Font Size

{Find Your Strength}https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc6/s720x720/182315_314843948591029_111084218967004_703138_1930117696_n.jpg

0
Comments Posted on May 18, 2012 Last Updated May 18, 2012 Posted by Clea

via LiveInspiredTodayWithClea http://www.facebook.com/pages/p/111084218967004

{Keep This In Mind Today} And if you happen to have something new, good or otherwise awesome to share with us, please do – GREAT news is contagious! Make it an amazing day. cleahttps://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/577300_314088508666573_111084218967004_700993_1363207517_n.jpg

0
Comments Posted on May 17, 2012 Last Updated May 17, 2012 Posted by Clea

via LiveInspiredTodayWithClea http://www.facebook.com/pages/p/111084218967004

When will it behttps://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/s720x720/150131_313786675363423_111084218967004_700397_235251882_n.jpg

0
Comments Posted on May 16, 2012 Last Updated May 16, 2012 Posted by Clea

via LiveInspiredTodayWithClea http://www.facebook.com/pages/p/111084218967004

Popsicles!

0
Comments Posted on May 15, 2012 Last Updated May 15, 2012 Posted by Clea

via LiveInspiredTodayWithClea http://www.facebook.com/pages/p/111084218967004

Watermelon and Black

0
Comments Posted on May 15, 2012 Last Updated May 15, 2012 Posted by Clea

via LiveInspiredTodayWithClea http://www.facebook.com/pages/p/111084218967004

Roasted Spring Asparagus

0
Comments Posted on May 15, 2012 Last Updated May 14, 2012 Posted by Clea

Each Spring I look forward with anticipation to a few of my favorite seasonal vegetables – Meyer Lemons and asparagus are some of the tastiest harbingers of spring. Pair roasted Spring asparagus with any meal for a quick and seasonal side dish loaded with flavor and nutritional benefits.

As a certified health coach, I like to share with you my hip, simple, fabulous recipes AND the value and benefits we receive from the food we eat. As I learned in nutrition school, our food truly is our fuel – so let’s choose the most effective (and delicious) fuel that we can! A versatile springtime vegetable asparagus balances insulin levels, acts as an effective natural diuretic and aids in gentle, natural cleansing and detoxification of our digestive system. Asparagus contains a natural form of dietary fiber known inulin that encourages the growth of good bacteria in our large intestine and helps to reduce yeast issues and improve digestion. Asparagus contains loads of folate, an essential nutrient that reduces the risk of birth defects during the early stages of pregnancy. Asparagus is also known to stimulate milk production in nursing mother

In some cultures, asparagus is also known as a powerful aphrodisiac!

I prefer my asparagus tall, thin and crisp. I’m willing to peruse the bunches, searching for the skinniest stalks with tight purplish tips. For the freshest taste, choose locally grown, organic asparagus when available.

Roast to perfection and top with a bit of melted butter and a squeeze of Meyer Lemon juice or a light vinaigrette. These simple touches highlight the delicate flavor of these delicious vegetables. The next day served chilled on a salad lightly drizzled with vinaigrette.

Whether your steam, roast or grill your asparagus, I hope you’ll enjoy this lovely Spring vegetable at its freshest and most flavorful!

Enjoy,

Join our community on Facebook for healthy inspiration, daily!

Roasted Spring Asparagus

INGREDIENTS:

  • 1 1/2 lbs. Asparagus

  • Sea salt

  • Fresh ground pepper, to taste

  • 1/2 teaspoon extra-virgin olive oil

DRESSING:

  • 2 Tablespoons fresh squeezed Meyer Lemon juice (easily sub Eureka Lemon juice if not available, reduce to 1 1/2 Tablespoons if desired)

  • 2 Tablespoons extra-virgin olive oil

  • 2 Tablespoons olive oil

  • 1 Tablespoons Dijon mustard

  • 4 Tablespoons fresh chives, chopped

  • Fresh ground pepper, to taste

  • 6 green onions, finely chopped

METHOD:

  1. Preheat an oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray or brush foil lightly with olive oil.

  2. Trim asparagus spears.

  3. Arrange the spears in a single layer on the baking sheet. Drizzle with olive oil and season with salt and pepper.

  4. Roast until tender, 10 -14 minutes.

  5. While the asparagus roasts, prepare the dressing. in a small bowl. Whisk together the lemon juice, olive oil and mustard.

