A Healthy Journey

Patryce Bak from Clean Living Guide cooked up a delicious chicken salad and thought the group about how to safely cook and store food.

Green goodness!
The final plate of organic, fresh and delicious springtime food.

May 24

I’m in Vogue

I am fortunate enough to be featured in French Vogue’s summer issue. I was asked to share some great healthy snacks for on the go that you can quickly prepare in the morning, trow in your bag and be ready for the day.

May 21

Creamy Spinach Soup

On a drive upstate New York this weekend we drove past a farm stand selling big bags of spinach for just $2! I stocked up and decided to make a big batch of creamy spinach soup. The added potato makes the soup creamy and smooth without having to use any flour, thickener or heavy cream.

1 large onion, chopped
4 cloves of garlic, minced
1 large (red skinned) potato, cubed
6 good handfuls of spinach
1 tbsp olive oil or butter
1 cup vegetable stock
1/2 cup water
2 bay leaves
2 tsp sea salt or herbamare
1/4 tsp pepper
Handful parsley, chopped

Sauté the onion and garlic in a olive oil or butter. When the onion is translucent add in the rest of the ingredients except the parsley. Let it boil for about 15 minutes or until the potatoes are soft when poked with a fork.
Fish out the bay leaf and discard.

Stir in the fresh parsley and blend up - either using a hand blender or a blender.

May 18

Speedy Spring Meals Cooking Class

Come join the lovely Patryce Bak and Katrine van Wyk (moi!) for another awesome cooking class. The evening will be complete with lesson, meal and wine pairing. All of our ingredients are always organic, gluten-free, local (in exception of wine) and animal goods are coming from fully pastured farms. There will be a total of 8 participants, so you’ll get plenty of attention and be sure to have all your questions answered.

(Includes: cooking lesson, family style dinner, organic wine, recipes and nutrition/ cooking info pamphlets.)

We’d love your company and that of your friends! Pass it on and share the love!

May 15

10 Reasons to Eat What’s In Season

Produce that have been allowed to fully ripen in the sun taste amazing! Freshly picked produce has the optimal flavor – crispy, fragrant, juicy and colorful. Those summer heirloom tomatoes make all other tomatoes seem inferior. You can eat it like an apple; raw, warm from the sun and straight from the vine.

Plants get their nourishment from the sun and soil. Seasonally fresh produce is picked when they’re ripe and fully developed. The plant has had more sun exposure, which means it will have higher levels ofantioxidants! Studies have also found that the level of iodine and beta-carotene in milk is higher in the summer than in the winter months – ice cream anyone?

Simply supply and demand. When there’s abundance of a product, such as watermelons in the summer, the prices go down. Seasonal food is much cheaper to produce for the farmers who would rather sell their products for a lower price, than not at all. Cash in on the seasonal bounty.

Seasonal produce can grow without too much added human assistance i.e. pesticides and genetically modification. We know how these toxic compounds can contaminate the water and soil and also our health. Seasonal food is more likely to be locally produced as well, which reduces the load on our environment due to transport, or “food mileage”.

Getting to know where your food is coming from, who is growing your food and how they do it also makes you feel more connected to that whole process. CSA’s and farmer’s markets create communities around food that encourage us to share our knowledge, ask questions and engage in our own local environment. Together we are more powerful and big change can happen.

Eating seasonally also forces you to cook more — and there really is nothing better you could do for your health. When you start to take back control of what you put in to your body, which oil you choose to cook with, how much sugar you add to your food etc, you are consciously making better choices for your health. Cooking is also a great activity to do with your kids, family and friends. And, what better way to show your love?

Whether you shop at the market or you’re part of a CSA, eating seasonally keeps challenging your creativityto come up with new, fun and delicious dishes based on what you find. Maybe you choose to google a recipe, look through some cookbooks or go on Pinterest to find new inspiration and ideas about what to do with all that kale. Variety is also healthy for our bodies; by changing our menu according to what’s available you are also less likely to develop food intolerances.

Apples grow in the fall and they are the perfect transition food helping the body get rid of excess heat and cool down before winter. In the spring the abundance of leafy greens help us alkalize, detox and loose some extra pounds after a long winter of heavier foods. In the summer we need to cool down and stay hydrated by eating more fruits, berries, cucumber, watermelon etc. Building a lifestyle around seasonal food facilitates the body’s natural healing process.

Food grown outside of their season or natural environment need a lot more human assistance in forms of pesticides, waxes, chemicals and preservatives to grow and look appealing to us consumers. By choosing local and seasonal food, you are also more likely to get a cleaner product! Many small family farms cannot afford to go through organic certification but still follow very natural and healthy growing practices. So when shopping at the farmers market you don’t have to be as carful about finding the “organic” produce as you are when shopping at the super market.

