tag:www.naturalawakeningsnj.com,2005:/categories/conscious-eating?page=3Conscious Eating Conscious Eating | Natural Awakenings North Central New Jersey Page 3Healthy Living Healthy Planet2023-11-01T08:54:19-07:00urn:uuid:c9f5f8b8-01bc-4e98-9c33-624b9203f3ff2023-09-18T19:35:37-07:002023-11-01T08:54:19-07:00The Modern Macrobiotic Diet: More Than Tofu and Seaweed2023-09-29 06:30:00 -0700Veronica Hinke<p>So much has evolved in the 100 years since Japanese educator <a href="https://ohsawamacrobiotics.com/" target="_blank">George Ohsawa</a> created the macrobiotic diet. For one thing, the recipes have become more flexible, empowering people to save time and use ingredients that they love. “The modern macrobiotic diet is about much more than tofu, seaweed and miso,” says chef and author <a href="https://www.christinacooks.com/" target="_blank">Christina Pirello</a>, the Emmy Award-winning host of <i>Christina Cooks,</i> on <i>PBS</i>. “It’s about seasonal, whole, unprocessed food cooked in accordance with each person’s condition and lifestyle.”<br></p><p><br></p><p>“In the beginning, there was rigidity that didn’t give you the freedom to say, ‘I don’t want to eat adzuki beans again,’” Pirello says. “Variety is key. You can’t just eat kale and drink smoothies and hope for the best. You have to get balanced nutrition with enough protein, fats and carbohydrates.”</p><p><br></p><p>According to Pirello, “What we eat determines how we move through the world. Are we comfortable or uncomfortable? In Chinese medicine, we are either in a state of ease or <i>dis</i>-ease, which became the word disease, but in Chinese medicine, it really means uncomfortable. What do you do to get back into that state of ease, or balance? That’s really what macrobiotics is about; how do you rebalance the body—the organs—to be comfortable?”</p><p><br></p><p>Eating in accordance with the natural order—with the seasons—is an essential concept of the macrobiotic diet and includes fall, winter, spring, summer and a fifth season, “late harvest.” The idea is to follow our intuition, Pirello advises: “If you walk into the supermarket in November, you’re not immediately attracted to cherry tomatoes and strawberries, but the winter squashes, pumpkins and parsnips call your name. Macrobiotics allows us to understand that—even here in the United States where foods are so widely available that you can have strawberries at Christmas.”</p><p><br></p><p>Her recipe for Winter Squash Risotto, which is featured in her new cookbook, <i>VegEdibles</i>, is just one example of the delicious macrobiotic dishes she has developed. “This risotto is perfect for cooler weather, when we need to keep energy in our middle organs so we are warm and cozy, centered and balanced,” Pirello says. “Come winter and fall, we want foods that are going to help the body hold onto heat. Squash, pumpkin, turnips and rutabaga are going to help relax the body and the middle organs and help us keep grounded, centered and warm. The risotto is cooked really long, so there’s a lot of warming energy that will help you in cold weather.” </p><p><br></p><p>“There has to be a period when the body transitions from the heat of summer into the cool of the fall,” says Chicago area-based macrobiotic counselor <a href="https://5seasonsliving.com/karla" target="_blank">Karla Walter</a>. “That’s when we have those beautiful orange foods starting to come out, and the squashes start arriving. We have this really lovely, sweet time of the year that actually nourishes the body and helps the immune system ramp up and get ready for colder weather.”</p><p><br></p><p>Walter recommends the macrobiotic diet for finding calmness and rhythm. “When we eat healthy foods that sustain us, our goals come to the surface where we can see them a lot clearer. People don’t know their potential until they start to feel good about themselves,” she says.<br></p><p><br></p><p><a href="https://www.cheflisaveg.com/" target="_blank">Lisa Books-Williams</a>, a plant-based chef, educator and therapist in the San Francisco area, encourages people to find their own plant-based path. “I found my answer at the end of a fork, instead of in a bottle of pills,” she says. “The most loving thing I ever did for myself started with changing my food choices. Sure, it would be more delicious to be eating a pizza, but eating a salad with beans and rice is how I love myself.” </p><p><br></p><p>Books-Williams believes that taking the extra time that is required to follow a plant-based lifestyle is worthwhile. “We can eat well inexpensively if we are willing to take an extra couple of hours each week to chop vegetables. We are worth the time it takes to batch-cook and freeze beans in single servings so we have them when we need them. Each of us has to be committed to our own well-being. No one is going to do it for us.” </p><p><br></p><p>While much has changed since Ohsawa introduced the macrobiotic diet, Pirello still adheres to its three core ingredients. “I still eat rice, seaweed and miso soup,” she says. “Not as much as I used to, but I still do, because miso is the greatest probiotic on the planet, followed by kimchi. Those are the greatest macrobiotics we could ever eat in our lives, and both are delicious.”</p><p><br></p><p><i>Veronica Hinke is a food historian and the author of </i>The Last Night on the Titanic: Unsinkable Drinking, Dining and Style <i>and</i> Titanic: The Official Cookbook<i>. Learn more at </i><a href="http://www.FoodStringer.com" target="_blank">FoodStringer.com</a><i>.</i></p><p><i><br></i></p><h3><b>Conscious Eating Recipes:</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2023/09/29/465584/winter-squash-risotto" target="_blank"><img alt="pPhoto by Paul Parisibrp" src="//cdn2.locable.com/uploads/resource/file/1059194/fit/80x80/Winter-Squash-RISOTTO.png?timestamp=1695090272" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/09/29/465584/winter-squash-risotto" target="_blank">Winter Squash Risotto</a></h4>
<p>Put those garden leftovers to good use with this winter squash risotto and delicious broth. <span class="pull-right"><a href="/2023/09/29/465584/winter-squash-risotto">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/09/29/465582/beetroot-and-orange-miso-soup" target="_blank"><img alt="pJukov studioAdobeStockcombrp" src="//cdn3.locable.com/uploads/resource/file/1059193/fit/80x80/Beet-Root-Organic-Miso-Soup.png?timestamp=1695090298" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/09/29/465582/beetroot-and-orange-miso-soup" target="_blank">Beetroot and Orange Miso Soup</a></h4>
<p>Warm up with this beautiful and nutrient dense miso soup. <span class="pull-right"><a href="/2023/09/29/465582/beetroot-and-orange-miso-soup">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/09/29/465581/lasagna-with-tofu-ricotta-and-veggie-bolognese" target="_blank"><img alt="pPhoto by Lisa Books-Williamsbrp" src="//cdn1.locable.com/uploads/resource/file/1059192/fit/80x80/LASAGNA-TOFU-RICOTTA-VEGGIE-BOLOGNESE.png?timestamp=1695090311" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/09/29/465581/lasagna-with-tofu-ricotta-and-veggie-bolognese" target="_blank">Lasagna With Tofu Ricotta and Veggie Bolognese</a></h4>
<p>A delicious vegetarian lasagna with veggie Bolognese and dairy free ricotta. <span class="pull-right"><a href="/2023/09/29/465581/lasagna-with-tofu-ricotta-and-veggie-bolognese">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/09/29/465580/delicious-easy-three-bean-chilli" target="_blank"><img alt="pPhoto by Lisa Books-Williamsbrp" src="//cdn3.locable.com/uploads/resource/file/1059189/fit/80x80/Easy-3-Bean-Chilli.png?timestamp=1695090338" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/09/29/465580/delicious-easy-three-bean-chilli" target="_blank">Delicious, Easy Three-Bean Chilli</a></h4>
