I’m a clean eater. What does that mean, exactly? Well, it’s about eating from nature’s bounty: fresh foods in their most natural state. Nothing with a label, nothing processed: purely nuts, seeds, fresh produce, healthy fats and lean proteins. Not sure what to make of this? How about whetting your appetite with kale cashew pesto with chia seed falafel; fresh spinach salad with roasted eggplant and avocado-basil dressing; and leek and tomato-apricot soup?

I learned at a very young age that I had an intolerance to dairy and sadly had to forgo the dixie cup ice cream at birthday parties. Then, along came college where gluten intolerance hit me full force. I wasn’t ready for this double whammy, especially eating such a restrictive diet under the confines of a mere dorm-room fridge. I struggled for many years in college and beyond, wondering what I could eat (what my body wouldn’t reject) and what I should eat (to replenish the nutrients I wasn’t getting from gluten and dairy). After 10 years [...]]]>

I’m a clean eater. What does that mean, exactly? Well, it’s about eating from nature’s bounty: fresh foods in their most natural state. Nothing with a label, nothing processed: purely nuts, seeds, fresh produce, healthy fats and lean proteins. Not sure what to make of this? How about whetting your appetite with kale cashew pesto with chia seed falafel; fresh spinach salad with roasted eggplant and avocado-basil dressing; and leek and tomato-apricot soup?

I learned at a very young age that I had an intolerance to dairy and sadly had to forgo the dixie cup ice cream at birthday parties. Then, along came college where gluten intolerance hit me full force. I wasn’t ready for this double whammy, especially eating such a restrictive diet under the confines of a mere dorm-room fridge. I struggled for many years in college and beyond, wondering what I could eat (what my body wouldn’t reject) and what I should eat (to replenish the nutrients I wasn’t getting from gluten and dairy). After 10 years of chronic stomach pain and other unpleasant side effects, visiting every doctor in Manhattan and even venturing out to the Mayo Clinic in Minnesota, I was written off as a medical mystery: “Nothing is wrong with you,” and “I can’t help you.”

So I decided to heal myself in a natural way, I started working with a medical doctor specializing in functional medicine and healed myself with food that keeps me content, feeling good about myself and smiling every day. I learned how to create a homemade salsa, dressing, marinade, guacamole, hummus and so much more by experimenting in my kitchen with fresh produce and herbs.

My attitude toward this lifestyle wasn’t always so positive though. There was a point in my life where I thought I would never find anything I could eat without getting sick, as our society breeds off over-processed, over-salted convenience foods. But, I put in a lot of time and research when I made the big decision to take charge of my health. I went back to school, learned a lot about how food heals and started a blog that’s all about gluten- and dairy-free living. My goal is to help people who have similar issues with and intolerances to foods or people who suffer from a medical illness where certain foods need to be restricted, to learn that it is easier than you think to adjust your lifestyle –and if you keep with it, you will succeed. I bring my own food to barbecues, on airplanes, along for car rides and sometimes even to weddings. Hey,a girl’s gotta eat. And eat, I do. I love food; it’s what healed me.

Food is what took me off pain killers and steroids when I was suffering from colitis, bacteria overgrowth, dysbiosis, parasites and pathogens. Food is what brought a smile to my face when I was in chronic pain. It took patience, time, research and learning how to listen to my body by starting each day with a fresh green juice.

It’s about eating fresh: fresh vegetables, fresh fruitf resh, lean proteins, and healthy fats.

It’s not about the gluten-free pizzas or the vegan cookies or the dairy-free ice creams. Yes, I’m sure they all taste great. But if these companies are taking out the gluten, dairy, fat or sodium, well … what exactly are they putting in? Kind of scary to think about, isn’t it? Just take a look at the ingredient list, and I’m sure you’ll be blown away (or unable to pronounce) what’s inside.

Let’s start by taking a step back and eating the basics: fresh produce, lean proteins and healthy fats. Challenge yourself to forego the food store for local farmers markets … I bet you’ll be surprised how creative you can get. And the best part? Your taste buds will transform, and you’ll soon realize you don’t need that fake sweetener or that sugary iced tea or those cookies.

Why? Well, when you use fresh, naturally sweetened foods such as beets, carrots, sweet potatoes and fresh herbs such as mint, cilantro and parsley, you will be fully satisfying your taste buds with all-natural tastes. Believe me, I never thought I’d say those words … never thought they’d come out of my mouth. But I assure you, fresh ingredients and herbs can make anything taste good. It takes patience and practice and a bit of learning, but that learning curve isn’t steep, and you can do it.

Here are a few fun recipes to try yourself.

Vegan Falafel Balls with Kale Cashew Pesto

Yield: 4 servings

-2 cups chickpeas, cooked
-1 large sweet onion, roughly chopped
-3 cloves garlic
-1/3 cup fresh parsley, roughly chopped
-1 tablespoon fresh lime zest
-2 tablespoon fresh lime juice
-1 ½ tablespoons cumin seeds, toasted
-3/4 teaspoon sea salt
-1/2 teaspoon freshly ground white pepper
-1/4 teaspoon chili powder
-1 teaspoon extra virgin olive oil
-1 tablespoon rice flour
-2 tablespoons ground flax seeds

Preheat oven to 400 degrees F.
In a small skillet over medium heat toast cumin seeds. Toast until golden brown, approximately 3 minutes.
In a food processor combine chickpeas, onion, garlic, parsley, lemon juice, cumin, sea salt, white pepper and chili powder; pulse process until coarsely chopped. Add olive oil, rice flour and ground flax seeds. Using your hands, mold into golf-sized balls.
Place falafel balls on a nonstick baking sheet. Bake for 20-25 minutes or until golden brown.
Remove from oven and serve warm with Kale Cashew Pesto (below).

Kale Cashew Pesto

-2 cups kale, steamed and roughly chopped
-¼ cup scallions, chopped
-½ cup cashews, toasted
-2 tablespoons nutritional yeast
-1/4 cup rice milk
-2 cloves garlic, roasted
-½ teaspoon sea salt
-2 tablespoons fresh lemon juice
-1 teaspoon extra virgin olive oil
-1 teaspoon chili powder

Place kale and scallions in food processor and pulse until chopped.
Add cashews, nutritional yeast, rice milk and garlic; pulse again to combine.
Slowly add sea salt, lemon juice, oil and chili powder.
Continue pulsing until smooth.
Serve as a dipping sauce with Falafel.

