Inner Realm Recipe of the Month |
The Fat Myth
By Christine M. Okezie, CHHC, AADP, CHEF
In our increasingly health conscious world, there is a
common misperception that to be lean and healthy we
should do everything to minimize or even eliminate fat from
our eating. It seems logical, don’t eat fat and you won’t get
fat. However, despite what most doctors, nutritionists and
even the US government have preached for years, scientific
research shows that it’s more than the quantity of fat in your
diet, it’s the quality of fat that really matters.
Not all and fats are created equal. Some fats are good for
you and actually lower our risk of disease. Plant based fats,
such as extra virgin olive oil, coconut oil, flax seed oil, fats
that come from nuts, dark leafy greens and avocado protect
your heart and contain powerful disease fighting nutrients.
These healthy fats also play a big part in helping you
manage your moods, fight fatigue, and even control your
weight. They should be consumed at every meal.
In contrast, heavily processed fats and oils such as trans
fats, which are found in processed foods, elevate our
cholesterol level, contribute to weight gain, heart disease
and certain types of cancer. These should always be
avoided. Saturated fat such as that found in meat should be
minimized.
How much fat is too much depends on your lifestyle, your
weight, your age and most importantly the state of your
health. The bottom line though is don’t go No Fat – go
Good Fat.
Tips for Choosing Healthy Fats:
1. Sprinkle ground flaxseed on your yogurt, cereal or on
vegetables for a slightly nutty taste.
2. Instead of butter, drizzle flax seed oil and a pinch of sea
salt to air popped popcorn.
3. Instead of oily snack foods, choose raw walnuts, Brazil
nuts, pecans, almonds and sunflower and pumpkin seeds.
4. Avoid all packaged items that contain hydrogenated oils.
5. Use extra virgin olive oil or flaxseed oil in salads.
6. Eat dark green leafy vegetables like kale, collards and
spinach.
7. Eat wild salmon, mackerel, sardines, herring and
anchovies.
RECIPE:
Creamy Avocado Salad Dressing
Ingredients:
1 ripe avocado
Juice of ½ lime
1 tablespoon cilantro, chopped
1 small garlic clove, chopped
1 teaspoon sweet white miso (to taste)
¼ cup of filtered water
Puree all ingredients in a blender until smooth. Add water
to desired consistency.
Christine Okezie is a Natural Foods Chef and Certified
Holistic Health Counselor. She is a graduate of NYC’s
Natural Gourmet Institute for Health and Culinary Arts, an
accredited chef-training program focused on health
supportive whole foods cuisine. Christine received her
nutrition training at the Institute for Integrative Nutrition, the
world’s largest nutrition school at the forefront of the health
and wellness movement. She is a board certified member
of the American Association of Drugless Practitioners. In
her private practice, Christine leads cooking classes and
wellness workshops. She counsels women and their
families about food, health and nourishment. 201-889-5001
www.yourdeliciousbalance.com
Gazpacho Recipe
(Serves 2)
Ingredients
For the gazpacho:
5 Roma tomatoes
3 soaked sundried tomatoes
1/2 yellow or orange bell pepper
1 jalapeno (remove half of the seeds)
2 T extra virgin olive oil
1 tsp of Himalayan pink salt or Celtic sea salt
1 pinch of Cayenne pepper
1 minced clove of garlic
1 tsp of cilantro
Juice of 1/2 lemon
Juice of 1/2 lime
For the garniture:
· 3 Roma tomatoes
· 1 avocado
· 1/2 yellow or orange bell pepper
· 1 T of fresh mint
Blend all ingredients of the gazpacho in a high-speed
blender, adding in 1/4 cup of water that the sundried
tomatoes were soaked in. Continue adding more water to
achieve desired consistency.
Cut 1 avocado into small pieces, the rest of the bell pepper,
3 tomatoes, and 1 tablespoon of minced mint.
Place on top and serve cold!
Healthy Fact
Himalayan salt can be replaced with other types of salt.
However, Himalayan salt contains 84 trace minerals,
whereas table salt does not contain any because it is
processed.
Rebecca Meyerson has a Masters in Nutrition, Food
Science and Exercise Science. She is a Certified Nutrition
Counselor through the American Association of Nutrition
Consultants. Rebecca recently founded Simply Healthy
Living, which counsels adults and children based on their
physiological components of health, determined by their
genetics, gender, and blood type. The mission is to
promote holistic wellness through a balanced lifestyle
incorporating super foods, supplementation, and exercise.
Rebecca works with her clients to set goals that are
achievable through gradual lifestyle changes.
Rebecca can be reached at
(914) 806 5938
Rebecca.meyerson@gmail.com
www.simplyhealthyliving.org
Salad with Creamy Pistachio Dressing
This dressing is wonderful and fresh on salads. The
pistachio nut compliments every ingredient. My recipe calls
for 1/4 C. of pistachio nuts to cut down on fat in the
dressing. I toast them to really bring out the flavor of the
nuts. If you prefer to add more, by all means go for it. If the
dressing is a little watery, add a little more olive oil and
blend again. Your taste buds are in for a surprise.
Creamy Pistachio Dressing
1shallot chopped
2 cloves of garlic pressed or finely chopped
Juice of one lemon
1/2 Teaspoon of grated lemon rind
1/4 C champagne vinegar
1 Tablespoon Thai sweet red chili sauce (look in Asian
aisle condiments)
1/4 C shelled and toasted pistachio nuts (toast on medium
high heat in a non-stick skillet)
1/2 C hot water
1/2 C good extra virgin olive oil
Place all ingredients in a blender or food processor to
combine. Set aside
The Salad
2 C chopped romaine lettuce
(other variations or additions include arugula, baby spinach
or mesculan lettuce)
2 C shaved fennel (use a very sharp knife or grate with the
wider side of a grater for thin, long slices)
1 Fuji or green apple sliced in thin pieces
1 C chick peas (always remember to rinse well out of the
can to significantly cut down on sodium)
1/4 C dried cherries (preferred) or dried cranberries
Arrange your lettuce first in a big bowl. Layer fennel, apple
slices, peas and garnish with cherries. Add 3/4 of your
dressing and toss the salad.aPersonal preference with the
amount of dressing used is taken into consideration here.
It is up to your tastes to use more or less.
Bon Appetit!
Serves 4
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online bookstore as well as several local establishments
in Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently resides
in Mahwah, NJ.
Aloe Vera Juice –
100% pure Aloe Vera Juice is soothes skin topically but
when ingested can provide a whole new realm of benefits
including vitamins, minerals and other important nutrients.
This natural juice nourishes the digestive and intestinal
organs. It can be purchased at any natural foods store.
I've read that drinking aloe vera juice has helped patients
with severe acid reflux symptoms. I have been drinking this
juice for almost a year and have been off my prescribed
reflux medication for almost as long. This is my personal
experience and a favorable one at that. I have also read that
aloe vera juice is not recommended for diabetics. As with
any new regimen, you should consult with your doctor when
change is implemented in your diet.
MY SIGNATURE SMOOTHIE
1 c. carrot juice (Many supermarkets carry carrot juice. I
prefer organic, carried at Trader Joes® and Whole Foods
Markets®). Acai berry juice or mango juices can also be
substituted for carrot juice
1/2 c. 100% pure aloe vera juice
A handful of frozen fruit (blueberries, blackberries,
strawberries, or
raspberries)
1 ripe banana
1 scoop vanilla whey protein powder
1-1/2 tsp. flaxseed oil
Combine all ingredients in a blender and blend on high till
mixture resembles a creamy and yummy assortment of
goodness. Drink immediately. Yum!