<p>A hardy and healthy recipe with a vegan sour cream. <span class="pull-right"><a href="/2023/09/29/465580/delicious-easy-three-bean-chilli">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:e6076b21-4b00-41b4-adcc-1d5cbc5fc6912023-08-16T14:19:58-07:002023-09-12T10:06:58-07:00Ann Wigmore’s Energy Soup2023-08-31 06:30:00 -0700Kristy Mayer<p>This soup has several properties that facilitate mindful eating. It is served at room temperature, loaded with diverse ingredients and pulsed, rather than liquified, allowing for purposeful chewing, attentive tasting and proper digestion. The liquid base includes cabbage <i>rejuvelac</i>, a fermented, bubbly probiotic resembling unsalted sauerkraut juice that restores electrolytes, B vitamins and gut balance.<br></p><p><b></b></p><p><br></p><p>Yield: 2 to 4 servings</p><p><i></i><br></p><p><i>½ cup cabbage rejuvelac (recipe below)</i></p><p><i>1 cup non-starchy vegetables such as zucchini, yellow squash, radishes, beets, carrots, celery or cucumbers, chopped</i></p><p><i>1 cup non-bitter, leafy greens or herbs, chopped</i></p><p><i>1 Tbsp seaweed</i></p><p><i>1 Tbsp lentil or pea sprouts</i></p><p><i>6 cups sunflower microgreens</i></p><p><i>2 cups buckwheat microgreens</i></p><p><i>1 Tbsp grated ginger</i></p><p><i>1 cup papaya, chopped</i></p><p><i>1 fresh lime, cut into wedges</i></p><p><i></i><br></p><p>For the cabbage rejuvelac:</p><p><b></b><br></p><p><i>6 cups red or green cabbage, chopped</i></p><p><i>3½ cups filtered or spring water</i></p><p><b><i></i></b><br></p><p>To make the rejuvelac, use a blender to purée the water and cabbage. Pour the mixture into a glass jar, cover and store in a room that is 74°F or warmer for 3 days. Open and close the lid of the jar once each day to release air.</p><p><br></p><p>To make the soup, use a blender to combine the rejuvelac, vegetables, seaweed and sprouts, pulsing so as to not over-blend, and slowly add the micro greens. Pour into bowls and add ginger, papaya and lime juice. Serve at room temperature.</p><p><br></p><p>Can be stored in the refrigerator for 2 to 3 weeks.</p><p><br></p><p><i>Recipe and photo courtesy of the Ann Wigmore Natural Health Institute.</i></p><p><br></p><h3><i>Other Recipes:</i></h3><div class="media clearfix">
<span class="pull-left"><a href="/2023/08/31/446504/hearty-quinoa-salad" target="_blank"><img alt="pPhoto by Himalayan Institutebrp" src="//cdn1.locable.com/uploads/resource/file/1026782/fit/80x80/Hearty-Quinoa-Salad.png?timestamp=1692223341" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446504/hearty-quinoa-salad" target="_blank">Hearty Quinoa Salad</a></h4>
<p>A hearty and mindful dish packed with fresh chopped vegetables. <span class="pull-right"><a href="/2023/08/31/446504/hearty-quinoa-salad">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad" target="_blank"><img alt="pPhoto by Carolyn Marinbrp" src="//cdn2.locable.com/uploads/resource/file/1026781/fit/80x80/Greek-Orzo-Chickpea-Salad.png?timestamp=1692223356" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad" target="_blank">Greek Orzo and Chickpea Salad</a></h4>
<p>This recipe by Vincci Tsui, a dietician and intuitive eating counselor, in Calgary, Canada, can inspire mindfulness because it requires chopping, dicing and cubing ingredients, which can ... <span class="pull-right"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:850c1765-d3e0-450f-b5c0-2cdd46034b7c2023-08-16T14:25:16-07:002023-09-01T10:07:12-07:00Greek Orzo and Chickpea Salad2023-08-31 06:30:00 -0700Kristy Mayer<p>This recipe by Vincci Tsui, a dietician and intuitive eating counselor, in Calgary, Canada, can inspire mindfulness because it requires chopping, dicing and cubing ingredients, which can be methodical and meditative activities. In terms of eating the salad, the numerous flavors and textures provide ample opportunity to engage the senses and be present with the food.<br></p><p><br></p><p>Yield: 4 to 6 servings (6 cups)</p><p><br></p><p><i>8 oz orzo</i></p><p><i>1 19-oz can chickpeas, drained and rinsed (about 2 cups cooked)</i></p><p><i>1 pint grape tomatoes, halved</i></p><p><i>1 large English cucumber, chopped</i></p><p><i>1 red bell pepper, chopped</i></p><p><i>1 bunch green onions, chopped</i></p><p><i>1 cup chopped basil</i></p><p><i>7 oz feta, cut into ½-inch cubes</i></p><p><br></p><p>For the dressing:</p><p><br></p><p><i>¼ cup red wine vinegar</i></p><p><i>2 Tbsp lemon juice</i></p><p><i>1 tsp honey</i></p><p><i>1 tsp dried oregano</i></p><p><i>½ cup olive oil</i></p><p><i>Salt and pepper to taste</i></p><p><br></p><p>Cook the orzo according to the package directions. Drain and rinse with cold water. Set aside.</p><p><br></p><p>Meanwhile, make the dressing by whisking together the red wine vinegar, lemon juice, honey and oregano until honey is dissolved. Slowly whisk in olive oil. Season with salt and pepper to taste. Set aside.</p><p><br></p><p>In a large bowl, mix together cooked orzo and remaining salad ingredients. Add in dressing and toss to coat.</p><p><br></p><p><i>Recipe and photo courtesy of Dietician and Certified Intuitive Eating Counselor Vincci Tsui.</i></p><p><i><br></i></p><h2><i>Other Recipes:</i></h2><div><div class="media clearfix">
<span class="pull-left"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup" target="_blank"><img alt="pPhoto by Vincci Tsuibrp" src="//cdn0.locable.com/uploads/resource/file/1026780/fit/80x80/Energy-Soup.png?timestamp=1692223271" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup" target="_blank">Ann Wigmore’s Energy Soup</a></h4><br>
<p>This soup has several properties that facilitate mindful eating and is served at room temperature. <span class="pull-right"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/08/31/446504/hearty-quinoa-salad" target="_blank"><img alt="pPhoto by Himalayan Institutebrp" src="//cdn2.locable.com/uploads/resource/file/1026782/fit/80x80/Hearty-Quinoa-Salad.png?timestamp=1692223287" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446504/hearty-quinoa-salad" target="_blank">Hearty Quinoa Salad</a></h4>
<p>A hearty and mindful dish packed with fresh chopped vegetables. <span class="pull-right"><a href="/2023/08/31/446504/hearty-quinoa-salad">Read More »</a></span> </p>
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<p> </p></div><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:3f11202e-ec9a-40df-8c90-af52428ee4ca2023-08-16T14:38:58-07:002023-10-02T07:29:45-07:00Hearty Quinoa Salad2023-08-31 06:30:00 -0700Kristy Mayer<p>Yield: 4 to 6 servings (6 cups)<br></p><p><br></p><p><i>⅓ cup extra virgin olive oil</i></p><p><i>7 Tbsp scallions, sliced thin</i></p><p><i>1 cup quinoa</i></p><p><i>1 cup corn kernels, fresh or frozen</i></p><p><i>1¾ cups kale, stems removed, finely chopped</i></p><p><i>1¾ cups cheese of choice, crumbled or diced small (use tofu or tempeh for vegan option)</i></p><p><i>⅓ cup pesto (dairy or vegan)</i></p><p><i>⅓ cup sunflower seeds</i></p><p><i>⅓ cup dried tomatoes, chopped</i></p><p><br></p><p>Wash and drain the quinoa three times. Cook according to package instructions. </p><p><br></p><p>Let cool. If using frozen corn, cook in water for 3 minutes.</p><p><br></p><p>Blanch the kale (spinach or other leafy greens work also). Press out extra water.</p><p><br></p><p>Sauté the scallions for 2 to 3 minutes. If using tofu or tempeh, lightly brown it in the skillet.</p><p><br></p><p>Combine all of the ingredients, and mix well. Use within 3 days.</p><p><br></p><p><i>Photo courtesy of The Himalayan Institute; recipe by Head Chef Marc Demers.</i></p><p><i><br></i></p><h3><i>Other Recipes:</i></h3><div><div class="media clearfix">
<span class="pull-left"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad" target="_blank"><img alt="pPhoto by Carolyn Marinbrp" src="//cdn0.locable.com/uploads/resource/file/1026781/fit/80x80/Greek-Orzo-Chickpea-Salad.png?timestamp=1692223209" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad" target="_blank">Greek Orzo and Chickpea Salad</a></h4>
<p>This recipe by Vincci Tsui, a dietician and intuitive eating counselor, in Calgary, Canada, can inspire mindfulness because it requires chopping, dicing and cubing ingredients, which can ... <span class="pull-right"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup" target="_blank"><img alt="pPhoto by Vincci Tsuibrp" src="//cdn3.locable.com/uploads/resource/file/1026780/fit/80x80/Energy-Soup.png?timestamp=1692223220" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup" target="_blank">Ann Wigmore’s Energy Soup</a></h4>
<p>This soup has several properties that facilitate mindful eating and is served at room temperature. <span class="pull-right"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup">Read More »</a></span> </p>