Blood Orange Kale Chips with Caramelized Cherry Onions

Yield: 2 servings

-1 large Vidalia onion, sliced into thin rings
-1 cup water
-1/4 cup fresh red grapes
-1 medium blood orange
-2 teaspoons balsamic vinegar
-1 teaspoon agave nectar
-2 tablespoons olive oil
-Sea salt and pepper, to taste
-Pinch of paprika
-4 cups fresh kale, roughly chopped

Preheat oven to 300 degrees F. Line 2 large baking sheets with parchment paper.
Place onion in a medium-size bowl and fill with water. Place in the microwave for 10 minutes.
In a separate bowl, combine juice from the blood orange, balsamic vinegar, agave nectar, olive oil, sea salt, pepper and paprika; whisk to combine.
Place kale, orange juice mixture and onions in a large bowl; using hands, gently toss to coat. Add fresh grapes.
Arrange kale and mixture in a single layer on prepared baking sheets. Bake until crispy, approximately 25-30 minutes.

Carrot Coriander Dip

Yield: 4 servings

-6 large carrots, shredded
-2 tablespoons raw cashews
-1/4 cup almond milk
-1/4 cup hemp milk
-1/2 teaspoon coriander
-1/4 cup fresh parsley
-1 teaspoon lime juice
-1/2 teaspoon cinnamon
-1/4 teaspoon sea salt
-1/3 teaspoon freshly ground white pepper

Place all ingredients in a blender; pulse until smooth.
Transfer to the stove top, cook on low heat for 4-5 minutes or until thickened.
Enjoy atop grilled vegetables and tofu or as a dressing on salads.

Amie Valpone, HHC, AADP, is a culinary marketing consultant, recipe developer and food writer specializing in gluten-free and dairy-free culinary nutrition. She is also the publisher of “Easy Eats”, a gluten-free, online magazine.

Photo credit: brew127

1. Plan to Succeed

Using a meal plan is one of the best ways to save money at the grocery store. By plotting how your family will eat for the next week, making a shopping list and sticking to it, you’ll avoid last minute guessing games that result in over-buying.

Use a meal-planning chart to create your weekly menus. Before you make up your chart, see what you already have in your fridge or pantry that needs to be used before it goes bad or expires. Make a shopping list of what ingredients you need and check it against what’s already in your cupboards.

2. Buy Big

A 24-ounce can of tomatoes costs $4, which seems more expensive than the 12-ounce can that costs $3. But [...]]]>
Cooking more of your meals will, hands down, save you money on food. Want to make grocery shopping even more streamlined and cost effective? Use these strategies and make them a habit. If you keep track of your spending, you’ll see a marked downtick in your supermarket spending.

1. Plan to Succeed

Using a meal plan is one of the best ways to save money at the grocery store. By plotting how your family will eat for the next week, making a shopping list and sticking to it, you’ll avoid last minute guessing games that result in over-buying.

Use a meal-planning chart to create your weekly menus. Before you make up your chart, see what you already have in your fridge or pantry that needs to be used before it goes bad or expires. Make a shopping list of what ingredients you need and check it against what’s already in your cupboards.

2. Buy Big

A 24-ounce can of tomatoes costs $4, which seems more expensive than the 12-ounce can that costs $3. But actually, you’re saving money when you buy the bigger can. The larger can is more cost effective because you’re paying less per ounce and you actually get more for your money. Here’s the math:

-$4 divided by 24 ounces = $0.17 an ounce
-$3 divided by 12 ounces = $0.25 an ounce

If you need fewer than 24 ounces for your current recipe, freeze the leftover tomatoes in a freezer-safe glass container until next week’s meal planning, and then be sure to include a recipe that uses the rest of the tomatoes.

3. Buy Bulk

Buying in bulk is similar to buying big, with a slight difference. Some stores have large bins of raw ingredients like whole grains, flour, beans, herbs, spices, nuts and seeds that you can scoop out and take home in plastic bags or reusable containers that you bring from home.

Buying bulk is always cheaper than buying the same ingredient in a package. Why? You won’t be paying for the branded packaging. At my local health food co-op (see more on that in the next tip!) I can get ½ cup of dried organic oregano for $0.50, which saves me so much money! To buy the same amount of dried herbs in a brand new bottle I would pay over $4. This one tip saves hundreds of dollars a year in my house.

4. Join the Club

Consider joining a members-run co-op or CSA (AKA community supported agriculture farm share program).

A co-op is a grocery store that is run by the members who work there. Some offer memberships for a small yearly fee that allows you to shop there and get a discount on groceries. Other co-ops require members to work a few hours a month to belong. I belong to the Park Slope Food Co-op in Brooklyn, New York. I work 2 ¾ hours a month and paid a small fee to join. The prices are amazing and the produce is incredibly fresh.

A CSA is where a local farmer offers shares to the public. Families and individuals buy a share and give money to the farmer before the growing season begins. This gives the farmer the funds necessary to buy seed and equipment and pay for labor costs. Each share is worth a box of food every week throughout the growing season. The farmer usually sets up a meeting place where members can pick up their share each week. A few deliver to homes and businesses. CSAs are growing rapidly across the country and offer financial security to the farmer while providing inexpensive, fresh produce to members.

To find a CSA or co-op near you go to: http://www.localharvest.org/

5. Savvy Snipping

Coupons have been around forever, but things have changed in the coupon game. The Sunday paper is filled with coupons for highly processed junk foods rather than things you actually want. Now you can find a coupon for almost anything you really need online. Try http://www.coolsavings.com/for things like paper towels, toilet paper and all kinds of non-perishable items.

For more information on how to optimize your health, visit http://deliciousvitality.com/

Photo credit: takomabibelot

Healthy food fast is easy if you have the right ingredients in your arsenal and don’t let stress or time gum up your nutrition as a top priority. Here are 10 essential ingredients that will maximize your chances of success in today’s busy world. Having the right quick ingredients on hand will help you continue cloud surfing your way through health euphoria even on extra rushed and wild days. Always have on hand:

1. Organic Salad Greens. Salad doesn’t have to take hours of prep or your life savings to enjoy. Get a bunch of tasty, dark, salad greens, and enjoy them daily with nothing but low-fat dressing, or a tad of brown rice vinegar, olive oil, and sea salt. The greens can be pre-washed, but know that they often spoil faster.

