorite way to clean leeks is by cutting them lengthwise first and then dicing them. I then throw the chopped leeks in a large bowl or sink full of water, agitate a bit with my hands to shake sand free of the leeks, and then strain the dirty water off.

All of the leek is edible, but the dark green part of the vegetable is quite tough. I recommend using the white and light green parts of the leek in this recipe.

Creamy Avocado Pasta Sauce

This is my families favorite pasta dish:  Creamy, thick, and rich with lots of garlic flavor and a hint of lemon. The avocado works perfectly in this recipe to create a sauce so creamy and thick you will think there is cream hiding in there.

Serve this avocado sauce with spiralized zucchini or on a bed of spaghetti squash for a grain free dish

Recipe Inspiration from one of my favorite Vegan cookbooks:  Oh She Glows

Ingredients:

• 9 ounces uncooked pasta, spiralized zucchini, or spaghetti squash
• 1 to 2 cloves garlic, to taste
• 1/4 cup lightly packed fresh basil leaves, plus more for serving
• 1 to 2 tablespoons fresh lemon juice, to taste
• 1 tablespoon extra-virgin olive oil, plus more if needed
• 1 ripe medium avocado, pitted
• 1 tablespoon water
• 1/4 to 1/2 teaspoon fine sea salt, to taste
• Freshly ground black pepper, to taste
• Lemon zest, for serving

Directions:

1. Bring a large pot of salted water to a boil. Cook the pasta according to the instructions on the package. For grain freeoption, serve the avocado sauce with zucchini noodles, or spaghetti squash.

2. In a food processor, combine the garlic and basil to chop. Add the lemon juice, oil, avocado, and 1 tablespoon water and process until smooth, stopping to scrape down the bowl as needed. If the sauce is too thick, add a bit more oil. Season with salt and pepper to taste.

3. Drain the pasta and place it back in the pot. Add all of the avocado sauce and stir until combined. You can gently rewarm the pasta if it has cooled slightly, or simply serve it at room temperature.

Top with pepper, lemon zest, and fresh basil leaves, if desired.

Roasted Cauliflower & Chickpeas with Mustard and Parsley - Gwenyth Paltrow

This recipe is one of my faves.

Roasted Cauliflower & Chickpeas with Mustard and Parsley

Recipe from It’s All Good by Gwyneth Paltrow Serves 4

• 1 14-ounce can chickpeas, rinsed, drained and dried
• 1 head of cauliflower, outer leaves removed and discarded, cut into bite-sized florets
• 3 tablespoons plus 1/4 cup extra virgin olive oil, divided
• Coarse sea salt
• 1 tablespoon Dijon mustard
• 1 tablespoon seeded mustard (i.e., grainy mustard)
• 1 tablespoon white wine vinegar
• Freshly ground black pepper
• 1/4 cup chopped Italian parsley

1. Preheat oven to 400 degrees and set the rack in the middle. Toss chickpeas and cauliflower together in a large roasting pan with 3 tablespoons olive oil and a big pinch of salt. Roast, stirring now and then, until everything is dark brown and the cauliflower is quite soft, about 45 minutes.

2. Meanwhile, whisk together mustards, vinegar, and 1/4 cup of olive oil with a big pinch of salt and a few healthy grinds of black pepper. While the chickpeas and cauliflower are still warm, toss them with the mustard dressing and the parsley. Serve warm or at room temperature.

WHY I LOVE THIS.

Cauliflower is packed with Vitamin C – and the more of that we consume from foods, the less likely we are to be overweight, according to research from Arizona State University. It also packs fiber and anti-inflammatory effects into this dish, which accompany a lean protein beautifully. The dijon adds great flavor with few calories.  Warning! This side dish may take center plate and overshadow everything it is paired with . . . it is that good!

The Perfect Homemade Salad Dressing

The Perfect Homemade Dressing Recipe

 Makes 1 cup

• 1/2 cup balsamic vinegar

• 1/2 cup extra virgin olive oil

• 1 teaspoon whole grain mustard

• 1/4 teaspoon sea salt

• 1/8 teaspoon freshly ground black pepper

Note:  This recipe works great with any kind of vinegar you love, especially red wine vinegar.  Apple cider vinegar is full of health benefits and is also great in this recipe.  I love high quality, balsamic vinegars....My favorites this summer have been aged Peach or Fig Balsamic.  For the best taste, look for small bottles of well-aged balsamic.  The huge bottles tend to be too acidic. 

Directions:  (3 techniques!)

1.  Shaking:  Place all ingredients in a mason jar.  Shake vigorously for 30 seconds until emulsified.

2.  Whisking: To use this method, whisk everything except the olive oil in a small bowl, then stream in the olive oil while you continue to whisk until the dressing is emulsified.

3.  To make a single serving:  Use one tablespoon each of vinegar and oil, a small dab of mustard and a dash of salt and pepper.

Do you make your own salad dressing?  What is your favorite recipe? 

Happy Salad Making!

Lisa  

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My Morning Coffee Concoction

Let's talk about coffee for a minute.

I have been experimenting with my morning coffee concoction to see how I feel throughout my day, and this one has been a HIT.  It's my own twist on the bulletproof coffee recipe and I am obsessed. 

No sugar, no cream and yet totally delicious!  The blending is key to the rich, frothy texture.

Ingredients:

• 6 ounces of fresh brewed coffee, chai tea, or herbal tea

• Almond milk creamer, or other nut milk

• 2 tablespoons collagen protein powder

• 1 teaspoon coconut oil, mct oil, almond butter, or cashew butter (all choices are delicious!)

Instructions:

• Put all your ingredients into a mug.

• Throw everything into a blender. Blend until smooth

• You can also use a hand held frother, but the traditional blender is best.