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<p> </p></div><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:37b64651-8444-4fa9-b69f-ddc7068851a42023-08-16T14:59:36-07:002023-10-02T17:53:08-07:00Savoring the Present Moment: How to Add Mindfulness to Mealtime2023-08-31 06:30:00 -0700Veronica Hinke<p>There is a sharp difference between grabbing a fast-food burger at the drive-through and paying full attention to a home-prepared meal. For many of us, busy schedules and harried lifestyles get in the way of a more introspective dining experience. Mindful eating—the practice of slowing down, appreciating the present moment and becoming consciously aware of the ingredients, flavors, aromas and textures that we consume—can be a worthwhile meditative endeavor. <br></p><p><b></b></p><p><br></p><p>“If we’re mindful of what we eat, when we eat and how we eat, we are supporting the vibrancy of what our bodies are so capable of,” says Dr. Carrie Demers, medical director at the Himalayan Institute, in Honesdale, Pennsylvania. “Studies show that when people stop to sit down and chew their food carefully, they not only eat less, but they actually get more enjoyment out of their meal. Food tastes better when we are actually present with it.”</p><p><br></p><p>“When we slow down, we become more aware,” says Shawngela Pierce of Seek Within You, who leads spiritual retreats in Sedona, Arizona. “Sometimes people eat out of habit, but when we become more mindful, we start to notice patterns that, once understood, can help us harness a whole new way of eating and living.”</p><p><br></p><p>Mindfulness can begin before we even sit at the dining room table, “when we aren’t distracted by watching television or something else, and we take the time to think deeply about what we are preparing,” Pierce says, adding that calm focus can even help us when shopping for ingredients at the farmers market or grocery store.</p><p><br></p><h3><b>Recipes That Enrich Mindful Eating</b></h3><p><br></p><p>The Ann Wigmore Natural Health Institute, in Aguada, Puerto Rico, offers a mindful eating class that invites diners to practice with a bowl of Ann Wigmore’s Energy Soup—a recipe by the institute's founder containing an array of vegetables, legumes and grains. “It’s fulfilling, nutritious and cleansing, all in one,” says Executive Director Carolyn Marin. “Key in what makes this a mindful eating meal is that while it is pulsed in a blender, it is not a liquid, and it requires chewing. Also, it is served at room temperature, which helps with mindful eating and proper digestion.”</p><p><br></p><p>While soft music plays in the background, students of the mindful eating class are instructed to slowly pick up their spoons, place a serving of soup in their mouths, set their spoons down and unhurriedly chew 30 times. “They look out at the ocean, breathing carefully, eating consciously and slowly, taking their time and getting their body out of fight-or-flight mode and into healing mode. It can be very emotional,” Marin explains. “Mindful eating also aids in digestion because the person is chewing the food fully and allowing it to spend more time in the mouth, where digestion begins. Many of our guests have experienced noticeable improvement with acid reflux, stomach aches and nausea.”</p><p><br></p><h3><b>Four Aspects of Mindful Eating</b></h3><p><b></b><br></p><p>Marc Demers, head chef at The Himalayan Institute, says there are four aspects of mindful eating—right food, right time, right quantity and right attitude or environment—each of which can be individualized and honed to deepen awareness and improve health. Here are his recommendations.</p><p><br></p><p><b>Right Food</b>: Eat fresh, whole foods that are easy to digest and give energy. We need mindfulness to notice which foods support us and which cause indigestion, mucus or fatigue.</p><p><br></p><p><b>Right Time</b>: Our bodies naturally digest better in the daytime and when we feel hunger. Stop eating at least three hours prior to bedtime. We need mindfulness to notice the difference in digestion between eating ice cream at 3 p.m. and at 11 p.m.</p><p><br></p><p><b>Right Quantity:</b> Eat just the right amount of food—enough to feel satisfied and fuel the day’s activities, but not so much that we feel lethargic or sleepy. Mindfulness helps us notice our hunger and fullness, as well as how we feel after we eat.</p><p><br></p><p><b>Right Attitude or Environment</b>: Sit down in a peaceful place, ideally with people we like, rather than eating while driving, working or walking. Don't eat when stressed or angry. If we are upset, it is better to take a moment to mindfully breathe and calm the nervous system before eating. The goal is to welcome the food with gratitude and openness. </p><p><br></p><h3><b>Take It Slow and Steady</b></h3><p><br></p><p>For those struggling to commit to mindful eating, Pierce says, “Start practicing mindful eating with the food that you enjoy the most. Don’t try to do it all at once. Just try one meal each week as a start. Make it a priority. Set a reminder if it helps. Have fun with it. Make it a playful practice. Say, ‘Today is going to be my mindful eating day.’ That opens the gateway to something that will become an integral part of your spiritual life.”</p><p><br></p><p><i>Veronica Hinke is a food historian and author of </i>The Last Night on the Titanic: Unsinkable Drinking, Dining and Style <i>and</i> Titanic: The Official Cookbook<i>. Learn more at </i><a href="http://www.FoodStringer.com" target="_blank">FoodStringer.com</a><i>.</i></p><p><i><br></i></p><h2>Recipes That Promote Mindfulness:</h2><div class="media clearfix">
<span class="pull-left"><a href="/2023/08/31/446504/hearty-quinoa-salad" target="_blank"><img alt="pPhoto by Himalayan Institutebrp" src="//cdn0.locable.com/uploads/resource/file/1026782/fit/80x80/Hearty-Quinoa-Salad.png?timestamp=1692223113" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/08/31/446504/hearty-quinoa-salad" target="_blank">Hearty Quinoa Salad</a></h4>
<p>A hearty and mindful dish packed with fresh chopped vegetables. <span class="pull-right"><a href="/2023/08/31/446504/hearty-quinoa-salad">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad" target="_blank"><img alt="pPhoto by Carolyn Marinbrp" src="//cdn0.locable.com/uploads/resource/file/1026781/fit/80x80/Greek-Orzo-Chickpea-Salad.png?timestamp=1692223128" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad" target="_blank">Greek Orzo and Chickpea Salad</a></h4>
<p>This recipe by Vincci Tsui, a dietician and intuitive eating counselor, in Calgary, Canada, can inspire mindfulness because it requires chopping, dicing and cubing ingredients, which can ... <span class="pull-right"><a href="/2023/08/31/446503/greek-orzo-and-chickpea-salad">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup" target="_blank"><img alt="pPhoto by Vincci Tsuibrp" src="//cdn1.locable.com/uploads/resource/file/1026780/fit/80x80/Energy-Soup.png?timestamp=1692223144" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup" target="_blank">Ann Wigmore’s Energy Soup</a></h4>