1 serving: Calories: 305 Fat 8.5g (saturated 1g,
polyunsaturated
4.5g, monounsaturated 3g) Carbs. 38g Fiber 13.5g Protein
23.5g
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online
bookstore as well as several local establishments in
Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently resides
in Mahwah, NJ.
These are a delicious meatball to add to your favorite pasta
dish or could be a meal in itself. They are also a great
protein to top a green salad (minus the tomato sauce.) Tiny
lentils are a nutritional powerhouse. Lentils are the base of
these meatballs and provide an excellent amount of six
important minerals, two B-vitamins, protein and fiber with
virtually no fat. The quinoa is a grain-like seed with an
impressive complete protein content. Quinoa is also a
good source of dietary fiber and high in magnesium and
iron. This gluten-free grain has a crunchy, nutty flavor that is
easy to digest.
Vegetarian Meatballs
2 C cooked green lentils or well rinsed canned lentils
16 oz. chopped spinach (If you are using frozen chopped
spinach, thaw completely and squeeze out excess water)
1 egg
1 C panko crumbs
1 Tablespoon tomato paste
1 C cooked quinoa
1 Teaspoon tomato-basil seasoning or Italian seasoning
salt and pepper to taste
Additional panko crumbs to coat meatballs
Pan spray
Sauce (optional)
1-28oz. canned petit-diced tomatoes
1 teaspoon tomato paste
1 teaspoon sugar
A pinch of dried oregano and basil
Salt and pepper to taste
Pre-heat oven to 350 degrees. Pan spray large cookie
sheet. In a large bowl, combine lentils through salt and
pepper. Combine all ingredients well. Using hands, form
meatballs about 2” a piece. Place meatballs on cookie
about 2 inches apart. Spray meatballs with additional
coating of pan spray and sprinkle with remaining panko
crumbs to lightly coat.
Place in oven for about 15 minutes. Remove from oven and
turn. Cook additional 10 minutes. Meatballs should be
browned and have a crunchy outside coating. Serve
immediately with sauce. Feta cheese with the sauce is
also a nice compliment to these meatballs.
Yield: 17- 20 meatballs
1 meatball
Calories 76g, Fat 1.2g (saturated 1g, monounsaturated 1g,
polyunsaturated 1g) Carbohydrate 12.7, Fiber 2.7g, Protein
4.1g,
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online bookstore as well as several local establishments
in Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently resides
in Mahwah, NJ.
Warm Greens with Citrus Dressing and Pomegranate
USING POMEGRANATE SEEDS IS A SPECIAL WAY to
dress up a variety of dishes. Combining greens with this
citrus dressing, you simply can’t go wrong, and the addition
of pomegranate seeds on top is like icing on the cake
Ingredients
2 bunches greens (try bok choy, kale or collard greens)
1 bunch watercress
Seeds from 1⁄2 large pomegranate
DRESSING
Juice of 1 orange
2 tablespoons brown rice syrup
2 tablespoons extra virgin olive oil
1⁄2 teaspoon grated fresh ginger
1 tablespoon mirin
1 tablespoon tamari
1 tablespoon apple cider vinegar
Preparation
In small bowl, whisk together all dressing ingredients.
Prepare greens by trimming and discarding dried ends.
Cut leaves into bite-size pieces. Keeping watercress aside,
place all other greens in large sauté pan. Add citrus
dressing and sauté 2 minutes or until bright green and
tender. Fold in watercress and cook 1 more minute.
Remove from heat and serve topped with pomegranate
seeds.
SERVES 4-6
Terry Walters is all about good health - body, mind, and
soul. She is the author of the award winning cookbook,
CLEAN FOOD, and her second cookbook, CLEAN START
is due out in the fall of 2010. Terry teaches and empowers
people to make delicious, healthy foods to nourish
themselves, their families and the environment. She is a
health counselor and food educator, and serves on the
Board of Directors for Urban Oaks Organic Farm, one of the
largest urban organic farms in the country. Terry is the
author of the popular blog, Eat Clean Live Well. She draws
from educational and life experiences including training
from The Institute of Integrative Nutrition, and resides in
Connecticut with her husband and two children.
www.terrywalters.net ;
The CLEAN FOOD page on Facebook
@terrywalters on Twitter
Baked Buffalo Wings
Wow your guests at your next party with these baked buffalo
wings. Cut the fat and keep the flavor minus the guilt of the
traditional fattening buffalo wing. ). A good way to remove
the skin is by grabbing the skin with a paper towel. It helps
grab hold of the skin for easy removal.
45 chicken drumettes or wings with the end sections
removed
4 Tablespoons honey
2 Tablespoons ketchup (buy organic, no high fructose corn
syrup)
2 Tablespoons Worcestershire sauce
1/2 C pepper sauce (such as Franks)
A dash paprika
In resealable food-storage plastic bag, mix honey, ketchup,
pepper sauce and Worcestershire sauce. Add chicken.
Seal bag; refrigerate at least 15 minutes but no longer than
24 hours, turning occasionally.
Heat oven to 400 degrees. Line a large pan with foil. Spray
with cooking spray.
Place marinated chicken in pan; sprinkle with paprika.
Bake uncovered about 45 minutes or until crisp and juice of
chicken is no longer pink when centers of thickest pieces
are cut.
Serves 15
1 serving 3 wings
Calories 141, Fat 4.8 grams (saturated 4.8 grams,
polyunsaturated 1 gram, monounsaturated 1.5 grams)
Carbohydrates 5.5 grams, Fiber <1, Protein 18.1 gram
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food.
Her back to basics approach to nutrition is accomplished
with a non preaching attitude on a day to day basis with
her clients and in her cookbook, It's Just Personal.It's
Just Personal Cookbook. The book can be purchased on
any major online bookstore as well as
several local establishments in Bergen/Passaic County.
Please visit her website www.chefellen.com for more
details on purchases, book signings & cooking
demonstrations. Ellen currently resides in Mahwah, NJ.
Lemony Artichoke Dip
FRESH ARTICHOKES ARE A TREAT, but also a lot of work.
Canned artichoke hearts, available in most grocery stores,
allow you to enjoy the delicious taste of artichokes anytime
without the fuss.
I like to serve this dip with
rice crackers or Pita Chips
Ingredients
1 garlic clove, peeled
1 shallot, peeled
2 tablespoons lemon juice
1⁄2 cup vegan mayonnaise
1 tablespoon apple cider vinegar
3⁄4 cup great northern beans
1⁄4 teaspoon sea salt
1⁄2 teaspoon powdered mustard
1⁄4 teaspoon ground white pepper
1 4-ounce can chopped green chiles
21⁄2 cups canned artichoke hearts, drained
Preparation
With food processor running, drop in garlic clove and
process until minced. Turn off processor, scrape down
sides of bowl, add remaining ingredients except artichokes
and process until well combined. Add artichokes and
process briefly so that small chunks remain. Season to
taste with additional salt and serve.
MAKES 3 cups
Terry Walters is all about good health - body, mind, and
soul. She is the author of the award winning cookbook,
CLEAN FOOD, and her second cookbook, CLEAN START
is due out in the fall of 2010. Terry teaches and empowers
people to make delicious, healthy foods to nourish
themselves, their families and the environment. She is a
health counselor and food educator, and serves on the
Board of Directors for Urban Oaks Organic Farm, one of the
largest urban organic farms in the country. Terry is the
author of the popular blog, Eat Clean Live Well. She draws
from educational and life experiences including training
from The Institute of Integrative Nutrition, and resides in
Connecticut with her husband and two children.
www.terrywalters.net ;
The CLEAN FOOD page on Facebook
@terrywalters on Twitter
By Christine M. Okezie, CHHC, AADP, CHEF
In our increasingly health conscious world, there is a
common misperception that to be lean and healthy we
should do everything to minimize or even eliminate fat from
our eating. It seems logical, don’t eat fat and you won’t get
fat. However, despite what most doctors, nutritionists and
even the US government have preached for years, scientific
research shows that it’s more than the quantity of fat in your
diet, it’s the quality of fat that really matters.