  6. Add chives and season with pepper. Stir until combined.

  7. When asparagus is roasted, transfer to a plate.

  8. Drizzle about 2 Tablespoons worth of the dressing over the asparagus. Serve while warm.

  9. Remaining dressing may be used for salad greens or the next day’s lunch! ENJOY!

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Hungry for more? Order your FREE Nutrition Book now.

Contact me to schedule your complimentary 30-minute wellness break-through session.

Sunday Morning Waffles

0
Comments Posted on May 11, 2012 Last Updated May 10, 2012 Posted by Clea

Gluten-Free waffles

These gluten-free waffles are a perfect way to begin Sunday morning together…

I’m about to share with you how to get a week’s worth of breakfasts out of one morning together, having fun in the kitchen? Pass this post along as this makes for a delicious Mother’s Day treat AND breakfasts for the rest of the week are taken care of! You can thank me later…

Two of my favorite activities as a family are cooking together and gathering around a meal. Make a date to get together and make these as a family on any Sunday morning or as a special gluten-free treat for Mother’s Day (perfect for us Celiac Moms).

As a mother, student, business owner and health coach, I am always looking for efficient ways for us to eat healthy, home-cooked meals. Here I’ll share a few of my favorite tips to help you and yours Eat Inspired Today and everyday!

{Eat Inspired Today Tip}

Double or triple the batch (depending on the size of your family!) and you’ll have plenty of waffles to enjoy all week long – along with memories of a weekend morning breakfast together. Simply refrigerate the waffles and reheat in the toaster or toaster oven.

Make sure to divide the yolks and egg whites – this one simple step helps to give the waffles a crunchy outer curt and a softer center. It also helps to keep the batter from stocking in the waffle iron.

Use a 1/4 cup measuring cup to easily scoop and pour batter into the waffle iron.

P.S. Share this recipe with Dads and kids – it’s a perfect Mother’s Day treat topped with fresh berries, sprinkled with chopped nuts and syrup or simply served with a bit of (in our case, non-dairy) butter.

From our kitchen to yours, enjoy,

Join our community on Facebook for healthy inspiration, daily!

 

 

Sunday Morning Waffles

Makes approximately 8-10 waffles

INGREDIENTS:

1 3/4 cups multi-purpose gluten-free flour (I used King Arthur brand)

2 teaspoons granulated cane sugar

1/2 teaspoon sea salt

3 eggs, separated – yolks beaten in 1 bowl, whites beaten stiff in a separate bowl

1/3 cup vegetable oil

1 1/2 cups milk ( I used non-dairy, So Delicious coconut milk)

METHOD:

  1.  Measure dry ingredients into a mixing bowl.

  2. Blend together by hand or using a stand mixer.

  3. Combine egg yolks and milk. Slowly stir into dry mixture.

  4. Add cooking oil.

  5. Gently fold in egg whites. Stir until just mixed, Be careful not to over mix.

  6. Using a 1/4 cup measuring cup, gently pour mixture into a waffle iron. Cook until crispy on outer edges, approximately 4-5 minutes or per directions on your waffle iron.

  7. Serve with your favorite toppings – fruit, butter (we use non-dairy Earth Balance), chopped nuts and pure maple syrup. ENJOY!

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Hungry for more? Order your FREE Nutrition Book now.

Contact me to schedule your complimentary 30-minute wellness break-through session.

 

Kale for Breakfast!

0
Comments Posted on May 10, 2012 Last Updated May 09, 2012 Posted by Clea

Strawberry Coconut Breakfast Kale

Yup! You read that right. Has my kale obsession finally gotten the better of me? I’ll let you be the judge. Try out this delicious fruity kale salad and you may well become a convert yourself…Make this ahead the and refrigerate the night before for a delicious, slightly sweet power breakfast! Or add to your lunch for nutritious side.

Let’s be completely honest. None of these benefits mean anything if we don’t it kale and eat it often. So it’s mighty fortunate that this crunchy leafy green tastes pretty good and offers such a great base for leafy green salads, sautes and a welcome addition to smoothies, sides and soups.

If there is one lesson I’ve learned from nutrition school, it’s that our food is our FUEL and DIRECTLY affects how we look, feel and function.