Living in tune with nature’s rhythm makes us more aware and appreciative of the beauty around us. We can live in balance with our surroundings instead of constantly butt up against and living in conflict with nature. Embracing the natural rhythm of things also helps simplify our lives. The options are limited and we can trust that our food is nourishing and good for us!

May 09

Confused about soy?

Are you confused about soy? There is so much conflicting information floating around about soy. Some tout it as the ultimate health food, while others claim it can cause hormone imbalance or even breast cancer! While there are still more questions than answers to be found about soy, there are some things we do know. I’m hoping to give you some real answers!

Soybeans are legumes native to eastern Asia. All Asian cuisines that use soybeans ferment the beans before cooking and consuming them. There, it is common knowledge that soy is “poisonous” and that the fermentation process removes the “poison.”

The incredibly high demand for soy started with the invention of vegetable oil and trans fat, and led to the advent of industrialized genetically modified production. And as the story goes for most industrialized food, there is a byproduct! With all the oil extracted, the food manufacturers were left with a lot of soy protein that they started adding to processed foods. So, while Asian cultures eat only whole and fermented soybean products, we in the western world tend to split the beans into two different food products; soybean oil and soy protein (often called soy protein isolate, soy protein concentrate, textured vegetable protein or hydrolyzed vegetable protein). One or both of these food-like substances are pretty much found in all processed and fast foods.

For this precise reason, we in the west surprisingly eat more soy than people in Asia. Dr. Joseph Hibbeln at the National Institutes of Health estimates that soybeans, usually in the form of oil, account for an astonishing 10 percent of our total calories in the United States (Source CNN). Now that’s a lot! (If you want to know more about soy, Wikipedia has a great entry as well.)

May 04

Portland Farmers Market Tour

I promised you some snaps from the Portland farmers market that I visited last weekend. There was so much beautiful produce to choose from, fresh herbs, flowers and great home made goodies. I wish I’d have a kitchen to cook in while I was there (although I’m not complaining - Portland has some great restaurants cooking with local ingredients.)

I also thought I’d add a few fun facts about why I love these guys so much. I hope this will inspire you to go check out your local farmers market this weekend!

Beets: Sweet, pretty and totally satisfying. These pretty babies actually help stimulate the livers detox process. That rich pink color also signals high levels of antioxidants making this a real cancer fighting food!

Carrots: This is such kitchen staple but often overlooked. High in vitamin A carotenes - a great antioxidant. Carrots also promote good eye sight. Ever noticed how a sliced piece of carrot looks like an eye? No coincidence!

Parsley: You may think of this as just a garnish - but oh no! It’s packed with nutrients and chlorophyll. It’s also been used as a nerve stimulant helping increase our energy levels. Add it to juices, smoothies, soups and salads.

Turnips: These roots packs a lot of fiber and vitamin C. And the turnip greens packs and even bigger nutrient punch than the roots. Try making a delicious turnip mash.

Scallions/Spring Onion: Another spring time treat. These onions are milder in flavor and are great in salads, grilled whole or even as garnish. Onions are known for lowering blood pressure and blood sugar and is a great anti microbial food. Bring it on!

May 03

Portland Bounty

I spent last weekend in Oregon, mainly Portland. What a great city! So much delicious, conscious and locally sourced food, bike paths everywhere, hipsters galore and really good coffee that I just could not resist (a rare travel treat..)

So, I wanted to share some of my discoveries with you. Hope you get really jealous ;)

At New Cascadia Traditionals, a gluten free bakery! I had iced tea and a vegan pizza for lunch and it was divine. Had been a loooong time since I had a slice so it was a fun treat for sure. And I’ll confess I took home a cookie and a cupcake too. Yum!
I really like that they use teff flour in their baked goods! It’s an ancient grain from Ethiopia that’s high in protein and totally gluten free.

No trip is complete without sampling the local’s favorite green juice. In fact - my husband is building up quite the collection of these photos on his phone ;)
In Portland I got mine at Prasada, a fantastic cafe perfectly situated next to a great yoga studio. Two birds in one stone…

A stroll on Cannon Beach with the famous Haystack Rock, OR. An absolutley magical spot on the planet.

Oregon is certainly full of breathtaking nature vistas. We went out to Mulnomah Falls for a morning hike and got showered in fresh spring water from the 611 foot tall waterfall. Bliss!

Wow am I jelous of the west coast farmers markets! Not only do they have a huge variety of fresh fruits and vegetables, they also serve up some delicious dishes, cooked right on the premises. I went home with some kimchi, Oregon grown mint tea and a bag of gluten free chocolate cake mix.. Can’t wait to get baking!

Oregon grows a lot of cherries. This lemonade was just perfectly tart, sour, sweet and refreshing!