Not all and fats are created equal. Some fats are good for
you and actually lower our risk of disease. Plant based fats,
such as extra virgin olive oil, coconut oil, flax seed oil, fats
that come from nuts, dark leafy greens and avocado protect
your heart and contain powerful disease fighting nutrients.
These healthy fats also play a big part in helping you
manage your moods, fight fatigue, and even control your
weight. They should be consumed at every meal.
In contrast, heavily processed fats and oils such as trans
fats, which are found in processed foods, elevate our
cholesterol level, contribute to weight gain, heart disease
and certain types of cancer. These should always be
avoided. Saturated fat such as that found in meat should be
minimized.
How much fat is too much depends on your lifestyle, your
weight, your age and most importantly the state of your
health. The bottom line though is don’t go No Fat – go
Good Fat.
Tips for Choosing Healthy Fats:
1. Sprinkle ground flaxseed on your yogurt, cereal or on
vegetables for a slightly nutty taste.
2. Instead of butter, drizzle flax seed oil and a pinch of sea
salt to air popped popcorn.
3. Instead of oily snack foods, choose raw walnuts, Brazil
nuts, pecans, almonds and sunflower and pumpkin seeds.
4. Avoid all packaged items that contain hydrogenated oils.
5. Use extra virgin olive oil or flaxseed oil in salads.
6. Eat dark green leafy vegetables like kale, collards and
spinach.
7. Eat wild salmon, mackerel, sardines, herring and
anchovies.
RECIPE:
Creamy Avocado Salad Dressing
Ingredients:
1 ripe avocado
Juice of ½ lime
1 tablespoon cilantro, chopped
1 small garlic clove, chopped
1 teaspoon sweet white miso (to taste)
¼ cup of filtered water
Puree all ingredients in a blender until smooth. Add water
to desired consistency.
Christine Okezie is a Natural Foods Chef and Certified
Holistic Health Counselor. She is a graduate of NYC’s
Natural Gourmet Institute for Health and Culinary Arts, an
accredited chef-training program focused on health
supportive whole foods cuisine. Christine received her
nutrition training at the Institute for Integrative Nutrition, the
world’s largest nutrition school at the forefront of the health
and wellness movement. She is a board certified member
of the American Association of Drugless Practitioners. In
her private practice, Christine leads cooking classes and
wellness workshops. She counsels women and their
families about food, health and nourishment. 201-889-5001
www.yourdeliciousbalance.com
Gazpacho Recipe
(Serves 2)
Ingredients
For the gazpacho:
5 Roma tomatoes
3 soaked sundried tomatoes
1/2 yellow or orange bell pepper
1 jalapeno (remove half of the seeds)
2 T extra virgin olive oil
1 tsp of Himalayan pink salt or Celtic sea salt
1 pinch of Cayenne pepper
1 minced clove of garlic
1 tsp of cilantro
Juice of 1/2 lemon
Juice of 1/2 lime
For the garniture:
· 3 Roma tomatoes
· 1 avocado
· 1/2 yellow or orange bell pepper
· 1 T of fresh mint
Blend all ingredients of the gazpacho in a high-speed
blender, adding in 1/4 cup of water that the sundried
tomatoes were soaked in. Continue adding more water to
achieve desired consistency.
Cut 1 avocado into small pieces, the rest of the bell pepper,
3 tomatoes, and 1 tablespoon of minced mint.
Place on top and serve cold!
Healthy Fact
Himalayan salt can be replaced with other types of salt.
However, Himalayan salt contains 84 trace minerals,
whereas table salt does not contain any because it is
processed.
Rebecca Meyerson has a Masters in Nutrition, Food
Science and Exercise Science. She is a Certified Nutrition
Counselor through the American Association of Nutrition
Consultants. Rebecca recently founded Simply Healthy
Living, which counsels adults and children based on their
physiological components of health, determined by their
genetics, gender, and blood type. The mission is to
promote holistic wellness through a balanced lifestyle
incorporating super foods, supplementation, and exercise.
Rebecca works with her clients to set goals that are
achievable through gradual lifestyle changes.
Rebecca can be reached at
(914) 806 5938
Rebecca.meyerson@gmail.com
www.simplyhealthyliving.org
Salad with Creamy Pistachio Dressing
This dressing is wonderful and fresh on salads. The
pistachio nut compliments every ingredient. My recipe calls
for 1/4 C. of pistachio nuts to cut down on fat in the
dressing. I toast them to really bring out the flavor of the
nuts. If you prefer to add more, by all means go for it. If the
dressing is a little watery, add a little more olive oil and
blend again. Your taste buds are in for a surprise.
Creamy Pistachio Dressing
1shallot chopped
2 cloves of garlic pressed or finely chopped
Juice of one lemon
1/2 Teaspoon of grated lemon rind
1/4 C champagne vinegar
1 Tablespoon Thai sweet red chili sauce (look in Asian
aisle condiments)
1/4 C shelled and toasted pistachio nuts (toast on medium
high heat in a non-stick skillet)
1/2 C hot water
1/2 C good extra virgin olive oil
Place all ingredients in a blender or food processor to
combine. Set aside
The Salad
2 C chopped romaine lettuce
(other variations or additions include arugula, baby spinach
or mesculan lettuce)
2 C shaved fennel (use a very sharp knife or grate with the
wider side of a grater for thin, long slices)
1 Fuji or green apple sliced in thin pieces
1 C chick peas (always remember to rinse well out of the
can to significantly cut down on sodium)
1/4 C dried cherries (preferred) or dried cranberries
Arrange your lettuce first in a big bowl. Layer fennel, apple
slices, peas and garnish with cherries. Add 3/4 of your
dressing and toss the salad.aPersonal preference with the
amount of dressing used is taken into consideration here.
It is up to your tastes to use more or less.
Bon Appetit!
Serves 4
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online bookstore as well as several local establishments
in Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently resides
in Mahwah, NJ.
Aloe Vera Juice –
100% pure Aloe Vera Juice is soothes skin topically but
when ingested can provide a whole new realm of benefits
including vitamins, minerals and other important nutrients.
This natural juice nourishes the digestive and intestinal
organs. It can be purchased at any natural foods store.
I've read that drinking aloe vera juice has helped patients
with severe acid reflux symptoms. I have been drinking this
juice for almost a year and have been off my prescribed
reflux medication for almost as long. This is my personal
experience and a favorable one at that. I have also read that
aloe vera juice is not recommended for diabetics. As with
any new regimen, you should consult with your doctor when
change is implemented in your diet.
MY SIGNATURE SMOOTHIE
1 c. carrot juice (Many supermarkets carry carrot juice. I
prefer organic, carried at Trader Joes® and Whole Foods
Markets®). Acai berry juice or mango juices can also be
substituted for carrot juice
1/2 c. 100% pure aloe vera juice
A handful of frozen fruit (blueberries, blackberries,
strawberries, or
raspberries)
1 ripe banana
1 scoop vanilla whey protein powder
1-1/2 tsp. flaxseed oil
Combine all ingredients in a blender and blend on high till
mixture resembles a creamy and yummy assortment of
goodness. Drink immediately. Yum!
1 serving: Calories: 305 Fat 8.5g (saturated 1g,
polyunsaturated
4.5g, monounsaturated 3g) Carbs. 38g Fiber 13.5g Protein
23.5g
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online
bookstore as well as several local establishments in
Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently resides
in Mahwah, NJ.