2. Low-Fat Salad Dressing, or Olive Oil + Brown Rice Vinegar in a 2:1 ratio. Even the cutest of tushes need salad dressing on their greens. One of my favorite bottled dressings is Trader Joe’s Light Champagne Vinaigrette. But when it’s [...]]]>

Healthy food fast is easy if you have the right ingredients in your arsenal and don’t let stress or time gum up your nutrition as a top priority. Here are 10 essential ingredients that will maximize your chances of success in today’s busy world. Having the right quick ingredients on hand will help you continue cloud surfing your way through health euphoria even on extra rushed and wild days. Always have on hand:

1. Organic Salad Greens. Salad doesn’t have to take hours of prep or your life savings to enjoy. Get a bunch of tasty, dark, salad greens, and enjoy them daily with nothing but low-fat dressing, or a tad of brown rice vinegar, olive oil, and sea salt. The greens can be pre-washed, but know that they often spoil faster.

2. Low-Fat Salad Dressing, or Olive Oil + Brown Rice Vinegar in a 2:1 ratio. Even the cutest of tushes need salad dressing on their greens. One of my favorite bottled dressings is Trader Joe’s Light Champagne Vinaigrette. But when it’s out of stock in my fridge, the olive oil/brown rice vinegar/sea salt combo or the following tahini dressing are perfect for dolling up the lettuce mountain.

Tahini Dressing for Veggies
Makes 1 cup (16 Tablespoons)
Prep time 3 minutes

1/3 cup tahini?(sesame seed butter)
1/3 cup water
¼ cup lemon juice
2 cloves garlic
3/4 tsp salt

1 Blend ingredients together until smooth. Add additional water, 1 Tbsp at a time, for a thinner dressing.

2 Store dressing in the fridge for up to 5 days. Stir or re-blend if dressing separates.

NUTRITION SNAPSHOT
Per Tbsp: 35 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 115.5 mg sodium, 1.5 g carbohydrates, 0.5 g fiber, 0 g sugar, 1 g protein, 0% vitamin A, 3% vitamin C, 2.5% calcium, 3% iron

Note: Alternatively, use unsalted almond butter in place of tahini for an equally delicious dressing.

Recipe from: Cooking with Trader Joe’s Cookbook: Skinny Dish! by Jennifer K. Reilly, RD.

3. Dried Beans or Lentils: On a slow Sunday, cook up a heap of dried beans (pinto and black are favorites) or lentils (which only take about 20 minutes) and then freeze them in 1-cup portions for quick access anytime. Just drain and toss them on a salad, into a stir-fry, burrito, or stirred into soup. Or blend cooked beans or lentils with 1 cup salsa for a fast bean dip or sandwich spread. To do a “quick soak” for beans, cover them with water in a large cooking pot and bring to a boil for 2 minutes. Remove from heat, cover, and let sit for an hour. Drain water. Add new water. Bring to a boil again, then reduce heat to simmer and cook, uncovered, for about 1 more hour.

4. Quinoa: (“keen-wah”). When you’re rushed for dinner, brown rice–or even white rice for that matter–takes way too long to cook. Quinoa is not only a great rice substitute rich in fiber and protein (and a gluten-free food), but it only takes 15 minutes to cook. Get pre-rinsed quinoa if you can, or rinse the seeds vigorously in water before cooking to remove the saponins. Quinoa is a seed that’s eaten like a whole grain, and can even be mixed with fruit, nuts, cinnamon, and non-dairy milk for a fast breakfast the next morning.

5. Berries: Fresh or frozen. Raspberries, blueberries, and blackberries are so full of life-extending compounds while also being rich in fiber and low in calories, that you’re better off opting FOR these sweet little miracle makers at meal or snack time. Toss them into breakfast cereals or smoothies, atop salads, or eat them by the handful. Sure feels better than the sugar crash of a vending machine candy bar!

6. Non-Dairy Milk: Fortified almond, coconut, hemp, oat, or soy milk have all the calcium and vitamin D of dairy milk, less sugar, better taste, fewer calories, and don’t cause mucous production, inflammation, and weight gain the way dairy milk does. Enjoy unsweetened almond milk with 45 calories & 0 grams of sugar per cup or original coconut milk beverage–include it in smoothies, pour it onto a bowl of high-fiber breakfast cereal, or add it to tea. Mmm!

7. Broccoli: The florets are so full of antioxidants, cancer-fighters, and hormone regulators, and they’re not a particular threat to pests. So, conventionally grown broccoli isn’t riddled with pesticides, which means it’s OK if you can’t buy organic. Steam, roast, stir-fry, or curry it (cook with curry powder and light coconut milk, see below), or dip the florets in bean dip for a satisfying snack.

8. Canned Coconut Milk: Canned light or full-fat coconut milk (1/2 cup or more) and curry powder (2 tsp) can turn any veggie or veggie combo into a gourmet curry dish. Add beans for protein and serve over quinoa.

9. Kale: Rich in blood pressure busting chlorophyll, immune-boosting antioxidants, and calcium that is absorbed twice as well as dairy calcium, kale is a true powerhouse. Juice it, toss it into smoothies, stir-fries, or bake it at 350 degrees for 30 minutes with a touch of olive oil and salt (stir after 15 minutes and return to the oven) for a crunchy veggie side dish even kids will crave.

10: Dark Chocolate: A few squares will powerfully satisfy your sweet tooth and are loaded with antioxidants. Work from a large bar—a small piece at a time—so you aren’t tempted by other sweet foods in the office or at home.

For more quick and easy plant-powered recipes including a whole host of 8-minute meals, check out Cooking with Trader Joe’s Cookbook: Skinny Dish! by Jennifer K. Reilly, R.D., with foreword by Kris Carr which launches today!

Photo credit: Ula Nice

Each year at this time I sit down and write many drafts of my new year’s resolutions. This year I’m changing it up a bit. Instead of resolutions, I’m writing intentions. Instead of making a long list (most of which I don’t stick to or even remember for that matter), I’m focusing on the power of three. After all, three is a holy groovy number. Rather than burying my intentions in my journal, I’m posting them on my super-powered vision board. This way I’ll be reminded of the three things I can do to uplift my life each and every day throughout the glorious new year.

Wait … Hold the phone … Did I really commit to just three? What the @%&$?