Lunch al fresco under the grey Portland sky’s was pulled pastured pork hash with gluten free mushroom “gravy”. Prefect on a chilly spring day!

Apr 01

8 Great Gluten-Free Foods You Need to Know

You can certainly live a delicious and gluten-free life without resorting to cardboard crackers or highly processed, gluten-free baked goods and cookies! There are plenty of nutritious alternatives out there that also happen to be gluten-free. Whether you just want to cut back on your intake of this hard-to digest, glue-like protein, have an allergy or sensitivity to gluten or you simply want some new ideas to supplement in to your diet – these foods will rock your boat!

Mar 22

The Story of Synthetic Proteins in Meat

7 Reasons to Eat Sprouts Right Now

These cute little curly plant foods are packed with flavor, minerals, vitamins and life force - high in nutrients and low in calories. Sprouts can grow from grains, nuts, legumes and beans. You can eat them raw in salads, wraps or sandwiches, sprinkled on top of soups and stews, or cooked in stir-fries. Wheat Berry sprouts taste nutty and are great mixed with dried fruit for a yummy snack. Sprouted buckwheat makes for an awesome raw granola alternative. Try it with some nut milk or coconut yogurt.

Mar 20

Be(e) Allergy Free

You may have noticed that your regular smoothie bar has a jar of bee pollen on their shelf. Bee Pollen is exactly what you think it is - pollen selectively collected by bees as they fly from flower to flower. These bright yellow and golden pearls are a nutrient power house packed with amino acids, vitamins B, C, D, E and anti-oxidants.

“According to the Journal of Allergy, one study of allergy sufferers showed a majority of people with hay fever enjoyed a dramatic improvement after eating bee pollen, while some of the study’s participants reported showing a 100% improvement in their condition with supplemental intake of bee pollen.”

Try sprinkling some bee pollen on your morning bowl of oatmeal or granola, add it in your smoothies or simply chew a spoonful of it. It tastes delicious!

Mar 13

Green Drinks

One of the foods I tell all my clients to eat more of is greens! A lot of of us forget about this large group of delicious vegetables and get stuck with baby carrots and tomato sauce as our main vegetable sources. Greens are especially beneficial in the spring as they aid in the body’s natural detox process - out with the old, in with the new!

A really easy and delicious way to eat more greens is to drink them! Both green juices and smoothies are great sources of vitamin and minerals that are essential to our health. While the green juice is stripped of all fiber and therefor provides a quick shot of energy and vitality to our body, a green smoothie is packed with filling fiber and is therefor a perfect breakfast or snack that will make yo feel full and satisfied. I love and drink both and suggest you incorporate some liquid greens into your daily life!

You can mix and match your ingredients depending on your taste, what’s in season and what’s in your fridge. Just remember to use more greens than fruit :)

Base: water, almond milk, hemp milk, green tea, 100% apple or pomegranate juice.

Greens: spinach and romaine lettuce - both have very mild flavor! When you’ve gotten used to that, move on to try some kale, chard, broccoli, dandelion etc…

Other Vegetables: cucumber, celery, cilantro, ginger, parsley, mint, avocado etc…

Fruit: green apple, frozen berries, banana (try frozen!) peaches, cherries, pear, mango etc…

Super additions: acai, maca, goji powder, raw cacao, bee pollen, hemp seeds, flax seeds, aloe vera juice etc…

Mar 05

Fatty Fish Salad

You’ve probably read that you should eat more fatty fish, right? But then we also read about mercury and overfishing! So what’s a (wo)man to do?

- Choose smaller fish, these are less likely to contain dangerous levels of mercury
- Choose wild caught fish. Farm fed fish gets fattened up on a diet that is not of their own choosing and are loaded with PCB’s - Polychlorinated Biphenyls which have been linked to reproductive problems, cancer, immune & endocrine system disorders and more.
- Fatty fish from cold water have the highest amounts of Omega 3; choices include wild caught salmon, sardines, herring and small halibut.
- For an easy, always around, fish supply, buy some canned fish! Sardines, anchovies and wild salmon are good choices. Look for BPA free cans!
- There’s an App for that too: The Seafood Watch App is totally free. It uses your current location to determine what’s the best choice for you from the catch of the day!

Ingredients:
A handful or bunch of lettuce - I used romaine - torn into bite size pieces
1 large roasted or boiled parsnip - chopped
1 can of sardines (pref. in olive oil)
1/4 cup pumpkin seeds

Dressing:
1/4 cup olive oil
1 tsp flax seed oil (can be left out)
1 tbsp Apple Cider Vinegar
Salt and Pepper to taste
Whisk or shake up, do a taste test and drizzle over the salad right before eating.

Mar 01

How to properly prepare grains

Did you know that it’s a very good idea to soak grains before cooking them? This makes more of their nutrients available to us. (The same goes for beans and nuts!)