These are a delicious meatball to add to your favorite pasta
dish or could be a meal in itself. They are also a great
protein to top a green salad (minus the tomato sauce.) Tiny
lentils are a nutritional powerhouse. Lentils are the base of
these meatballs and provide an excellent amount of six
important minerals, two B-vitamins, protein and fiber with
virtually no fat. The quinoa is a grain-like seed with an
impressive complete protein content. Quinoa is also a
good source of dietary fiber and high in magnesium and
iron. This gluten-free grain has a crunchy, nutty flavor that is
easy to digest.
Vegetarian Meatballs
2 C cooked green lentils or well rinsed canned lentils
16 oz. chopped spinach (If you are using frozen chopped
spinach, thaw completely and squeeze out excess water)
1 egg
1 C panko crumbs
1 Tablespoon tomato paste
1 C cooked quinoa
1 Teaspoon tomato-basil seasoning or Italian seasoning
salt and pepper to taste
Additional panko crumbs to coat meatballs
Pan spray
Sauce (optional)
1-28oz. canned petit-diced tomatoes
1 teaspoon tomato paste
1 teaspoon sugar
A pinch of dried oregano and basil
Salt and pepper to taste
Pre-heat oven to 350 degrees. Pan spray large cookie
sheet. In a large bowl, combine lentils through salt and
pepper. Combine all ingredients well. Using hands, form
meatballs about 2” a piece. Place meatballs on cookie
about 2 inches apart. Spray meatballs with additional
coating of pan spray and sprinkle with remaining panko
crumbs to lightly coat.
Place in oven for about 15 minutes. Remove from oven and
turn. Cook additional 10 minutes. Meatballs should be
browned and have a crunchy outside coating. Serve
immediately with sauce. Feta cheese with the sauce is
also a nice compliment to these meatballs.
Yield: 17- 20 meatballs
1 meatball
Calories 76g, Fat 1.2g (saturated 1g, monounsaturated 1g,
polyunsaturated 1g) Carbohydrate 12.7, Fiber 2.7g, Protein
4.1g,
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online bookstore as well as several local establishments
in Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently resides
in Mahwah, NJ.
Warm Greens with Citrus Dressing and Pomegranate
USING POMEGRANATE SEEDS IS A SPECIAL WAY to
dress up a variety of dishes. Combining greens with this
citrus dressing, you simply can’t go wrong, and the addition
of pomegranate seeds on top is like icing on the cake
Ingredients
2 bunches greens (try bok choy, kale or collard greens)
1 bunch watercress
Seeds from 1⁄2 large pomegranate
DRESSING
Juice of 1 orange
2 tablespoons brown rice syrup
2 tablespoons extra virgin olive oil
1⁄2 teaspoon grated fresh ginger
1 tablespoon mirin
1 tablespoon tamari
1 tablespoon apple cider vinegar
Preparation
In small bowl, whisk together all dressing ingredients.
Prepare greens by trimming and discarding dried ends.
Cut leaves into bite-size pieces. Keeping watercress aside,
place all other greens in large sauté pan. Add citrus
dressing and sauté 2 minutes or until bright green and
tender. Fold in watercress and cook 1 more minute.
Remove from heat and serve topped with pomegranate
seeds.
SERVES 4-6
Terry Walters is all about good health - body, mind, and
soul. She is the author of the award winning cookbook,
CLEAN FOOD, and her second cookbook, CLEAN START
is due out in the fall of 2010. Terry teaches and empowers
people to make delicious, healthy foods to nourish
themselves, their families and the environment. She is a
health counselor and food educator, and serves on the
Board of Directors for Urban Oaks Organic Farm, one of the
largest urban organic farms in the country. Terry is the
author of the popular blog, Eat Clean Live Well. She draws
from educational and life experiences including training
from The Institute of Integrative Nutrition, and resides in
Connecticut with her husband and two children.
www.terrywalters.net ;
The CLEAN FOOD page on Facebook
@terrywalters on Twitter
Baked Buffalo Wings
Wow your guests at your next party with these baked buffalo
wings. Cut the fat and keep the flavor minus the guilt of the
traditional fattening buffalo wing. ). A good way to remove
the skin is by grabbing the skin with a paper towel. It helps
grab hold of the skin for easy removal.
45 chicken drumettes or wings with the end sections
removed
4 Tablespoons honey
2 Tablespoons ketchup (buy organic, no high fructose corn
syrup)
2 Tablespoons Worcestershire sauce
1/2 C pepper sauce (such as Franks)
A dash paprika
In resealable food-storage plastic bag, mix honey, ketchup,
pepper sauce and Worcestershire sauce. Add chicken.
Seal bag; refrigerate at least 15 minutes but no longer than
24 hours, turning occasionally.
Heat oven to 400 degrees. Line a large pan with foil. Spray
with cooking spray.
Place marinated chicken in pan; sprinkle with paprika.
Bake uncovered about 45 minutes or until crisp and juice of
chicken is no longer pink when centers of thickest pieces
are cut.
Serves 15
1 serving 3 wings
Calories 141, Fat 4.8 grams (saturated 4.8 grams,
polyunsaturated 1 gram, monounsaturated 1.5 grams)
Carbohydrates 5.5 grams, Fiber <1, Protein 18.1 gram
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food.
Her back to basics approach to nutrition is accomplished
with a non preaching attitude on a day to day basis with
her clients and in her cookbook, It's Just Personal.It's
Just Personal Cookbook. The book can be purchased on
any major online bookstore as well as
several local establishments in Bergen/Passaic County.
Please visit her website www.chefellen.com for more
details on purchases, book signings & cooking
demonstrations. Ellen currently resides in Mahwah, NJ.
Lemony Artichoke Dip
FRESH ARTICHOKES ARE A TREAT, but also a lot of work.
Canned artichoke hearts, available in most grocery stores,
allow you to enjoy the delicious taste of artichokes anytime
without the fuss.
I like to serve this dip with
rice crackers or Pita Chips
Ingredients
1 garlic clove, peeled
1 shallot, peeled
2 tablespoons lemon juice
1⁄2 cup vegan mayonnaise
1 tablespoon apple cider vinegar
3⁄4 cup great northern beans
1⁄4 teaspoon sea salt
1⁄2 teaspoon powdered mustard
1⁄4 teaspoon ground white pepper
1 4-ounce can chopped green chiles
21⁄2 cups canned artichoke hearts, drained
Preparation
With food processor running, drop in garlic clove and
process until minced. Turn off processor, scrape down
sides of bowl, add remaining ingredients except artichokes
and process until well combined. Add artichokes and
process briefly so that small chunks remain. Season to
taste with additional salt and serve.
MAKES 3 cups
Terry Walters is all about good health - body, mind, and
soul. She is the author of the award winning cookbook,
CLEAN FOOD, and her second cookbook, CLEAN START
is due out in the fall of 2010. Terry teaches and empowers
people to make delicious, healthy foods to nourish
themselves, their families and the environment. She is a
health counselor and food educator, and serves on the
Board of Directors for Urban Oaks Organic Farm, one of the
largest urban organic farms in the country. Terry is the
author of the popular blog, Eat Clean Live Well. She draws
from educational and life experiences including training
from The Institute of Integrative Nutrition, and resides in
Connecticut with her husband and two children.
www.terrywalters.net ;
The CLEAN FOOD page on Facebook
@terrywalters on Twitter
 |
| |
 |
| |
 |
Red peppers are an excellent source of vitamin C, B6
and A. They are full of fiber, antioxidants and low in
calories. Enjoy!