<p>This soup has several properties that facilitate mindful eating and is served at room temperature. <span class="pull-right"><a href="/2023/08/31/446502/ann-wigmore-s-energy-soup">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:4f9e2a3d-e3cc-4661-90bc-5941a1e94d762023-07-17T16:33:32-07:002023-09-01T05:48:27-07:00Childhood Food Allergies, Intolerances and Sensitivities: Back-to-School Tips for All Ages2023-07-31 06:30:00 -0700Veronica Hinke<p>It’s back-to-school season, and for students with food issues, meal planning is as important as lining up classroom supplies and extra-curricular schedules. Paramount in their minds is to avoid ingredients that might cause unappealing reactions or compromise health, while not stressing about the risks or feeling cheated that they cannot eat the same things as their friends. <br></p><p><br></p><p><b>Diagnosis</b></p><p><br></p><p>Often, food allergies, sensitivities and intolerances are incorrectly used interchangeably when, in fact, the symptoms, treatments and safety recommendations differ. Consult a physician for a proper diagnosis and a nutritionist for dietary guidance.</p><p><br></p><p><b>F</b><span><b>ood allergies</b> cause an almost immediate, potentially deadly immune response (anaphylaxis) requiring an epinephrine shot. Symptoms include a drop in blood pressure, narrowing of the airways, rashes, nausea and vomiting. The U.S. Centers for Disease Control and Prevention (CDC) estimates that 20 percent of students with food allergies will have a reaction at school. Eight ingredients account for 90 percent of food allergies: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soybeans.</span></p><p><br></p><p><b>Food intolerances</b> result from an inability to digest certain items due to an enzyme deficiency or irritable bowel syndrome. The most common forms of intolerance are caused by lactose, histamine and gluten. </p><p><br></p><p><b>Food sensitivities </b>provoke delayed symptoms (sometimes days after eating a problematic ingredient), including diarrhea, rashes, joint pain, digestive problems, fatigue and brain fog. Among children, common triggers are lactose, gluten, grains, legumes, soy, corn and yeast.</p><p><br></p><p><b>Emotional Concerns</b></p><p><br></p><p>According to <a href="https://radenwellness.com/the-team/karen-raden/" target="_blank">Karen Raden</a>, an Illinois-based registered dietician and certified clinical nutritionist, the goal is what she calls “food freedom”: the empowerment of students to make informed choices that feel best for them and their bodies. “Even if a child’s options are limited, it’s important to allow them to make substitutions. The least restricted, the better. It’s not just about the science; there’s a lot of emotion that goes into it, too,” she says.</p><p><br></p><p><a href="https://www.dawnhuebnerphd.com/" target="_blank">Dr. Dawn Huebner</a>, a psychologist, author and parent coach in Sacramento, California, says, “There is danger associated with allergies, and anxiety results when you overestimate the danger. In children, this can morph into anxiety about eating with other people or touching things in the classroom. Many parents are intent on making uncomfortable feelings go away, so they end up minimizing feelings, telling their children to simply not worry.”</p><p><br></p><p>A better approach, Huebner says, is to acknowledge the child’s reality and empathize with them. “Say to your child in a really direct way, ‘Yes, that’s hard to see your friends eating ice cream or cupcakes that you don’t get to have.’ Even though there are food substitutions, it doesn’t make up for the fact that a student doesn’t get to be a regular kid, eating what everyone else gets to eat.” </p><p><br></p><p><b>Ready-to-Eat Options</b></p><p><b></b><br></p><p>Huebner suggests that parents help their children develop skills to overcome temptation, rather than berating or punishing them for occasionally sneaking forbidden foods. At all times, delicious alternatives should be readily available.</p><p><br></p><p><a href="https://www.facebook.com/theresadiulusnutrition/" target="_blank">Theresa Diulus</a>, a Texas-based nutrition coach, believes in empowering kids by keeping ready-made foods in clearly marked bins that kids can easily access. She stocks the pantry with gluten-free oatmeal and coconut or cassava flour cake mixes, and stores frozen, gluten-free waffle or pancake batter in batches to save time when a safe and delicious treat is needed.</p><p><br></p><p><b>Food Substitutions</b></p><p><br></p><p>Replacing essential nutrients that might be missing once certain foods are eliminated is another key objective. “If dairy is the problem, for example, we worry about bone health and need to make sure the child is getting calcium from nondairy sources,” Raden explains. “I like to find out what their favorite foods are and modify them. Food issues are more prevalent these days. We’re really lucky now that there are very good substitutes for eggs, dairy and gluten.”</p><p><br></p><p>Raden recently adapted a shepherd’s pie recipe by using gluten-free flour and almond milk. For people that cannot tolerate regular eggs, she recommends using a “flax egg” in baked goods, which combines one tablespoon of flaxseed meal with three tablespoons of water.</p><p><br></p><p><b>Family Meals Made Easy</b></p><p><br></p><p>When they were little, Caroline Somers’ two daughters developed extensive food intolerances and food allergies with inflammation, gastrointestinal bloating and digestive distress. Tasked with reimagining her family’s diet, the president of Suzanne Somers Companies created new versions of her favorite recipes, which will be featured in her upcoming cookbook <i>Served: From My Family Table to Yours.</i></p><p><i></i><br></p><p>“Many people deal with family members who have food preferences or intolerances to foods, and it can turn the person preparing foods into a short-order cook—no gluten for this one; vegan for that one; this one will eat fish but no dairy. It can make your head spin,” says Somers. Her Vietnamese Spring Rolls recipe addresses this predicament by serving the ingredients family-style and inviting each person at the table to assemble their own spring roll according to their food preferences and restrictions. </p><p><br></p><p><i>Veronica Hinke is a food historian and author of </i>The Last Night on the Titanic: Unsinkable Drinking, Dining and Style<i>. Learn more at </i><a href="http://www.FoodStringer.com" target="_blank">FoodStringer.com</a><i>.</i></p><p><i><br></i></p><h2>Try these healthy recipes for different food restrictions: </h2><div class="media clearfix">
<span class="pull-left"><a href="/2023/07/31/441610/vietnamese-spring-rolls" target="_blank"><img alt="pphoto by Caroline Somersbrp" src="//cdn1.locable.com/uploads/resource/file/1015223/fit/80x80/viatnimese-spring-roles.png?timestamp=1689638230" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441610/vietnamese-spring-rolls" target="_blank">Vietnamese Spring Rolls</a></h4>
<p>To accommodate a family with differing dietary needs due to food allergies, sensitivities or intolerances, this dish is served family-style, allowing diners to assemble their own spring r... <span class="pull-right"><a href="/2023/07/31/441610/vietnamese-spring-rolls">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/07/31/441611/turkey-burger-bento-box" target="_blank"><img alt="pphoto by Theresa Diulus MPHbrp" src="//cdn0.locable.com/uploads/resource/file/1015225/fit/80x80/Turkey-Burger.png?timestamp=1689638255" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441611/turkey-burger-bento-box" target="_blank">Turkey Burger Bento Box</a></h4>
<p>A fun lunch meal packed with protein, fruits and veggies. <span class="pull-right"><a href="/2023/07/31/441611/turkey-burger-bento-box">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/07/31/441612/asian-glazed-chicken-with-broccoli" target="_blank"><img alt="pphoto by Gale Gandbrp" src="//cdn2.locable.com/uploads/resource/file/1015226/fit/80x80/Chicken_Broccoli.png?timestamp=1689638271" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441612/asian-glazed-chicken-with-broccoli" target="_blank">Asian Glazed Chicken With Broccoli</a></h4>
<p>This recipe uses gluten-free tamari instead of soy sauce for the glaze and rice flour instead of gluten-containing white flour to lightly coat the chicken, helping to keep the meat juicy ... <span class="pull-right"><a href="/2023/07/31/441612/asian-glazed-chicken-with-broccoli">Read More »</a></span> </p>