OK, after much deliberation, here are my winners …

1. Say “Yes” more. Instead of finding reasons to keep it the same, be open to change, to meeting new people, getting in the car, on a plane, in [...]]]>

Each year at this time I sit down and write many drafts of my new year’s resolutions. This year I’m changing it up a bit. Instead of resolutions, I’m writing intentions. Instead of making a long list (most of which I don’t stick to or even remember for that matter), I’m focusing on the power of three. After all, three is a holy groovy number. Rather than burying my intentions in my journal, I’m posting them on my super-powered vision board. This way I’ll be reminded of the three things I can do to uplift my life each and every day throughout the glorious new year.

Wait … Hold the phone … Did I really commit to just three? What the @%&$?

OK, after much deliberation, here are my winners …

1. Say “Yes” more. Instead of finding reasons to keep it the same, be open to change, to meeting new people, getting in the car, on a plane, in a boat. Say “yes” to opportunity and yes to learning along the way. Say “yes” to positive thinking and finding the diamond in the coal. You may think I say “yes” all the time, but I can be a negative hermit like everyone else in the world. More “yes” in 2011. Play big or go home, KC!

But let me be clear, saying “yes” more does NOT mean overextending myself. I say hell NO to that. It means being positive and open to the people, work and experiences that add magic to my life.

2. Refuge. I went to Omega (not as a teacher – though I’ll be teaching there twice next year) but as a student, on retreat, alone. It was magical. My intention is to take myself on retreat once (maybe twice) next year. To study with someone who inspires me, someone I look up to and want to emulate more, and to spend solo time reflecting and growing.

3. Expand my cooking repertoire. I have 1,000 cookbooks (exaggeration) and yet at home we stick to simplicity. Next year I want to wow my husband, our families and guests. Time to dust off my apron and expand my skills! My grandma would be really proud. She was a professional chef – damn good too. Hey, maybe you’ll get a Crazy Sexy Cookbook out of my efforts.

I hope my intentions inspire you in someway. Share your intentions, OK? I’d sure love to read them – you may even inspire me to make yet another round of edits before the ball drops! Dear Lord …

Peace & change,
Kris

PS- I’ve been holding the intention to share my latest book, Crazy Sexy Diet, with you for so long that I still can’t believe the big week is just around the corner! In case you missed my last vlog, I would be oh so thankful if you would WAIT until the week of January 16-22 to purchase CSD for yourself and/or cherished friends and family members. Buying it then could help me rocket this book to the best seller list. Together we can teach a much bigger audience that it’s super hip to be healthy. Now that’s HOT.

By Carolyn “The Healthy Voyager” Scott

Spring is upon us, and that means it’s time for spring cleaning—out with the old to make room for the new. That applies to your kitchen, too. You might be surprised to learn that many of the cooking items you use on a daily basis could be harming your health and rendering your nutritious foods useless. I’ve compiled my top 5 items that should be added to your toss pile this spring cleaning season in order to keep you and yours as healthy as can be!

Non-Stick Pots and Pans: The most important health factor that should be considered is the transfer, or leaching, of the cooking surface material to the foods being cooked. Heat changes the composition of materials so what may be safe at room temperature can be extremely toxic when heated. Non-stick surfaces like Teflon®, are the biggest offenders when it comes to leaching. In fact, when a non-stick surface is heated beyond a certain level, the fumes can kill birds and create [...]]]>

By Carolyn “The Healthy Voyager” Scott

Spring is upon us, and that means it’s time for spring cleaning—out with the old to make room for the new. That applies to your kitchen, too. You might be surprised to learn that many of the cooking items you use on a daily basis could be harming your health and rendering your nutritious foods useless. I’ve compiled my top 5 items that should be added to your toss pile this spring cleaning season in order to keep you and yours as healthy as can be!

Non-Stick Pots and Pans: The most important health factor that should be considered is the transfer, or leaching, of the cooking surface material to the foods being cooked. Heat changes the composition of materials so what may be safe at room temperature can be extremely toxic when heated. Non-stick surfaces like Teflon®, are the biggest offenders when it comes to leaching. In fact, when a non-stick surface is heated beyond a certain level, the fumes can kill birds and create Polymer Fume Fever, a sickness in humans producing symptoms similar to a cold. Most recipes call for the cooking surface to be heated at a medium to high temperature so cooking with a non-stick pot or pan will almost always be dangerous. So don’t wait until the bottoms of your pans are chipping to trash them, start replacing your most used pieces as soon as possible. REPLACE

WITH: Ceramic, stainless steel, cast iron, and/or glass. Be sure there are no toxic paints or coatings.

Plastic Containers: As mentioned above, leaching is hugely important factor to consider. Whether it is food or beverage, plastic should never be the vessel. One must even be cautious of BPA-free containers as there are other contaminants that can be leached from lower quality items. Be a discerning consumer and buy the best! When you add hot foods to plastic storage containers, the heat draws toxins from the containers, which then mix with your food. This is why you should never leave plastic water bottles in the car. Ever taste “plasticy” water? It’s been sitting in the heat, leaching toxins into your otherwise healthy beverage. This happens when you store food as well and even more so when you microwave them. Don’t let chemicals be the secret ingredient in your dishes. REPLACE WITH: Ceramic, stainless steel and/or glass.

Dish Towels and Sponges: Bacteria breeds mainly in cool, damp places like sponges and dish towels. We use these every day to clean up our counters and plates—but if not properly taken care of, we are doing more harm than good. A sure fire way to keep your cleaning aids at their best is to wring them out to release excess water after every use, store them properly so that they can air out and dry quickly, wash regularly and throw them away every 2-4 weeks. If you have old towels and sponges, it’s time to go shopping!

Overcrowded Refrigerators/Freezers: Clutter is never a good thing and, especially in refrigerators and freezers. When the refrigerator is overstuffed, there isn’t enough room for the air to circulate properly and decomposition begins. In addition, many foods will pick up the odors of others—likely causing you to gag, throw away food, and waste quite a bit of cash. This can also cause bacteria and mold to grow in between containers, on walls, and in drawers. In freezers, overcrowding can cause freezer burn as well as forgetfulness! Ever forget what’s in the back of the freezer completely frozen over and covered in ice? From now on, toss foods as soon as they expire. Don’t keep items that you “think” you will use someday like fast food sauce packets. And, properly pack and label your foods with the date and, when possible, consolidate items. Your food will last longer, will taste a whole lot better, and save you a considerable amount of green.