Thai Roasted Red Pepper Soup
4 Tbsp olive oil
1/2 C chopped sweet onion
3 parsnip peeled and diced
4 garlic cloves chopped finely
1 Tbsp grated fresh ginger root
2 white sweet potatoes diced (optional orange yam)
5 large red peppers roasted and chopped (black skins
removed)
5 C chicken or vegetable stock
1/2 C. coconut milk (regular or light version) (nutritional
value denotes regular because that is all the store
carried)
Chopped fresh basil or prepared pesto
Salt and pepper to taste
In a large soup pot add onion through ginger root with
olive oil over medium heat. Sweat the vegetables until
onions start to look translucent (about 5 – 7 minutes) Add
potatoes and cook over medium heat several minutes
longer.
Add peppers and stock. Bring to a boil and reduce to a
simmer for least 30 minutes.
Add coconut milk. When soup is somewhat cooled blend
in batches in a blender or use an emulsion hand blender
till smooth and creamy. Add in basil and season with salt
and pepper. Serve hot.
Serves 4-6
1 serving:
Calories 237, saturated fat 4.1 grams, polyunsaturated
fat 2 grams, monounsaturated fat 7.1 grams,
carbohydrates 23.7 grams, fiber 5.7 grams, protein 6.6
grams
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook,
It's Just Personal.
The book can be purchased on any major online
bookstore as well as
several local establishments in Bergen/Passaic County.
Please visit her website www.chefellen.com for more
details on purchases, book signings & cooking
demonstrations. Ellen currently resides in Mahwah, NJ.
For great tips and recipes, sign up for Ellen's weekly blog
at www.chefelln.com
Apple zucchini spice muffins
½ C rice flour
½ - ¾ C whole wheat flour
½ C oats
¾ C brown sugar
2 teaspoons baking soda
¼ teaspoon salt
½ C grated Granny smith apple
½ C grated zucchini (squeeze out excess water before
adding)
½ C apple sauce
½ C grated carrot
¼ C chopped walnuts
¼ C coconut oil (warmed to liquid)
½ C buttermilk or Greek yogurt
2 eggs
Non stick cooking spray
Icing: (optional)
3 oz. reduced fat cream cheese
(room temperature)
1 teaspoon butter (room temperature)
2 cups confectioners sugar.
Preheat oven to 350 degrees
Mix together flour through salt and set aside
Add the grated vegetables and walnuts and stir together
well. In a small bowl add olive oil, buttermilk and eggs.
Combine with a wire whisk or fork and stir ingredients.
Add wet ingredients to flour mixture and combine well
into a batter mixture.
Spoon batter into cupcake pan filling about ¾ full. Bake
for about 20-24 minutes until middle is firm and springs
back when lightly touched.
To make icing, combine all three ingredients and stir
together well till thick and creamy consistency. Add more
confectioners sugar if icing seems to thin.
Remove from oven and ice with cooled.
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook,
It's Just Personal.
The book can be purchased on any major online
bookstore as well as several local establishments in
Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently
resides in Mahwah, NJ. For great tips and recipes, sign
up for Ellen's weekly blog at www.chefelln.com
Let's talk about back to school and a healthy alternative to
high fat, sugary and additive packed granola bars. These
healthy homemade granola bars are extra chewy, extra
healthy and easy to prepare. Most of the ingredients can
be found in your pantry. Wheat germ is one of the key
components in this recipe. Wheat germ is a concentrated
source of several essential nutrients as well as essential
fatty acids. Wheat germ along with the oats is an
excellent source of fiber. Coconut oil is used in place of
butter. Coconut oil, although high in saturated fat has an
extensive list of good for your body qualities. Its high anti-
viral properties and health benefits lists are numerous. If
you are not up on coconut oil and its benefits, look into it.
The health values are impressive. The following recipe
will generate a substantial amount of granola bars for the
reason that extras can be frozen for future use and
consumption.
In lieu of chocolate chips, any combination of the
following can be a yummy and nutritious alternative:
sunflower seeds, raisins, chopped dried fruit or chopped
nuts.
Homemade Chocolate Chip Granola Bars
4 1/2 C rolled oats
1 1/3 C brown rice flour (most supermarkets carry white
or brown rice flour)
3/4 C wheat germ
2 C crispy rice cereal (look for an organic cereal with no
high fructose corn syrup or additives)
1 1/2 C nonfat dry milk powder
1/3 C brown sugar packed
1 1/2 teaspoon of baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
4 Tablespoons coconut oil (coconut oil comes in a solid
form. You will have to bring it to a liquid form in order to
bake with)
4 egg whites
1 Tablespoon vanilla
1/3 C honey
3/4 C miniature chocolate chips
Preheat oven 325 degrees.
Pan spray a large 12” x 16” baking pan.
In a large bowl add rolled oats through salt and mix well.
Set aside. In another bowl whisk together coconut oil
through honey. Add the wet mixture to the dry and with
your clean hands combine the ingredients well to evenly
moisten. Add the chocolate chips. Things will get sticky
and gooey but this is exactly the consistency you want to
achieve.
Fold the mixture into a baking pan and lightly press down
evenly with hands or a flat spatula. Place the pan into the
oven and bake 16 to 20 minutes until golden brown.
Let cool for 10 minutes and cut into bars. Let the bars
cool completely before removing or serving.
Store bars in a plastic container or freeze in Ziploc bags
for future use.
Servings: 24
1 serving
Calories 208, Fat 5.7g (saturated 3.3g, monounsaturated
<1g, polyunsaturated 1.5g), Carbohydrates 33g, Fiber 3g,
Protein 6.6g
Tips to eliminate exogenous estrogens:
1. Avoid BPA and phthalates items
2. Eat organic whenever possible
3. Supplement with Calcium d-Glucarate
OR
Your second brain is through the gut. An inflamed gut =
an inflammed brain = depression & dementia.
Always heal the gut & correct digestive dysfunction first.
A Healthy gut = a Healthy Person.
Thai It Up
2 cups Thai jasmine rice or quinoa, cooked
2 cups steamed broccoli
2 cups steamed snow peas
Sauce:
14 oz. coconut milk (canned is ok)
1 cup organic chunky style peanut
butter
2 T. coconut oil
4 T. wheat-free tamari (soy) sauce
1-1/2 T. dried ground ginger or 2 T. fresh grated ginger
2 crushed cloves garlic or 2 frozen garlic squares from
Trader Joe’s
1 small avocado, diced into small pieces
Fresh Basil
Fresh Cilantro
Grilled organic, chicken tenders or grilled shrimp and
scallops
1. Cook quinoa or rice in 4 cups water, organic vegetable
broth or organic chicken broth until liquid has been
absorbed. As broth comes to a boil and before you add
the rice, add 2 heaping tablespoons of coconut oil and 2
tablespoons organic butter. Set aside.
2. Steam broccoli and snow peas until they’re crisp and
tender. They will maintain their vitamins and minerals
this way. They should have a bright green color when
finished. Set aside.
3. Sauce: Combine coconut milk, peanut butter, sesame
oil, tamari/soy sauce, ginger and garlic in small sauce
pan. Over low heat, blend all ingredients, slowly stirring
until all are blended.
4. Mix the rice or quinoa, veggies, chicken or seafood,
cilantro and chopped basil plus the Thai sauce in a large
bowl. Add the diced avocado on top and serve. Yummy!
Make it an incredible day!
Paula Owens, M.S., is the author of The Power of 4. She
is a nutritionist, multi-certified fitness expert and holistic
health practitioner with over 20 years of experience.
Paula is also the creator of “21 Days to a Leaner,
Healthier You,” an online exercise and weight loss
program. More at www.PaulaOwens.com.