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<p> </p><br><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:104190e0-f475-4cb7-8724-6bf14f0aab552023-07-17T16:38:36-07:002023-08-31T07:49:37-07:00Vietnamese Spring Rolls2023-07-31 06:30:00 -0700Caroline Somers<p>To accommodate a family with differing dietary needs due to food allergies, sensitivities or intolerances, this dish is served family-style, allowing diners to assemble their own spring rolls, choosing from the ingredients that fit their food restrictions. <br></p><p><b></b></p><p><br></p><p>Yield: 24 spring rolls (6 entree servings, 10 appetizer servings) </p><p><br></p><p><i>1 8-oz package of 8¾-inch rice spring roll wrappers (24 wrappers)</i></p><p><i>1 bunch Thai basil (or Italian basil), leaves only</i></p><p><i>1 bunch fresh mint, leaves only</i></p><p><i>1 bunch fresh cilantro, leaves only</i></p><p><i>3 cups coconut jade pearl rice (recipe below)</i></p><p><i>2 mangoes or papayas, pitted, peeled and sliced into long, thin strips</i></p><p><i>4 Persian cucumbers, julienned into long, thin strips</i></p><p><i>6 carrots, julienned into long, thin strips</i></p><p><i>¼ cup crispy ginger (recipe below)</i></p><p><i>1 head romaine lettuce, thinly sliced</i></p><p><i>1 head red leaf lettuce, thinly sliced</i></p><p><i>2 cups sesame ginger vinaigrette (recipe below)</i></p><p><i>1 cup peanut sauce (recipe below)</i></p><p><i>Sriracha to taste</i></p><p><i></i><br></p><p><b>Coconut Jade Pearl Rice </b></p><p><b></b><br></p><p><i>1 15-oz bag (2¼ cups) Lotus Foods Jade Pearl Rice (or jasmine rice)</i></p><p><i>1 14-oz can unsweetened coconut milk</i></p><p><i>1¼ cups water</i></p><p><i>Pinch of sea salt</i></p><p><i></i><br></p><p>Do not rinse the rice. Combine rice, coconut milk, water and salt in a pot and bring to a boil. Cover, reduce the heat to a simmer and cook for 20 minutes. Remove from the heat and let stand for 10 minutes. Fluff with a fork and serve. Can also be prepared in a rice cooker with the same ratios.</p><p><br></p><p><b>Crispy Ginger</b></p><p><br></p><p><i>1 palm-sized piece of fresh ginger</i></p><p><i>½ cup toasted sesame oil</i></p><p><i></i><br></p><p>Peel the ginger and thinly dice it. Heat the oil in a sauté pan over medium-high heat. Add the diced ginger and fry until golden brown—approximately 6 to 8 minutes—stirring frequently to brown evenly. Transfer the crispy ginger to a small serving bowl with a tiny spoon. </p><p><br></p><p><b>Sesame Ginger Vinaigrette</b></p><p><br></p><p><i>1 cup toasted sesame oil</i></p><p><i>¾ cup rice wine vinegar</i></p><p><i>¼ cup tamari (or soy sauce)</i></p><p><i>2 Tbsp grated fresh ginger </i></p><p><i>1 Tbsp dried hot mustard </i></p><p><i></i><br></p><p>Combine all the ingredients in a jar with fitted lid. Cover and shake until well combined. Store in the refrigerator up to 2 months. </p><p><br></p><p><b>Peanut Sauce </b></p><p><b></b><br></p><p><i>½ cup creamy peanut butter</i></p><p><i>1 Tbsp grated fresh ginger </i></p><p><i>2 cloves garlic, pressed</i></p><p><i>2 Tbsp palm sugar</i></p><p><i>2 Tbsp sweet chili sauce </i></p><p><i>1 lime, juiced</i></p><p><i>1 Tbsp rice wine vinegar</i></p><p><i>1 Tbsp tamari (or soy sauce) </i></p><p><i>1 Tbsp toasted sesame oil</i></p><p><i>2 to 3 Tbsp warm water </i></p><p><i></i><br></p><p>Heat the peanut butter in a medium bowl in the microwave for 20 to 30 seconds. Add the ginger, garlic, sugar, chili sauce, lime juice, vinegar, tamari and sesame oil, and whisk to combine. Add the warm water to thin the sauce to desired consistency. Store in a covered jar in the refrigerator for up to 2 months. </p><p><br></p><p>To assemble a spring roll, dip one rice wrapper completely in a shallow bowl of warm water for about 5 seconds. Remove and spread flat on a plate or chopping board. Place basil leaves down the center. Continue to top the single strip with mint, cilantro, a thin layer of rice, mango, cucumber, carrot, a few pieces of crispy ginger and lettuce. Do not overstuff.</p><p><br></p><p>Fold up the bottom first, then fold over one side of the wrapper, tucking and rolling the filling into a compact cylinder, leaving the top end open. Serve the rolls with bowls of sesame ginger vinaigrette, peanut sauce and sriracha. Repeat to make desired number of rolls, using any combination of ingredients. </p><p>
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<p>Recipe and photo courtesy of Caroline Somers.
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</div><br><p></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:188b74b3-2511-4030-aba7-a4c55f73965a2023-07-17T16:47:08-07:002023-08-31T07:49:37-07:00Turkey Burger Bento Box2023-07-31 06:30:00 -0700Theresa Diulus<p>Yield: 4 servings <b> </b><br></p><p><b></b></p><p><b></b><br></p><p><b>Burgers</b></p><p><br></p><p><i>1 lb ground turkey</i></p><p><i>¼ tsp onion powder</i></p><p><i>¼ tsp garlic powder</i></p><p><i>¼ tsp paprika</i></p><p><i>1 tsp salt</i></p><p><i>1 Tbsp avocado oil</i></p><p><i></i><br></p><p><b>Sweet Potato “Buns”</b></p><p><br></p><p><i>1 large sweet potato, peeled and sliced into ⅓-inch slices</i></p><p><i>2 to 3 Tbsp avocado oil</i></p><p><i></i><br></p><p>In a medium bowl, combine ground turkey and spices until mixed well, but don’t over-mix.</p><p>Wet hands and divide mixture into 8 equal portions, then form into patties. Pat down really flat, as they will plump up when they cook. </p><p><br></p><p>Heat a cast iron skillet or heavy cooking pan over medium heat, then add avocado oil and swirl pan to cover the bottom. Add the meat patties and cook until the internal temperature reaches 165º F, approximately 4 to 5 minutes on each side.</p><p><br></p><p>For the sweet potato buns, heat a cast iron skillet or a heavy cooking pan over medium heat, then add avocado oil and swirl the pan to cover the bottom. Add the sweet potato slices and cook until golden and tender but not mushy, about 3 to 5 minutes on each side.</p><p><br>To assemble the bento box, place two burgers in the largest compartment and add fresh veggies and fruits to the smaller compartments.</p><p><br></p><p><i>Recipe and photo courtesy of Theresa Diulus.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/07/31/441610/vietnamese-spring-rolls" target="_blank"><img alt="pphoto by Caroline Somersbrp" src="//cdn1.locable.com/uploads/resource/file/1015223/fit/80x80/viatnimese-spring-roles.png?timestamp=1689638327" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441610/vietnamese-spring-rolls" target="_blank">Vietnamese Spring Rolls</a></h4>
<p>To accommodate a family with differing dietary needs due to food allergies, sensitivities or intolerances, this dish is served family-style, allowing diners to assemble their own spring r... <span class="pull-right"><a href="/2023/07/31/441610/vietnamese-spring-rolls">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/07/31/441612/asian-glazed-chicken-with-broccoli" target="_blank"><img alt="pphoto by Gale Gandbrp" src="//cdn2.locable.com/uploads/resource/file/1015226/fit/80x80/Chicken_Broccoli.png?timestamp=1689638339" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441612/asian-glazed-chicken-with-broccoli" target="_blank">Asian Glazed Chicken With Broccoli</a></h4>
<p>This recipe uses gluten-free tamari instead of soy sauce for the glaze and rice flour instead of gluten-containing white flour to lightly coat the chicken, helping to keep the meat juicy ... <span class="pull-right"><a href="/2023/07/31/441612/asian-glazed-chicken-with-broccoli">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/07/31/441609/childhood-food-allergies-intolerances-and-sensitivities-back-to-school-tips-for-all-ages" target="_blank"><img alt="pPixel-ShotAdobeStockcombrp" src="//cdn2.locable.com/uploads/resource/file/1015222/fit/80x80/Food-Allergies.png?timestamp=1689638383" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441609/childhood-food-allergies-intolerances-and-sensitivities-back-to-school-tips-for-all-ages" target="_blank">Childhood Food Allergies, Intolerances and Sensitivities: Back-to-School Tips for All Ages</a></h4>