Microwave Ovens: I know that there is quite a lot of controversy when it comes to microwaves, but I’m here to tell you, anything that heats your food that fast and is otherwise cool to the touch, can’t be good for you. These microwaves that are heating your quick lunch are actually transforming the chemical makeup of your foods on a cellular level—it’s essentially food radiation. Ever notice that many things are less crispy and more rubbery when nuked? That’s because while those little waves are heating up, they have mutated your food. And mutated food not only loses it texture and taste, it loses all its nutrients and causes us to ingest radiation.

REPLACE WITH: Convection oven and/or toaster oven.

While a full kitchen overhaul may be costly, if you focus on the items you use most frequently, you can invest in your health while minimizing any financial outlays. You can always do more later and have fun doing it. We should all make an investment in our health and the kitchen is a great place to start. I wish you all a very happy spring as well as super healthy cooking spaces.

Carolyn Scott is the executive producer, creator, host, and writer of The Healthy Voyager brand. Her web series, radio show, site, blog and social network show you how to live, and travel, healthy and green.

Bianca Phillips

For most vegetarians and vegans, the number one question we get asked is “Where do you get your protein?” For me, it’s “How do you manage to stay vegan in Memphis?”

In the land of fried chicken, slow-cooked, ham hock-seasoned collard greens, and saucy pulled pork barbecue, folks just don’t understand how one can survive without indulging in a little soul food now and again.

And I don’t blame them for asking. After all, Southern soul food is so much more than sustenance. It’s pure comfort food that not only fills our bellies, but brings satisfaction to our spirits. Words can’t even express the magic that a lovingly-prepared batch of biscuits or a steamy bowl of country potato soup can do to heal the soul.

When folks ask how I survive without such tasty comfort foods, I let them know [...]]]> Bianca Phillips is here to share how she has modified traditional Southern cooking to create tasty vegan fare. Check out her Country Potato Soup recipe if you need some Meatless Monday inspiration!

Bianca Phillips

For most vegetarians and vegans, the number one question we get asked is “Where do you get your protein?” For me, it’s “How do you manage to stay vegan in Memphis?”

In the land of fried chicken, slow-cooked, ham hock-seasoned collard greens, and saucy pulled pork barbecue, folks just don’t understand how one can survive without indulging in a little soul food now and again.

And I don’t blame them for asking. After all, Southern soul food is so much more than sustenance. It’s pure comfort food that not only fills our bellies, but brings satisfaction to our spirits. Words can’t even express the magic that a lovingly-prepared batch of biscuits or a steamy bowl of country potato soup can do to heal the soul.

When folks ask how I survive without such tasty comfort foods, I let them know that I am not deprived. In fact, I enjoy all the delicious classic Southern dishes without the cruelty and artery-clogging saturated fats. At home, I create vegan soul food that’s not only satisfying to my soul but healthy for my heart and beneficial to the animals.

For hearty main dishes, I substitute tofu, tempeh, and seitan for chicken, pork, beef, or fish. For example, one of my favorite recipes uses crumbled tempeh and shredded carrots to replace pulled pork in the traditional Memphis-style barbecue sandwich. I bread and bake (or sometimes lightly fry) tofu marinated in a mixture of vegetable broth, nutritional yeast, and poultry seasoning to replace fried chicken. Seitan coated in hot sauce and a little non-hydrogenated vegan margarine (like Earth Balance) makes a mean hot wing.

Because I also shun white flour, I use whole wheat pastry flour for breading faux meats and baking everything from hush puppy corn muffins to sweet potato bread. I also replace white sugar (often processed using bone char from animals … ugh!) with evaporated cane juice, turbinado, or agave nectar.

Down South, folks even put meat in the vegetable side dishes. Ham hocks go in the collard greens and crumbled bacon finds its way into just about everything. But I opt for a drop or so of Liquid Smoke or crumbled vegan bacon instead (see my country potato soup recipe below for an example).

Thanks to the reliance on grease, meat, and refined white flours and sugars, obesity rates are skyrocketing in the South. But delicious vegan options provide a healthy (and tasty) alternative. No one has to live without comfort food!

Vegan Crunk’s Country Potato Soup (Serves 4 to 6)

-4 cups cubed potatoes, skins removed (about 2 medium baking potatoes)
-1 large carrot, sliced
-2 stalks celery, sliced
-1 Tbsp. olive oil
-1 medium onion, chopped
-1 1/2 cups vegetable broth
-2 cups unsweetened soymilk
-2 Tbsp. whole wheat pastry flour
-1 tsp. sea salt
-1/4 tsp. black pepper
-5 slices cooked veggie bacon, crumbled (I use Light Life brand Smart Bacon strips)
-Sea salt and freshly ground black pepper to taste

Cover potatoes, carrot, and celery in a large stockpot with enough water to cover. Bring to a boil over high heat and then lower to medium. Boil for about 20 minutes or until potatoes are fork tender. Transfer vegetables to a colander and allow to drain in the sink while you prepare the onions.

Heat oil in the same stockpot, and sauté onion for 2 to 3 minutes or until translucent. Add vegetable broth, potatoes, carrots, and celery.

In a measuring cup, mix flour thoroughly into soymilk. Add to soymilk mixture to stockpot. Bring to a boil over medium-high heat, stirring constantly. Lower heat to a simmer. Cook for 10 to 12 minutes, stirring constantly, until mixture begins to thicken. Stir in veggie bacon, salt, and pepper.

When she’s not busy veganizing traditional Southern dishes for her upcoming cookbook, Bianca Phillips works as a newspaper reporter and looks after her big ol’ mutt and six cats. Check out her food blog, Vegan Crunk.

Photo by Mimi Giboin

It is such an honor to be a voice among the powerful and compassionate individuals in the blog posse. As I share my experiences with you, my hope is that we can grow together (pun intended) and enlighten countless others to join in our “effort” to make this a healthier planet for each and every human being and the millions of creatures, domesticated and wild, with which we share the land, air, and water. The impact of our food choices is profound and we have an opportunity to make a difference.

Bart Potenza, my partner, inspired and shared my passion for nutritious food. From the beginning, we were committed to growing and sharing our knowledge, mission and cuisine. Providence provided the seed money to open Candle Cafe when on Friday the 13th, 1993 we won $53,000 in the New York State Lottery.