DATE AND FRUIT & GRANOLA
CLUSTERS
One ounce of pure maple syrup contains 22% of the daily
value of manganese. This trace mineral is an essential
cofactor in a number of enzymes important in energy
production and antioxidant defenses. The zinc supplied
in maple syrup is a heart healthy sweetener and also
beneficial to your immune system. Moderation is the key.
These date clusters are simply a heart healthy snack and
should be treated as such.
1 C granola (low fat, unsweetened)
1 C dried dates
1/2 C dried fruit of your choice (cranberries, cherries,
blueberries)
1/2 C flaked coconut
1/4 C walnuts or almonds
Pure maple syrup (2-3 Tablespoons)
In a food processor, add all the above ingredients except
the maple syrup and 1/4 C flaked coconut and process
till mixture clumps. Transfer to bowl and add maple syrup
one tablespoon at a time to combine ingredients. Mixture
will become sticky. You want to be able to form 1” balls.
Roll balls in reserved coconut flakes and serve.
Refrigerate clusters or freeze for a delicious treat right out
of the freezer.
Serving size: 2 clusters
Calories 106, Fat 2.4g (saturated 1.5g, polyunsaturated
<1g, monounsaturated <1g) Carbohydrates 21g, Fiber 2.3
g, Protein 1.5g
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online
bookstore as well as several local establishments in
Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently
resides in Mahwah, NJ.
Be kind to yourself this season by letting go of any guilt
you might feel about indulging in the Holidays.
Warm citrus kale with apricots
· 4 cups curly kale cut into bite size pieces
· 2 tablespoons extra-virgin olive oil
· 1 teaspoon minced garlic
· 1 teaspoon fresh minced ginger
· 1/4 cup freshly squeezed orange juice
· 1/2 teaspoon orange zest
· 3 dried apricots, chopped
· 1/4 teaspoon brown rice vinegar
Heat the olive oil in a large sauté pan over medium heat,
then add the garlic, ginger, apricots and orange juice and
sauté for 30 seconds, just until aromatic. Add the kale
and zest and sauté for 4-5 minutes until kale is wilted.
Transfer greens to a bowl. Bring the liquid in a pan to a
boil until thickened. Once the juice is thickened, put
greens back in and add brown rice vinegar.
Serve immediately.
Diane Hoch, CHC, founded The Food Evolution in 2010,
and is currently its CEO. She is a crusader for better
school food and is actively committed to nutrition
education for children and their parents.
Through her private practice as a nutritional health
counselor and her work with The Rockland Coalition for
Better School Food, The Rockland Farm Alliance, and
The Rockland County School Health and Wellness
Coalition, Diane has been actively spreading the
message of "whole foods" nutrition throughout her local
communities.
To book a consultation regarding private nutritional health
counseling, email
dianehoch@thefoodevolution.com This e-mail address
is being
protected from spambots.You need JavaScript enabled
to view it or
call 845-507-0260
Can't have wheat or dairy?
Try this…
A healthier version of an all American
meal that the whole family can enjoy!
You come home from work tired with a family to feed…
You'd love them to have a healthy, well-balanced meal
but you don't have the right ingredients or energy…
NOT ANY MORE!
I will cook, clean, drop off your meals and even do your
grocery shopping if you'd like.
I will follow diet restrictions and give them a twist.
Who said eating healthy had to taste bad.
Turkey Meatloaf with “Spicy” Tomato Chutney (Brown rice
used instead of bread crumbs)
INGREDIENTS
Tomato Chutney
1. 1 tbsp olive oil
2. 1 small yellow onion sliced
julienne
3. 2 cloves of minced garlic
4. 3 large tomatoes seeded
and chopped
5. _ cup of roasted red peppers
sliced julienne
6. _ tsp of red pepper (optional)
7. _ cup ketchup
Turkey Meatloaf
1. 2 lbs ground turkey
2. 2 cups of cooked brown rice
3. 2 egg yolks lightly beaten
4. 1 tbsp olive oil
5. 1 medium onion small diced
6. 2 cloves of garlic
7. 1 _ tsp of salt
8. _ tsp of pepper or to your liking
9. _ tsp fresh chopped rosemary
COOKING INSTRUCTIONS
Tomato Chutney
Warm olive oil in a medium skillet on high heat, sauté the
onions and garlic until translucent, yet not brown. Add
tomatoes and roasted red peppers, cook tomatoes until
they are soft and saucy. Next add the ketchup and
crushed red pepper(if desired) and simmer for 10
minutes, followed by adding salt and pepper.
Set aside 3/4 cup of chutney for the meatloaf.
Turkey Meatloaf
Preheat the oven to 350 degrees. Warm olive oil in a
medium skillet and sauté the onions and garlic until the
onions are translucent. Add 2 lbs of ground turkey to a
medium mixing bowl with the rest of the ingredients
above and use your hands to blend the ingredients
thoroughly.
When this is completed place the meatloaf into a baking
pan and loosely form a football shape. Use _ of the
remaining tomato chutney and spread it over the
meatloaf. Cook the meatloaf for 45-60 minutes or until
the center of the meatloaf reaches a temperature of 165
degrees.
Serve your meatloaf with the remaining chutney and
enjoy!
Jason Shanahan
Personal Chef
973 908 2431
A MEAL YOU WILL ENJOY!
Tuscan Chicken with Eggplant and
White Beans
1 Tablespoon of olive oil
1 whole shallot chopped
2 cloves of garlic chopped
1 large eggplant skin removed and diced
into bite sized pieces
1 lb. (or about 3 breasts) boneless chick-
en breast cut up into bite size pieces
2 links chicken sausage (spicy works
well but is optional) sliced into bite size
pieces
1 teaspoon dried oregano
1/2teaspoon pepper
1/2teaspoon salt
1 15 oz. can diced tomatoes
2 1/2 C chicken broth
1 Tablespoon capers or 4 chopped green
olives
1 15 oz. can cannelinni or great northern
beans well rinsed
Heat oil in a large saucepan over medi-
um heat. Add shallot and garlic and
cook for 2-3 minutes stirring occasion-
ally. Add eggplant to mixture and con-
tinue cooking for another 5-10 minutes.
The eggplant will soften and almost
start charring. Stir occasionally in this
time as to not let the eggplant stick and
burn. Remove from heat and place egg-
plant mixture off to the side in a dish.
Return the large saucepan to the heat.
Add chicken and sausage pieces sea-
soned with oregano, salt and pepper to
the saucepan. Brown over medium heat
about 3 minutes. Add tomatoes, capers
and chicken broth. Cover and simmer
about 10 minutes. Stir in beans and egg-
plant mixture; simmer uncovered about
10 more minutes. Chicken should be
cooked through and
the sauce will thicken.
Serves 5
1 serving: Calories 388,
Fat 13.5g saturated fat
3.5g, polyunsaturated fat
1.9g, monounsaturated
fat 6.4g) Carbohydrates
33.3g, Fiber 7.2g,
Protein 34.2g
Ellen Postolowski is a personal chef and
author with an open mind towards
health, fitness, and food. Her back to
basics approach to nutrition is accom-
plished with a non preaching attitude on
a day to daybasis with her clients and
in her cookbook, It's Just Personal.It's
Just Personal Cookbook. The book can
be purchased on any major online book-
store as well as several local establish-
ments in Bergen/Passaic County. Please
visit her website www.chefellen.com
for more details on purchases, book
signings & cooking demonstrations.
Ellen currently resides in Mahwah, NJ.
and A. They are full of fiber, antioxidants and low in
calories. Enjoy!