<p>It’s back-to-school season, and for students with food issues, meal planning is as important as lining up classroom supplies and extra-curricular schedules. <span class="pull-right"><a href="/2023/07/31/441609/childhood-food-allergies-intolerances-and-sensitivities-back-to-school-tips-for-all-ages">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:fe058e31-9a3f-4962-acff-931e8456cd912023-07-17T16:51:24-07:002023-08-31T07:49:35-07:00Asian Glazed Chicken With Broccoli2023-07-31 06:30:00 -0700Gale Gand<p>This recipe uses gluten-free tamari instead of soy sauce for the glaze and rice flour instead of gluten-containing white flour to lightly coat the chicken, helping to keep the meat juicy and tender.<br></p><p><b></b></p><p><br></p><p>Yield: 4 servings</p><p><br></p><p><i>1 to 2 chicken breasts (depending on size), cut into 1-inch pieces</i></p><p><i>¼ cup rice flour</i></p><p><i>½ tsp salt</i></p><p><i>2 grinds of fresh pepper</i></p><p><i>3 Tbsp vegetable oil</i></p><p><i>1-inch section of ginger root, peeled and chopped</i></p><p><i>1 scallion, sliced</i></p><p><i>1 broccoli crown, chopped</i></p><p><i></i><br></p><p><b>Asian Glaze</b></p><p><b></b><br></p><p><i>1 Tbsp gluten-free tamari</i></p><p><i>1 tsp rice wine vinegar</i></p><p><i>½ tsp toasted sesame oil</i></p><p><i>2 tsp honey</i></p><p><i></i><br></p><p>In a bowl, combine the rice flour with salt and pepper. Toss the chicken in the mixture and set aside. In a large, nonstick pan, heat 1 tablespoon oil on medium high heat and add the ginger and white part of the scallions, quickly stir frying for 1 minute. Add the broccoli and continue cooking until slightly tender. Remove from the pan to a platter. </p><p><br></p><p>Add the remaining 2 tablespoons of oil to the pan. Cook the chicken, stirring occasionally until lightly browned on all sides. Meanwhile, stir together the glaze ingredients in a small bowl. Once the chicken is cooked, add the glaze to the pan and cook for 1 minute to thicken it. Add the broccoli and remaining green parts of the scallions and combine to heat through. Serve over rice or noodles.</p><p><br></p><p><i>Recipe and photo courtesy of Chicago-based pastry chef and cookbook author Gale Gand.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/07/31/441609/childhood-food-allergies-intolerances-and-sensitivities-back-to-school-tips-for-all-ages" target="_blank"><img alt="pPixel-ShotAdobeStockcombrp" src="//cdn0.locable.com/uploads/resource/file/1015222/fit/80x80/Food-Allergies.png?timestamp=1689637743" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441609/childhood-food-allergies-intolerances-and-sensitivities-back-to-school-tips-for-all-ages" target="_blank">Childhood Food Allergies, Intolerances and Sensitivities: Back-to-School Tips for All Ages</a></h4>
<p>It’s back-to-school season, and for students with food issues, meal planning is as important as lining up classroom supplies and extra-curricular schedules. <span class="pull-right"><a href="/2023/07/31/441609/childhood-food-allergies-intolerances-and-sensitivities-back-to-school-tips-for-all-ages">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/07/31/441611/turkey-burger-bento-box" target="_blank"><img alt="pphoto by Theresa Diulus MPHbrp" src="//cdn0.locable.com/uploads/resource/file/1015225/fit/80x80/Turkey-Burger.png?timestamp=1689637754" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441611/turkey-burger-bento-box" target="_blank">Turkey Burger Bento Box</a></h4>
<p>A fun lunch meal packed with protein, fruits and veggies. <span class="pull-right"><a href="/2023/07/31/441611/turkey-burger-bento-box">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/07/31/441610/vietnamese-spring-rolls" target="_blank"><img alt="pphoto by Caroline Somersbrp" src="//cdn1.locable.com/uploads/resource/file/1015223/fit/80x80/viatnimese-spring-roles.png?timestamp=1689637773" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/07/31/441610/vietnamese-spring-rolls" target="_blank">Vietnamese Spring Rolls</a></h4>
<p>To accommodate a family with differing dietary needs due to food allergies, sensitivities or intolerances, this dish is served family-style, allowing diners to assemble their own spring r... <span class="pull-right"><a href="/2023/07/31/441610/vietnamese-spring-rolls">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:907162a6-300c-4bd6-8571-3ade628455ab2023-06-16T15:29:43-07:002023-08-31T07:12:57-07:00Hues of Health: Benefits of a Colorful Diet2023-06-30 06:30:00 -0700Veronica Hinke<p>Eating plant-based foods from every hue in the rainbow provides an exceptional array of health benefits. Rich in essential vitamins, minerals and fiber, vibrantly colored fruits and vegetables also contain phytonutrients such as antioxidants, flavonoids, carotenoids and polyphenols that contribute to the color, flavor and aroma of such foods. There are thousands of phytonutrients, and according to a 2022 review of clinical studies published in <a href="https://www.mdpi.com/journal/nutrients" target="_blank">Nutrients</a>, these natural chemical compounds “play an important role in the prevention of serious chronic diseases such as diabetes, obesity and hypertension, along with different types of cancer or degenerative diseases.”<br></p><p><br></p><p>From a culinary perspective, colorful, plant-based foods add pops of color and flavor to a dish, and simple techniques can transform uber-nutritious fruits and veggies into crave-worthy delights. From tasty spreads and luscious dressings to pungent pickling recipes and rich soups, eating the rainbow can be a scrumptious and sustainable everyday lifestyle.</p><p><br></p><p>Keeping a medley of wholesome choices in the house is a good tactic to help a family adopt a rainbow-based diet. According to <a href="https://health-fully-yours.com/index.html" target="_blank">Registered Dietitian Olga Kras</a>, “Not any single fruit or vegetable provides all of the nutrients we need. Making a variety of colors of fruits and vegetables visible increases the likelihood that they will be part of a daily routine.”</p><p><br></p><p>When her children were younger, instead of giving them sugary treats, she would cut fruits and vegetables into shapes with cookie cutters. “They loved opening their lunch boxes to find the fun shapes,” she recalls, noting the allure of visually pleasing treats. As the first-century Roman Apicius said, “We eat first with our eyes.”</p><p><br></p><p>According to Sarah Stegner, co-owner and chef of<a href="https://prairiegrass.cafe/" target="_blank"> Prairie Grass Cafe</a>, in Northbrook, Illinois “Food is medicine. It is what lifts us up. When we allow ourselves to get run-down or we are tired, that is when we are the most vulnerable, and we reach for that highly processed, packaged thing. That’s when we compromise, and compromise leads to long-term illness.”</p><p><br></p><p>Stegner compares food shopping to a trip to an art store for the artist that is about to paint a rainbow. “Center yourself,” she counsels. “Don’t put anything into the cart that shouldn’t be eaten. The key word is choice. If people don’t understand and realize what the choices they have are—for example, what herbs are and how to use them—then that is not a choice for them when they go home to cook a meal.”</p><p><br></p><p>“It’s just fun to have foods that are colorful,” says Erin Hoogendyk, a cooking instructor at <a href="https://www.grebesonline.com/index.html" target="_blank">Grebe’s Chef Center</a>, in Wausau, Wisconsin, whose favorite flavor accents are onions, lemons and limes, as well as a panoply of herbs, including basil, rosemary, chives, parsley and mint. To add color and nutrition to everyday salads, she tosses in blueberries or dresses them with homemade vinaigrettes made with strawberries and balsamic.</p><p><br></p><p>Hoogendyk recommends farmers markets, individual farm stands and community-supported agriculture subscriptions to discover the freshest, in-season ingredients. When it comes to cooking and putting meals together, a sense of adventure and enjoyment is paramount, she says. Her coleslaw recipe includes red and green onions, radishes and red cabbage. “I don’t like coleslaw to be boring,” she quips, adding that her next project is to pickle an ingredient she has never pickled before: celery. “I can’t wait to see how it turns out.”</p><p><br></p><p>For those wanting to optimize their rainbow-based diets, “testing can help people understand how to best support their biology and determine what their bodies need,” says <a href="https://www.amazon.com/stores/Dr.-V%C3%A9ronique-Desaulniers/author/B00JCWE98Q?ref=ap_rdr&store_ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true" target="_blank">Dr. Véronique Desaulniers,</a> a chiropractor and author of <i>Heal Breast Cancer Naturally. </i>She recommends the DNA test kit and whole-body health report from Nutrition Genome to pinpoint which foods to enjoy or avoid, depending on genetic weaknesses. Close monitoring of blood sugar levels is also important, she notes, as daily glucose and insulin spikes “can turn on cancer-causing genes and cancer-causing pathways.”</p><p><br></p><p><i>Veronica Hinke is a food historian and author of </i>The Last Night on the Titanic: Unsinkable Drinking, Dining and Style<i>. Learn more at </i><a href="http://www.FoodStringer.com" target="_blank">FoodStringer.com</a><i>.</i></p><p><i><br></i></p><h2><i>Colorful Recipes</i></h2><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007991/fit/80x80/Chessey-Cauliflower.png?timestamp=1686955586" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank">Cheesy Cauliflower Mushroom Steaks</a></h4>