I am continuously inspired by miracles and crazy sexy people like Kris Carr and Kathy Freston who show that compassion, veganism and health [...]]]>

Photo by Mimi Giboin

It is such an honor to be a voice among the powerful and compassionate individuals in the blog posse. As I share my experiences with you, my hope is that we can grow together (pun intended) and enlighten countless others to join in our “effort” to make this a healthier planet for each and every human being and the millions of creatures, domesticated and wild, with which we share the land, air, and water. The impact of our food choices is profound and we have an opportunity to make a difference.

Bart Potenza, my partner, inspired and shared my passion for nutritious food. From the beginning, we were committed to growing and sharing our knowledge, mission and cuisine. Providence provided the seed money to open Candle Cafe when on Friday the 13th, 1993 we won $53,000 in the New York State Lottery.

I am continuously inspired by miracles and crazy sexy people like Kris Carr and Kathy Freston who show that compassion, veganism and health are truly SEXY. Kathy’s commitment, writings (must reads) and ongoing support inspires and motivates us to raise the vegan bar as she lights the way to conscious living. The Candle Family inspire me daily by bringing their passion, commitment and love to work. I am truly grateful for their continued inspiration and love that keeps the candle burning brightly.

Photos by Rob Branch-Dasch (left) & Mimi Giboin (right)

Food, fresh from farm to table. The Candle’s Mantra since 1993 is now an ideology whose time has come. It is a movement growing in recognition as people begin to understand the benefits and the necessity of eating healthy, seasonal, sustainable foods. Not only is it a commitment, but it is my privilege to offer nutritious options to those that embrace this shift and know that they are “voting with their forks” through the culinary choices.

On these brisk days of late Autumn, I walk the city streets of New York towards Candle to meet Farmer Mark Duneau of Mountain Dell Farm. He greets me with beautiful pumpkins and a vibrant array of fall produce picked overnight and driven down as the sun rises. Wow, how I love the freshness factor and the knowledge that Mark is tending to the land so we can feed you all, body, mind and spirit. His dedication to sustainable farming allows me to share the joy of his farm and the fresh air of the country to my loyal clientele in the city. The tastes of the season are expressed in a salad with multi-colored cauliflower, beets, roasted carrots, and a creamy pumpkin dressing. Straight from the vine, picked less than 24 hours prior, a butternut squash becomes soup, a vitamin-packed love potion…or as I often call it, nectar of the gods!

Holiday-time is near…the time when we gather together, friends and family to prepare and share delicious meals. At Candle Cafe and Candle 79, Thanksgiving is the busiest day of the year. The chefs and I are so excited about the organic, plant-based meals we are planning for our guests. Chef Angel’s Pecan-Walnut Crusted Seitan is a compassionate replacement for more traditional Thanksgiving entrees. Chef Jorge’s Apple Cranberry Crumb Pie, well, even Grandma would ask for seconds!

Ironically, our restaurants are so busy that Bart and I eat at home rather than occupy a table. Of course, some of these dishes will definitely hitch a ride back to our place!

We spend the day with family, my favorite part being time spent in the kitchen cooking (and cleaning) with my niece and nephew. Every year there is hesitation and a bit of protest from my nephew that this not a “traditional” Thanksgiving. But year after year, as the brussels sprouts find their way to the cutting board, his anxiety is replaced with anticipation. Yes, brussels sprouts! I have my grandmother’s family recipes written on index cards, and each year I introduce a new one to my niece and nephew, sharing stories about our ancestors. Yes, Aunt Joy and Uncle Bart host a politically correct feast, freeing the bird, and incorporating delicious plant-based dishes that have become our tradition. Ultimately, everyone is satisfied.

In just a few weeks, I will gather around this table to enjoy the bountiful harvest of the season. A sustainable and compassionate celebration that marks our commitment to educating those around us by sharing delicious, nutritious, plant-based cuisine. I’m thankful for people like Farmer Mark who grow the food and take care of the land so that generations to come can enjoy; for my chefs who are inspired to dream up innovative dishes with love and creativity every day; for the Candles’ staff who so graciously welcome and care for our guests; for my family and friends, that through the years have supported Bart and me in this mission, and finally, for our devoted customers…without you, this dream would not be possible.

Food, fresh from farm to table…Enjoy!

Photo by Kate Mathis

Here’s a recipe from Joy and Bart’s Candle Cafe Cookbook. It’s perfect for the holidays!

Maple-Cinnamon Squash Ringlets
Serves 4-6

We are mad for all types of squash. Joy’s mom’s favorite way to prepare squash was to halve and seed butternut squash, rub it with cinnamon, then fill the cavities with chutney just before baking. We like to make something similar with sweet and succulent kabocha squash. They look and taste great as a side with Grilled Tofu and sautéed greens. The squash can also be cooked on the grill, basted with the maple-cinnamon mixture, about 3 minutes per side. Happy eating!

2 kabocha squash
1/4 cup extra-virgin olive oil
1/4 cup maple syrup
1 teaspoon cinnamon
Pinch crushed pepper
Pinch sea salt

1. Preheat the oven to 350°F.
2. With a sharp paring or vegetable knife, carefully cut the squash into 1-inch circles, then halve into semi-cir-cles Lay them side by side on baking sheet. Whisk the olive oil, maple syrup, cinnamon, pepper and salt together in a small bowl. Brush the oil over the squash rings and bake for 20-25 minutes, until the squash is just tender.

Serve at once.

Marni Wasserman

Just a little bit of passion can take you a long way. Everybody always asks me how I got into this, what led me to “create” what I have today. I answer them with one simple word “passion.” Once you find what this word means for you, it will bring you happiness, health and success. I promise!

We have all heard that you need to be true to yourself and your beliefs to get what you want out of life, but sometimes it takes a little effort and a step out of the that box that we often find ourselves in. It is okay to get thrown off a couple of times, but keep your focus and you will get there.

So what started out as a simple passion for me (food, eating, health) led me on a journey, which has not only become my lifestyle but my chosen profession.

I taught myself the basics, read any health book I could get my hands on and then went to schools that [...]]]>

Marni Wasserman

Just a little bit of passion can take you a long way. Everybody always asks me how I got into this, what led me to “create” what I have today. I answer them with one simple word “passion.” Once you find what this word means for you, it will bring you happiness, health and success. I promise!