Thai Roasted Red Pepper Soup
4 Tbsp olive oil
1/2 C chopped sweet onion
3 parsnip peeled and diced
4 garlic cloves chopped finely
1 Tbsp grated fresh ginger root
2 white sweet potatoes diced (optional orange yam)
5 large red peppers roasted and chopped (black skins
removed)
5 C chicken or vegetable stock
1/2 C. coconut milk (regular or light version) (nutritional
value denotes regular because that is all the store
carried)
Chopped fresh basil or prepared pesto
Salt and pepper to taste
In a large soup pot add onion through ginger root with
olive oil over medium heat. Sweat the vegetables until
onions start to look translucent (about 5 – 7 minutes) Add
potatoes and cook over medium heat several minutes
longer.
Add peppers and stock. Bring to a boil and reduce to a
simmer for least 30 minutes.
Add coconut milk. When soup is somewhat cooled blend
in batches in a blender or use an emulsion hand blender
till smooth and creamy. Add in basil and season with salt
and pepper. Serve hot.
Serves 4-6
1 serving:
Calories 237, saturated fat 4.1 grams, polyunsaturated
fat 2 grams, monounsaturated fat 7.1 grams,
carbohydrates 23.7 grams, fiber 5.7 grams, protein 6.6
grams
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook,
It's Just Personal.
The book can be purchased on any major online
bookstore as well as
several local establishments in Bergen/Passaic County.
Please visit her website www.chefellen.com for more
details on purchases, book signings & cooking
demonstrations. Ellen currently resides in Mahwah, NJ.
For great tips and recipes, sign up for Ellen's weekly blog
at www.chefelln.com
Apple zucchini spice muffins
½ C rice flour
½ - ¾ C whole wheat flour
½ C oats
¾ C brown sugar
2 teaspoons baking soda
¼ teaspoon salt
½ C grated Granny smith apple
½ C grated zucchini (squeeze out excess water before
adding)
½ C apple sauce
½ C grated carrot
¼ C chopped walnuts
¼ C coconut oil (warmed to liquid)
½ C buttermilk or Greek yogurt
2 eggs
Non stick cooking spray
Icing: (optional)
3 oz. reduced fat cream cheese
(room temperature)
1 teaspoon butter (room temperature)
2 cups confectioners sugar.
Preheat oven to 350 degrees
Mix together flour through salt and set aside
Add the grated vegetables and walnuts and stir together
well. In a small bowl add olive oil, buttermilk and eggs.
Combine with a wire whisk or fork and stir ingredients.
Add wet ingredients to flour mixture and combine well
into a batter mixture.
Spoon batter into cupcake pan filling about ¾ full. Bake
for about 20-24 minutes until middle is firm and springs
back when lightly touched.
To make icing, combine all three ingredients and stir
together well till thick and creamy consistency. Add more
confectioners sugar if icing seems to thin.
Remove from oven and ice with cooled.
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook,
It's Just Personal.
The book can be purchased on any major online
bookstore as well as several local establishments in
Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently
resides in Mahwah, NJ. For great tips and recipes, sign
up for Ellen's weekly blog at www.chefelln.com
Let's talk about back to school and a healthy alternative to
high fat, sugary and additive packed granola bars. These
healthy homemade granola bars are extra chewy, extra
healthy and easy to prepare. Most of the ingredients can
be found in your pantry. Wheat germ is one of the key
components in this recipe. Wheat germ is a concentrated
source of several essential nutrients as well as essential
fatty acids. Wheat germ along with the oats is an
excellent source of fiber. Coconut oil is used in place of
butter. Coconut oil, although high in saturated fat has an
extensive list of good for your body qualities. Its high anti-
viral properties and health benefits lists are numerous. If
you are not up on coconut oil and its benefits, look into it.
The health values are impressive. The following recipe
will generate a substantial amount of granola bars for the
reason that extras can be frozen for future use and
consumption.
In lieu of chocolate chips, any combination of the
following can be a yummy and nutritious alternative:
sunflower seeds, raisins, chopped dried fruit or chopped
nuts.
Homemade Chocolate Chip Granola Bars
4 1/2 C rolled oats
1 1/3 C brown rice flour (most supermarkets carry white
or brown rice flour)
3/4 C wheat germ
2 C crispy rice cereal (look for an organic cereal with no
high fructose corn syrup or additives)
1 1/2 C nonfat dry milk powder
1/3 C brown sugar packed
1 1/2 teaspoon of baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
4 Tablespoons coconut oil (coconut oil comes in a solid
form. You will have to bring it to a liquid form in order to
bake with)
4 egg whites
1 Tablespoon vanilla
1/3 C honey
3/4 C miniature chocolate chips
Preheat oven 325 degrees.
Pan spray a large 12” x 16” baking pan.
In a large bowl add rolled oats through salt and mix well.
Set aside. In another bowl whisk together coconut oil
through honey. Add the wet mixture to the dry and with
your clean hands combine the ingredients well to evenly
moisten. Add the chocolate chips. Things will get sticky
and gooey but this is exactly the consistency you want to
achieve.
Fold the mixture into a baking pan and lightly press down
evenly with hands or a flat spatula. Place the pan into the
oven and bake 16 to 20 minutes until golden brown.
Let cool for 10 minutes and cut into bars. Let the bars
cool completely before removing or serving.
Store bars in a plastic container or freeze in Ziploc bags
for future use.
Servings: 24
1 serving
Calories 208, Fat 5.7g (saturated 3.3g, monounsaturated
<1g, polyunsaturated 1.5g), Carbohydrates 33g, Fiber 3g,
Protein 6.6g
Tips to eliminate exogenous estrogens:
1. Avoid BPA and phthalates items
2. Eat organic whenever possible
3. Supplement with Calcium d-Glucarate
OR
Your second brain is through the gut. An inflamed gut =
an inflammed brain = depression & dementia.
Always heal the gut & correct digestive dysfunction first.
A Healthy gut = a Healthy Person.
Thai It Up
2 cups Thai jasmine rice or quinoa, cooked
2 cups steamed broccoli
2 cups steamed snow peas
Sauce:
14 oz. coconut milk (canned is ok)
1 cup organic chunky style peanut
butter
2 T. coconut oil
4 T. wheat-free tamari (soy) sauce
1-1/2 T. dried ground ginger or 2 T. fresh grated ginger
2 crushed cloves garlic or 2 frozen garlic squares from
Trader Joe’s
1 small avocado, diced into small pieces
Fresh Basil
Fresh Cilantro
Grilled organic, chicken tenders or grilled shrimp and
scallops
1. Cook quinoa or rice in 4 cups water, organic vegetable
broth or organic chicken broth until liquid has been
absorbed. As broth comes to a boil and before you add
the rice, add 2 heaping tablespoons of coconut oil and 2
tablespoons organic butter. Set aside.
2. Steam broccoli and snow peas until they’re crisp and
tender. They will maintain their vitamins and minerals
this way. They should have a bright green color when
finished. Set aside.
3. Sauce: Combine coconut milk, peanut butter, sesame
oil, tamari/soy sauce, ginger and garlic in small sauce
pan. Over low heat, blend all ingredients, slowly stirring
until all are blended.
4. Mix the rice or quinoa, veggies, chicken or seafood,
cilantro and chopped basil plus the Thai sauce in a large
bowl. Add the diced avocado on top and serve. Yummy!
Make it an incredible day!
Paula Owens, M.S., is the author of The Power of 4. She
is a nutritionist, multi-certified fitness expert and holistic
health practitioner with over 20 years of experience.
Paula is also the creator of “21 Days to a Leaner,
Healthier You,” an online exercise and weight loss
program. More at www.PaulaOwens.com.
DATE AND FRUIT & GRANOLA
CLUSTERS
One ounce of pure maple syrup contains 22% of the daily
value of manganese. This trace mineral is an essential
cofactor in a number of enzymes important in energy
production and antioxidant defenses. The zinc supplied
in maple syrup is a heart healthy sweetener and also
beneficial to your immune system. Moderation is the key.