<p>This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B6, K and C, magnesium and fiber. <span class="pull-right"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007992/fit/80x80/Summer-Broccoli-Soup.png?timestamp=1686955610" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank">Summer Broccoli Soup With Herb Croutons</a></h4>
<p>This vibrant, lime green-colored soup is an excellent source of potassium, fiber, vitamins B6 and C, iron, magnesium and calcium. <span class="pull-right"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank"><img alt="" src="//cdn2.locable.com/uploads/resource/file/1007997/fit/80x80/Marinated-Beets.png?timestamp=1686955619" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank">Marinated Beets and Goat Cheese Crostini</a></h4>
<p>Deriving their deep red color from phytonutrients called betalains, beets are rich in nitrates, which help to lower blood pressure. <span class="pull-right"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:ae54fc41-f67b-4171-9fbd-ad08201587eb2023-06-16T15:35:51-07:002023-08-31T07:13:05-07:00Cheesy Cauliflower Mushroom Steaks2023-06-30 06:30:00 -0700Jennifer Carden<p><i>Recipe and photo courtesy of </i><a href="https://www.facebook.com/chefjencarden/" target="_blank">Jennifer Carden</a><i>.</i><br></p><p><br></p><p>This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B6, K and C, magnesium and fiber. It is also a great source of glucosinolates and isothiocyanates, two types of antioxidants that have been shown to slow the growth of cancer cells.<br></p><p><br></p><p>Button mushrooms are a source of vitamin D, selenium, phosphorus and folate. They also contain polysaccharides, indoles, polyphenols and carotenoids, which are associated with cancer-fighting properties.</p><p><br></p><p><b>Yield: 4 servings</b></p><p><br></p><p><i>4 slices of cauliflower, ¾-inch thick</i></p><p><i>1 tsp cooking spray</i></p><p><i>4 tsp olive oil</i></p><p><i>1 Tbsp dry Italian seasonings</i></p><p><i>2 cups fresh brown button mushrooms, sliced</i></p><p><i>2 fresh garlic cloves, minced</i></p><p><i>1 cup shredded mozzarella cheese </i></p><p><i>½ tsp sea salt</i></p><p><i>½ tsp freshly ground black pepper</i></p><p><i>½ tsp red pepper flakes</i></p><p><i>1 Tbsp fresh thyme for garnish</i></p><p><br></p><p>Preheat the oven to 400º F and spray two large baking sheets with cooking oil. Place the cauliflower slices onto one of the baking sheets. They need lots of space between them and shouldn't overlap.</p><p><br></p><p>Brush each side of the cauliflower steaks lightly with the olive oil and season with sea salt, pepper and Italian seasonings. Roast 20 to 25 minutes, flipping once, until both sides are golden brown.</p><p><br></p><p>In a mixing bowl, add mushrooms, minced garlic, a pinch of sea salt and pepper, then toss to coat well. Spread the mushroom mixture on another baking sheet sprayed with oil and bake for 10 to 15 minutes in the preheated oven. As an alternative, sauté the mushroom mixture in a medium pan with 1 teaspoon of oil over medium-high heat for 5 to 6 minutes.</p><p><br></p><p>Once done, remove the pans from the oven. Sprinkle roasted cauliflower steaks with cheese and top the cheese with the roasted or sautéed mushrooms and garlic mixture. Return to the oven for 2 to 3 minutes until cheese is melted and bubbly.</p><p><br></p><p>Sprinkle with fresh thyme and enjoy.</p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank"><img alt="pDwayne WatsonShutterStockcombrp" src="//cdn3.locable.com/uploads/resource/file/1007990/fit/80x80/ConsiousEating-HuseofHealth.png?timestamp=1686955252" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank">Hues of Health: Benefits of a Colorful Diet</a></h4>
<p>Rich in essential vitamins, minerals and fiber, vibrantly colored fruits and vegetables also contain phytonutrients such as antioxidants, flavonoids, carotenoids and polyphenols that cont... <span class="pull-right"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007992/fit/80x80/Summer-Broccoli-Soup.png?timestamp=1686955853" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank">Summer Broccoli Soup With Herb Croutons</a></h4>
<p>This vibrant, lime green-colored soup is an excellent source of potassium, fiber, vitamins B6 and C, iron, magnesium and calcium. <span class="pull-right"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank"><img alt="" src="//cdn3.locable.com/uploads/resource/file/1007997/fit/80x80/Marinated-Beets.png?timestamp=1686955863" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank">Marinated Beets and Goat Cheese Crostini</a></h4>
<p>Deriving their deep red color from phytonutrients called betalains, beets are rich in nitrates, which help to lower blood pressure. <span class="pull-right"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:9d2d5674-ca20-4023-87c4-1ee74b132a332023-06-16T15:40:29-07:002023-08-10T10:23:22-07:00Summer Broccoli Soup With Herb Croutons2023-06-30 06:30:00 -0700Sarah Stegner<p><i>Recipe and photo courtesy of Sarah Stegner.</i><br></p><p><br></p><p>This vibrant, lime green-colored soup is an excellent source of potassium, fiber, vitamins B6 and C, iron, magnesium and calcium. It also contains several phytonutrients, including the carotenoids lutein, zeaxanthin and B-carotene, as well as tocopherols. For the croutons, choose a healthy bread, such as sprouted whole grain, gluten-free, almond flour or flax loaves.<br></p><p><br></p><p><b>Yield: 2 to 6 servings, depending on portion size</b></p><p><br></p><p><b>For soup:</b></p><p><i>6 cups broccoli florets, chopped</i></p><p><i>2 cups vegetable or chicken stock</i></p><p><i>1 generous pinch of sea salt </i></p><p><i>1 pinch of chili pepper flakes</i></p><p><i>3 Tbsp butter</i></p><p><i></i><br></p><p><b>For croutons:</b></p><p><i>1 cup diced bread</i></p><p><i>2 Tbsp melted butter</i></p><p><i>½ tsp fresh thyme, chives or other fresh garden herbs, minced</i></p><p><br></p><p>Bring the stock to a boil. Add the sea salt and chili flakes. Add the broccoli and cook until fork tender and bright green. Transfer to a blender, add butter and blend well. Taste and adjust seasoning. Serve with aged cheddar cheese and croutons.</p><p><br></p><p>To make the croutons, toss the diced bread in a bowl with melted butter, salt and fresh herbs. Spread the bread in an even layer on an oven-safe pan. Bake at 350º F and toast until lightly browned, about 5 minutes.</p><p><b></b><br></p><p><br></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank"><img alt="pDwayne WatsonShutterStockcombrp" src="//cdn2.locable.com/uploads/resource/file/1007990/fit/80x80/ConsiousEating-HuseofHealth.png?timestamp=1686955126" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank">Hues of Health: Benefits of a Colorful Diet</a></h4>
<p>Rich in essential vitamins, minerals and fiber, vibrantly colored fruits and vegetables also contain phytonutrients such as antioxidants, flavonoids, carotenoids and polyphenols that cont... <span class="pull-right"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet">Read More »</a></span> </p>
</div>
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<span class="pull-left"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank"><img alt="" src="//cdn1.locable.com/uploads/resource/file/1007991/fit/80x80/Chessey-Cauliflower.png?timestamp=1686955710" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank">Cheesy Cauliflower Mushroom Steaks</a></h4>
<p>This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B6, K and C, magnesium and fiber. <span class="pull-right"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks">Read More »</a></span> </p>
</div>
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</p><p> </p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007997/fit/80x80/Marinated-Beets.png?timestamp=1686955717" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank">Marinated Beets and Goat Cheese Crostini</a></h4>