We have all heard that you need to be true to yourself and your beliefs to get what you want out of life, but sometimes it takes a little effort and a step out of the that box that we often find ourselves in. It is okay to get thrown off a couple of times, but keep your focus and you will get there.

So what started out as a simple passion for me (food, eating, health) led me on a journey, which has not only become my lifestyle but my chosen profession.

I taught myself the basics, read any health book I could get my hands on and then went to schools that complimented and fueled this passion. I started my journey at the The Institute of Holistic Nutrition in Toronto, where I became certified as a nutritional consultant. I wasn’t completely satisfied yet, I wanted to do more than just consultations and tell people what to eat. I needed to go one step further and teach people how to eat. This led me to the Natural Gourmet Culinary School in New York City. Throughout this experience, I realized that I wanted my knowledge of nutrition to apply to everything one could do in the kitchen. So now, teaching people to create simple, healthy, delicious meals is my passion. It is also the reason why I strive to show people how much fun it can be to take their own health into their kitchen and “make” themselves a happier and healthier person.

I dedicate everyday of my life now to empowering the people around me to take control of their “diet” and eat the best foods that nature has to offer. This means predominantly adopting a plant based diet that is stemmed from whole foods -nuts, seeds, grains, fruits, vegetables, legumes and healthy oils from avocado and coconuts.

When I first made the switch to a plant based diet, I noticed differences right away. The daily cramps and bloated feeling I had following every meal was enough to make me sick (literally). I attributed this to wheat, dairy and refined sugar – the foundation of the North American diet. Once these guys are out, it makes room for a whole new palette or colours, textures, shapes and flavours to enter into your kitchen and become the new basis of a healthy and balanced diet.

I tell people to start simple, go back to the basics and “play” from there. Of course most people are overwhelmed and don’t know where to start, so I teach people how to prepare simple and delicious recipes with simple ingredients in their home. Most people don’t realize that they attain optimal health right from their very own kitchen.

Unfortunately most people are afraid to take responsibility for their own health. This idea of fear needs to be eradicated, because I have to tell you, once you see the benefit of having your kitchen loaded full of the freshest and best quality organic ingredients, there is no turning back. To me there is nothing more inspiring and motivating then watching people learn how to sauté green veggies for the first time, or blending up a smoothie that tastes better than any milkshake they have ever had.

The best part is when health problems start to diminish once a whole food diet is incorporated into your life. Not only will you learn that you get your calcium from kale and almonds (not dairy), iron from green leafies, dried fruit and seaweed (not red meat), and protein from hemp – but problems such as osteoporosis, iron deficiency and diabetes will start to disappear. With these foods as the foundation you will start to feel great, lose weight and have more energy!

Once these positive changes start to happen in your life – you may also discover what your true passion in life is, if you haven’t already found it.

You need to just listen to yourself and trust your instincts. Follow that itch inside that is telling you which direction to go. Choosing a more wholesome diet will allow you to feel more wholesome and connected to what really matters in your life.

After following my instincts and teaching myself the roots to good health, I very quickly learned that educating people is my passion in life. I only wanted to be in my kitchen and share my “delicious knowledge” with as many people as possible.

Marni Wasserman is a Holistic Nutritionist and Natural Chef in Toronto. Her focus is stemmed around whole foods. She is dedicated to providing individuals with a balanced lifestyle through natural foods. Using passion and experience, she strives to educate individuals on how everyday eating can be simple and delicious.

The tools we use in the kitchen are essential to making it fun, making it easy, making it successful, and making it safe. I absolutely think people would cook more if they had the right tools. People think they don’t need the right tools since they aren’t cooking a lot, but what they don’t know is that they’d be cooking more (and properly and more quickly and with more pleasure) if they invested in a few good tools.

Though there are gadgets galore at your local kitchen store, let’s start with the basics: a good knife and a good cutting board.

ONE GOOD KNIFE When you’re eating a plant-based diet, because there’s no need to de-vein a shrimp, disjoint a chicken, filet a fish, carve a turkey, or de-bone, butterfly, or cleave anyone, none of those “specialty” knives are necessary. Essentially, you need just one good chef’s knife, whether it’s a 6-, 7-, or 8-inch blade. (The 8-inch blade is my personal favorite.)

Cleaning Knives In terms of cleaning knives, never put them in the [...]]]>

The tools we use in the kitchen are essential to making it fun, making it easy, making it successful, and making it safe. I absolutely think people would cook more if they had the right tools. People think they don’t need the right tools since they aren’t cooking a lot, but what they don’t know is that they’d be cooking more (and properly and more quickly and with more pleasure) if they invested in a few good tools.

Though there are gadgets galore at your local kitchen store, let’s start with the basics: a good knife and a good cutting board.

ONE GOOD KNIFE
When you’re eating a plant-based diet, because there’s no need to de-vein a shrimp, disjoint a chicken, filet a fish, carve a turkey, or de-bone, butterfly, or cleave anyone, none of those “specialty” knives are necessary. Essentially, you need just one good chef’s knife, whether it’s a 6-, 7-, or 8-inch blade. (The 8-inch blade is my personal favorite.)

Cleaning Knives
In terms of cleaning knives, never put them in the dishwasher. The very high temperatures can damage the blade. Never let them sit around with food stuck to them, hand-wash them with a little soap and water, and dry them right away with a soft cloth. Then store them properly.

Storing Knives
The main thing is that they’re not just thrown in a drawer. Aside from the fact that is dangerous, the blades can also become dull when rubbing against one another in the drawer. Use a knife block, a magnetic knife holder you hang on a wall, or a special case for your knife, but keep it protected to prolong its life. As you have no doubt heard: it’s not sharp knives that cut people. It’s dull knives.

CUTTING BOARDS: THE GOOD, THE BAD, AND THE UGLY
What to avoid: Glass cutting boards. Not only is glass the WORST thing you could cut on because they absolutely ruin your knives, they’re also so dangerous because the knife could slip so much more easily. And then you’re left with a non-vegetarian dish as little bits of your finger wind up in your favorite casserole!

What to avoid: Slippery, flexible plastic “cutting boards.” They’re not “boards” – they’re slippery, flexible, plastic things. They’re dangerous because they slip around so easily, and I just avoid them.

What to avoid: Plastic boards in general. Though you may find some “experts” who recommend non-porous cutting boards (such as plastic and acrylic), I flat out disagree. If you’ve ever had a plastic cutting board, you’ll notice that though they’re not porous, every cut and slice is visible, and bacteria can definitely get into those grooves. I also think these cuts and slices reduce the efficacy of the cut, and I just feel like I’m cutting plastic up into my food.