These date clusters are simply a heart healthy snack and
should be treated as such.
1 C granola (low fat, unsweetened)
1 C dried dates
1/2 C dried fruit of your choice (cranberries, cherries,
blueberries)
1/2 C flaked coconut
1/4 C walnuts or almonds
Pure maple syrup (2-3 Tablespoons)
In a food processor, add all the above ingredients except
the maple syrup and 1/4 C flaked coconut and process
till mixture clumps. Transfer to bowl and add maple syrup
one tablespoon at a time to combine ingredients. Mixture
will become sticky. You want to be able to form 1” balls.
Roll balls in reserved coconut flakes and serve.
Refrigerate clusters or freeze for a delicious treat right out
of the freezer.
Serving size: 2 clusters
Calories 106, Fat 2.4g (saturated 1.5g, polyunsaturated
<1g, monounsaturated <1g) Carbohydrates 21g, Fiber 2.3
g, Protein 1.5g
Ellen Postolowski is a personal chef and author with an
open mind towards health, fitness, and food. Her back to
basics approach to nutrition is accomplished with a non
preaching attitude on a day to day basis with her clients
and in her cookbook, It's Just Personal.It's Just Personal
Cookbook. The book can be purchased on any major
online
bookstore as well as several local establishments in
Bergen/Passaic County. Please visit her website www.
chefellen.com for more details on purchases, book
signings & cooking demonstrations. Ellen currently
resides in Mahwah, NJ.
Be kind to yourself this season by letting go of any guilt
you might feel about indulging in the Holidays.
Warm citrus kale with apricots
· 4 cups curly kale cut into bite size pieces
· 2 tablespoons extra-virgin olive oil
· 1 teaspoon minced garlic
· 1 teaspoon fresh minced ginger
· 1/4 cup freshly squeezed orange juice
· 1/2 teaspoon orange zest
· 3 dried apricots, chopped
· 1/4 teaspoon brown rice vinegar
Heat the olive oil in a large sauté pan over medium heat,
then add the garlic, ginger, apricots and orange juice and
sauté for 30 seconds, just until aromatic. Add the kale
and zest and sauté for 4-5 minutes until kale is wilted.
Transfer greens to a bowl. Bring the liquid in a pan to a
boil until thickened. Once the juice is thickened, put
greens back in and add brown rice vinegar.
Serve immediately.
Diane Hoch, CHC, founded The Food Evolution in 2010,
and is currently its CEO. She is a crusader for better
school food and is actively committed to nutrition
education for children and their parents.
Through her private practice as a nutritional health
counselor and her work with The Rockland Coalition for
Better School Food, The Rockland Farm Alliance, and
The Rockland County School Health and Wellness
Coalition, Diane has been actively spreading the
message of "whole foods" nutrition throughout her local
communities.
To book a consultation regarding private nutritional health
counseling, email
dianehoch@thefoodevolution.com This e-mail address
is being
protected from spambots.You need JavaScript enabled
to view it or
call 845-507-0260
Can't have wheat or dairy?
Try this…
A healthier version of an all American
meal that the whole family can enjoy!
You come home from work tired with a family to feed…
You'd love them to have a healthy, well-balanced meal
but you don't have the right ingredients or energy…
NOT ANY MORE!
I will cook, clean, drop off your meals and even do your
grocery shopping if you'd like.
I will follow diet restrictions and give them a twist.
Who said eating healthy had to taste bad.
Turkey Meatloaf with “Spicy” Tomato Chutney (Brown rice
used instead of bread crumbs)
INGREDIENTS
Tomato Chutney
1. 1 tbsp olive oil
2. 1 small yellow onion sliced
julienne
3. 2 cloves of minced garlic
4. 3 large tomatoes seeded
and chopped
5. _ cup of roasted red peppers
sliced julienne
6. _ tsp of red pepper (optional)
7. _ cup ketchup
Turkey Meatloaf
1. 2 lbs ground turkey
2. 2 cups of cooked brown rice
3. 2 egg yolks lightly beaten
4. 1 tbsp olive oil
5. 1 medium onion small diced
6. 2 cloves of garlic
7. 1 _ tsp of salt
8. _ tsp of pepper or to your liking
9. _ tsp fresh chopped rosemary
COOKING INSTRUCTIONS
Tomato Chutney
Warm olive oil in a medium skillet on high heat, sauté the
onions and garlic until translucent, yet not brown. Add
tomatoes and roasted red peppers, cook tomatoes until
they are soft and saucy. Next add the ketchup and
crushed red pepper(if desired) and simmer for 10
minutes, followed by adding salt and pepper.
Set aside 3/4 cup of chutney for the meatloaf.
Turkey Meatloaf
Preheat the oven to 350 degrees. Warm olive oil in a
medium skillet and sauté the onions and garlic until the
onions are translucent. Add 2 lbs of ground turkey to a
medium mixing bowl with the rest of the ingredients
above and use your hands to blend the ingredients
thoroughly.
When this is completed place the meatloaf into a baking
pan and loosely form a football shape. Use _ of the
remaining tomato chutney and spread it over the
meatloaf. Cook the meatloaf for 45-60 minutes or until
the center of the meatloaf reaches a temperature of 165
degrees.
Serve your meatloaf with the remaining chutney and
enjoy!
Jason Shanahan
Personal Chef
973 908 2431
A MEAL YOU WILL ENJOY!
Tuscan Chicken with Eggplant and
White Beans
1 Tablespoon of olive oil
1 whole shallot chopped
2 cloves of garlic chopped
1 large eggplant skin removed and diced
into bite sized pieces
1 lb. (or about 3 breasts) boneless chick-
en breast cut up into bite size pieces
2 links chicken sausage (spicy works
well but is optional) sliced into bite size
pieces
1 teaspoon dried oregano
1/2teaspoon pepper
1/2teaspoon salt
1 15 oz. can diced tomatoes
2 1/2 C chicken broth
1 Tablespoon capers or 4 chopped green
olives
1 15 oz. can cannelinni or great northern
beans well rinsed
Heat oil in a large saucepan over medi-
um heat. Add shallot and garlic and
cook for 2-3 minutes stirring occasion-
ally. Add eggplant to mixture and con-
tinue cooking for another 5-10 minutes.
The eggplant will soften and almost
start charring. Stir occasionally in this
time as to not let the eggplant stick and
burn. Remove from heat and place egg-
plant mixture off to the side in a dish.
Return the large saucepan to the heat.
Add chicken and sausage pieces sea-
soned with oregano, salt and pepper to
the saucepan. Brown over medium heat
about 3 minutes. Add tomatoes, capers
and chicken broth. Cover and simmer
about 10 minutes. Stir in beans and egg-
plant mixture; simmer uncovered about
10 more minutes. Chicken should be
cooked through and
the sauce will thicken.
Serves 5
1 serving: Calories 388,
Fat 13.5g saturated fat
3.5g, polyunsaturated fat
1.9g, monounsaturated
fat 6.4g) Carbohydrates
33.3g, Fiber 7.2g,
Protein 34.2g
Ellen Postolowski is a personal chef and
author with an open mind towards
health, fitness, and food. Her back to
basics approach to nutrition is accom-
plished with a non preaching attitude on
a day to daybasis with her clients and
in her cookbook, It's Just Personal.It's
Just Personal Cookbook. The book can
be purchased on any major online book-
store as well as several local establish-
ments in Bergen/Passaic County. Please
visit her website www.chefellen.com
for more details on purchases, book
signings & cooking demonstrations.
Ellen currently resides in Mahwah, NJ.