<p>Deriving their deep red color from phytonutrients called betalains, beets are rich in nitrates, which help to lower blood pressure. <span class="pull-right"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini">Read More »</a></span> </p>
</div>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:413ec7e7-89f4-4b1d-96f9-adcb547f7a672023-06-16T15:45:30-07:002023-07-31T09:05:25-07:00Marinated Beets and Goat Cheese Crostini2023-06-30 06:30:00 -0700Sarah Stegner<p>Deriving their deep red color from phytonutrients called betalains, beets are rich in nitrates, which help to lower blood pressure. They also provide calcium, folate and fiber. The pistachios in this recipe contain potassium, fiber, vitamins B6 and C, iron, magnesium and calcium.<br></p><p><br></p><p><b>Yield: 6 servings</b></p><p><br></p><p><i>1 lb mixed-color baby beets</i></p><p><i>1 cup orange juice</i></p><p><i>1 cup apple cider</i></p><p><i>1 cup honey</i></p><p><i>1 sprig fresh thyme</i></p><p><i>1 pinch sea salt</i></p><p><i>1 pinch grain mustard</i></p><p><i>3 oz goat cheese</i></p><p><i>2 Tbsp herbs (chives, basil, mint), chopped</i></p><p><i>3 oz olive oil</i></p><p><i>3 oz chopped pistachios</i></p><p><i>1 toasted baguette, sliced</i></p><p><i></i><br></p><p>Remove the beet tops and reserve for other uses. Boil the beets in salted water until tender. Allow to cool slightly and rub the skin off the beets. Using an old dish towel will help the skin come right off.</p><p><br></p><p>Mix the vinegar, honey and orange juice in a bowl. Add the thyme and mustard. Add the beets, cover and allow them to marinate in the refrigerator for at least 2 hours.</p><p><br></p><p>Place the oil, sea salt, herbs and pistachios in a blender. Pulse until slightly pureed and chunky.</p><p><br></p><p>To assemble the crostini, remove the beets from the marinade and slice. Spread the goat cheese onto the toasted baguette slices and top with the beets. Drizzle the pistachio sauce on top and serve.</p><p><br></p><p><i>Recipe and photo courtesy of Sarah Stegner.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank"><img alt="pDwayne WatsonShutterStockcombrp" src="//cdn1.locable.com/uploads/resource/file/1007990/fit/80x80/ConsiousEating-HuseofHealth.png?timestamp=1686955339" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank">Hues of Health: Benefits of a Colorful Diet</a></h4>
<p>Rich in essential vitamins, minerals and fiber, vibrantly colored fruits and vegetables also contain phytonutrients such as antioxidants, flavonoids, carotenoids and polyphenols that cont... <span class="pull-right"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet">Read More »</a></span> </p>
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</p><p> </p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank"><img alt="" src="//cdn2.locable.com/uploads/resource/file/1007992/fit/80x80/Summer-Broccoli-Soup.png?timestamp=1686955667" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank">Summer Broccoli Soup With Herb Croutons</a></h4>
<p>This vibrant, lime green-colored soup is an excellent source of potassium, fiber, vitamins B6 and C, iron, magnesium and calcium. <span class="pull-right"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons">Read More »</a></span> </p>
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<p> </p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank"><img alt="" src="//cdn3.locable.com/uploads/resource/file/1007991/fit/80x80/Chessey-Cauliflower.png?timestamp=1686955681" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank">Cheesy Cauliflower Mushroom Steaks</a></h4>
<p>This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B6, K and C, magnesium and fiber. <span class="pull-right"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:8985fa39-e7cd-4e84-a509-d24ad63224ca2023-05-17T18:40:04-07:002023-08-10T10:24:24-07:00Chicken Curry2023-05-31 06:30:00 -0700Metabolic Balance<p><i>Recipe and photo courtesy of Metabolic Balance</i><b><br></b></p><p><b><br></b></p><p><b>Yield: 1 serving</b></p><p><br><i>1 cup vegetables (mushrooms, leeks, onion or cauliflower), chopped<br>1 chicken breast, diced<br>1 tsp turmeric<br>1 tsp mild or medium curry powder<br>1 tsp garam masala<br>½ tsp ground cumin<br>½ tsp ground ginger<br>1 garlic clove<br>Vegetable stock</i><br><br>If using cauliflower, parboil the florets and keep the water they were boiled in. Heat the spices in a dry pan until fragrant. Add garlic and vegetables and coat with spices. Add some oil and pour in some vegetable stock (or the cauliflower water) to deglaze the pan. Cook covered for a few minutes until spices and liquid are well combined and the vegetables are coated evenly. Add the diced chicken. Simmer until the chicken is cooked, stirring regularly. Add more vegetable stock or water for a looser sauce. Serve with some toasted rye bread to soak up the juices.<br><br><br></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/05/31/435479/arugula-salad-with-mango-dressing" target="_blank"><img alt="Arugula Salad With Mango Dressing" src="//cdn3.locable.com/uploads/resource/file/1001270/fit/80x80/Mango-Salad.png?timestamp=1684374733" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/05/31/435479/arugula-salad-with-mango-dressing" target="_blank">Arugula Salad With Mango Dressing</a></h4>
<p>Conscious Eating Recipe. A metabolic healthy side dish perfect for a summer gathering. <span class="pull-right"><a href="/2023/05/31/435479/arugula-salad-with-mango-dressing">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/05/31/435480/nem-lui-hue-lemongrass-skewers-with-pork-or-chicken-" target="_blank"><img alt="Nem Lui Hue Lemongrass Skewers With Pork or Chicken" src="//cdn1.locable.com/uploads/resource/file/1001271/fit/80x80/Grilling-Skewers.png?timestamp=1684374762" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/05/31/435480/nem-lui-hue-lemongrass-skewers-with-pork-or-chicken-" target="_blank">Nem Lui Hue [Lemongrass Skewers With Pork or Chicken]</a></h4>
<p>Conscious Eating recipe. A metabolically healthy meal packed with plants and protein. <span class="pull-right"><a href="/2023/05/31/435480/nem-lui-hue-lemongrass-skewers-with-pork-or-chicken-">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:7613f94f-2229-4433-b8e9-ec12b78230ec2023-05-17T18:45:42-07:002023-08-10T10:22:10-07:00Arugula Salad With Mango Dressing2023-05-31 06:30:00 -0700Recipes and photos courtesy of Metabolic Balance<p><i>Recipe and photo courtesy of Metabolic Balance</i><b><br></b></p><p><b>Yield: 1 serving</b><br></p><p><br></p><p><i>1½ cup arugula</i></p><p><i>¼ cup olives, pitted</i></p><p><i>1 Tbsp chopped shallots</i></p><p><i>1 mango</i></p><p><i>Balsamic vinegar</i></p><p><i>Salt and pepper to taste</i></p><p><br></p><p>Peel the mango, remove the flesh from the core and cut into small cubes. Pureé the olives with balsamic vinegar, salt and pepper. Purée some of the mango cubes with the dressing and set aside the remainder. Add the shallots to the dressing. Wash, clean and dry the arugula. Mix in the dressing and sprinkle the remaining mango cubes on top. Pair this salad with any protein, such as a fish filet. </p><p><i>\</i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/05/31/435480/nem-lui-hue-lemongrass-skewers-with-pork-or-chicken-" target="_blank"><img alt="Nem Lui Hue Lemongrass Skewers With Pork or Chicken" src="//cdn3.locable.com/uploads/resource/file/1001271/fit/80x80/Grilling-Skewers.png?timestamp=1684374679" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/05/31/435480/nem-lui-hue-lemongrass-skewers-with-pork-or-chicken-" target="_blank">Nem Lui Hue [Lemongrass Skewers With Pork or Chicken]</a></h4>
<p>Conscious Eating recipe. A metabolically healthy meal packed with plants and protein. <span class="pull-right"><a href="/2023/05/31/435480/nem-lui-hue-lemongrass-skewers-with-pork-or-chicken-">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/05/31/435478/chicken-curry" target="_blank"><img alt="Chicken Curry" src="//cdn0.locable.com/uploads/resource/file/1001269/fit/80x80/Curry-Soup.png?timestamp=1684374688" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/05/31/435478/chicken-curry" target="_blank">Chicken Curry</a></h4>
<p>Conscious eating recipe. A healthy metabolic meal packed with spices and proteins. <span class="pull-right"><a href="/2023/05/31/435478/chicken-curry">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>