The main reason, however, that “experts” recommend against using porous cutting boards is because of food safety. It’s true this is a concern if you’re cooking and cutting up animals. If you keep a vegan kitchen, you don’t have to obsess over contaminating your knives and counter and cutting boards! After all, the foodborne illnesses we’re susceptible to are animal-borne because we’re animals. We’re not susceptible to plant diseases, because we’re not plants. So, you don’t have to keep two different cutting boards and fear for your safety when you’re not cooking with raw animal parts and secretions. In a vegan kitchen, the worse thing you might find is aphids in your kale and a borer worm in your corn, and they pose no health risk.

What to embrace: My favorite cutting board is bamboo, though you can use wood, too. They’re both hard and solid and great to cut on, though bamboo is even harder and of course more sustainable a crop. Now, even though it would be easier to just say “buy wood or bamboo,” it’s not that simple (Lord I wish it were!) – there are a few things I want to say about that.

a) The first thing is to look for a cutting board made out of a solid piece of wood or bamboo. I’ve seen too many cutting boards crack where two pieces come together, so get a good solid piece.
b) Just because you find a wood or bamboo cutting board doesn’t mean you’ve gotten the right size. Avoid any cute shapes, and make sure it’s nice and big – at least 12 inches high (and my favorite is 18 inches long).
c) Don’t leave veggie scraps and water sitting on your cutting board. Clean and wipe it dry right away, and never immerse it in water. The wetter it remains, the higher the chances it will become warped.
d) If you have stains on the board (like from beet juice, for instance, try using a little white vinegar on a soft cloth. Wipe, wash, and dry. That should do the trick.
e) When you first get your wood or bamboo cutting board, you can prolong its life by seasoning or oiling it. You can use an oil like walnut oil (it doesn’t go rancid as quickly as other oils, so it’s a good option) and a soft cloth, and apply it in the direction of the grain. Warming the oil allows it to penetrate even deeper into the wood. Apply 4-6 coats before using the board. After awhile, you can also oil it again if it looks dry. Dry boards crack more easily.
f) Another way to prevent cracking and drying is by avoiding placing hot pots and pans on the boards right off of the stove or right from the oven. It might not happen right away, but over time, it can dry out your board and cause cracking.

When we stock our kitchens with the proper tools, we’re more inclined to cook – and cook healthfully and safely.

Although I love yoga and have been practicing for 13 years, I am not here to tell you how wonderful it is and how you need to do more of it.

I *am* here to tell you about the value of having some sort of practice. I define practice as “What you do with regularity, even when you don’t feel like doing anything else.” I firmly believe that incorporating some sort of practice, or activity, into your normal routine – whether it’s yoga, running, knitting, cooking, walking, drawing, cleaning, or anything else you can absorb yourself in – is one the best ways (if not THE best way) to help you feel a little calmer, a little clearer, more able to deal with whatever life brings.

Scientists estimate that the average person has 60,000 thoughts per day. Of those 60,000, I’d wager that only two or three are actually worth listening to. Having a practice gives your mind just enough activity to keep it occupied so that you can start to hear [...]]]>

Although I love yoga and have been practicing for 13 years, I am not here to tell you how wonderful it is and how you need to do more of it.

I *am* here to tell you about the value of having some sort of practice. I define practice as “What you do with regularity, even when you don’t feel like doing anything else.” I firmly believe that incorporating some sort of practice, or activity, into your normal routine – whether it’s yoga, running, knitting, cooking, walking, drawing, cleaning, or anything else you can absorb yourself in – is one the best ways (if not THE best way) to help you feel a little calmer, a little clearer, more able to deal with whatever life brings.

Scientists estimate that the average person has 60,000 thoughts per day. Of those 60,000, I’d wager that only two or three are actually worth listening to. Having a practice gives your mind just enough activity to keep it occupied so that you can start to hear the voice that comes from somewhere much deeper than your mind – your innate wisdom. Whether you call it your gut instinct, your inner voice, or your women’s intuition, we’ve all got it. We probably all have stories of very specific times when we actually heard it loud and clear. The problem is that for the most part it gets drowned out by those 60,000 other thoughts. Doing your practice is like giving a hyper kid a Rubik’s cube – suddenly things get a lot quieter.

When you start creating space in your life for your intuition to rise to the surface, the inevitable dramas we all experience lose some of their power to rile you. Your life won’t magically turn into a fairy tale. But bumps in the road—whether they’re small, like traffic, or big, like losing your job—won’t have as much power over your state of mind. When you have a bad day, if you have a practice, you’ll know exactly what to do to help yourself get back on track. How many people can say that?

Here are some tips for figuring out what your practice is going to be and how to make it a part of your life:

What makes you feel better?
Is there something you do that always makes you feel better – even just a little bit? It could be something formal, like a yoga class, or something you do on your own, like gardening or knitting. Anything that makes you feel more relaxed is a great candidate.

What’s calling to you?
If you can’t think of anything you’ve already tried that’s a good practice candidate, is there something you’ve always told yourself you’ll do when you’ve got a little more time, money, or moxie? Anything that’s been making your ears perk up when you hear it mentioned in conversation? If it’s something you don’t know how to do yet, start by just familiarizing yourself with it. You don’t need to be a master – that’s why they call it practice.

What can you feasibly fit into your regular life?
You may feel at one with the world on the ski slopes, but if you only get to go skiing once a year, it ain’t a practice. You don’t have to do something every single day, but you want to be able to do whatever it is that soothes your soul on more days than not.

Start small
Whatever you choose, you do not have to do it for 2 hours every morning for it to “count.” Beware of using whatever you do to feel better as an excuse to feel worse. (I’ve been down that road, and I can promise you, it’s not fun.) If you choose gardening, watering for 10 minutes counts. Some days you’ll be able to do more of your practice than others. That’s ok.

Some practices are for emergencies only
I had a very deep chocolate chip cookie practice once. I went through a capital-T, capital-B Tragic Breakup that had me chowing cookies like my life depended on it. Yoga also helped me make it through that particularly rough spot, but even it couldn’t convince me that getting out of a bed was a good idea. Only the siren call of chocolate, butter, and sugar could do that. Luckily my dependence on cookies started to wane along with my heartache.