Why choose kale? Here are just a few of the ways that we benefit from eating this amazing green: reduces inflammation and related issues, improves digestion, protects against cancer, boosts our immune response, lowers cholesterol, naturally cleanses our system, aids in regulating a healthy weight, strengthens bones and teeth… for even more information about the benefits of kale visit this post.

Eat Inspired Today Tip: Eat more cruciferous vegetables, such as kale and eat them often!

What are your favorite ways to eat kale?

Be well,

Join our community on Facebook for healthy inspiration, daily!

Kale for Breakfast

INGREDIENTS:

1 bunch kale, washed, stems removed, sliced or torn into thin pieces

juice of half a Meyer Lemon

juice of half an orange

juice of half an orange

2 tablespoons extra virgin olive oil

6-8 strawberries, rinsed, stems removed and sliced

1 apple, sliced into bite-size chunks

1/4 cup sliced almonds

1/4 cup shredded, unsweetened coconut

METHOD:

  1. After chopping or tearing kale into thin pieces, place in a large bowl.

  2. Pour juices and olive oil over kale and toss. Set aside for at least 10 minutes and or overnight to allow kale to soften and the flavor to mellow.

  3. Top with strawberries and sprinkle with almonds and coconut. ENJOY!

One bunch of kale packs a nutrient powerhouse!

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Hungry for more? Order your FREE Nutrition Book now.

Contact me to schedule your complimentary 30-minute wellness break-through session.

Spicy Cilantro Dressing

2
Comments Posted on May 04, 2012 Last Updated May 04, 2012 Posted by Clea

I love this versatile dressing for its ability to spice up the simplest dishes. Quick and simple to make, use this dressing sparingly or drizzle generously over salad, rice and beans or fresh veggies. Spicy Cilantro Dressing is also a perfect, nacho, taco or fajita topping. Sprinkled over fresh slices of avocado – such a deliciously refreshing treat!

I’ll be enjoying this dressing drizzled over roasted eggplant, cauliflower, spring onions and peppers this weekend in celebration of Cinco de Mayo. This simple sauce adds warmth and excitement to any dish, so no matter what you’re planning for this weekend, Spicy Cilantro Dressing is the perfect complement.

 

BENEFITS OF CILANTRO

Dating back to ancient Greece, Cilantro (a.k.a. Coriander) has a distinctive smell that will fill your kitchen once you add it to your food processor. Along with being a wonderful anti-inflammatory herb, cilantro is a powerful natural cleansing agent that may help to remove toxins and heavy metals, such as mercury, from our bodies. The oils in cilantro aid our digestive system and help to stimulate digestion through peristaltic motion.

With its many other beneficial qualities, including providing protection against bacterial and fungal infections, balancing hormone-related mood swings and reducing the instance of urinary tract infections, this excuse to spice things up in our homes and kitchens!

Every Cinco de Mayo I celebrate and remember a fabulous party that I attended almost 11 years ago – the weekend my beautiful and amazing daughter was born. Happy early Birthday to an incredible young lady!

ENJOY and Feliz Cinco de Mayo!

Come join our community on Facebook and receive recipes, tips and daily inspirations.

 

Spicy Cilantro Dressing

INGREDIENTS:

1 cup cilantro leaves, rinsed, dried and firmly packed

2 garlic cloves

1/4 cup lime juice

1/4 cup apple cider vinegar

1/2 cup extra virgin olive oil

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 of a jalapeno (or to desired level of heat)

METHOD:

  1. Combine all ingredients in a food processor or blender.

  2. Pulse or puree until smooth.

  3. Stir as needed.

  4. Cover and refrigerate for up to 2 days.

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Hungry for more? Order your FREE Nutrition Book now.

Contact me to schedule your complimentary 30-minute wellness break-through session.

Snap! Almond Protein Bars

1
Comment Posted on May 04, 2012 Last Updated May 04, 2012 Posted by Clea

 

Snap! Almond Protein Bars (without chocolate chips)

These simply delicious no-bake protein bars truly are a SNAP! to make. Perfect for a week day power snack or a grab-and-go trail snack, these bars are a great substitute for store-bought bars.

While I’m grateful that gluten-free bars have become prevalent and I can grab something from the store when I’m in a pinch, I truly enjoy being able to create these simple, delicious bars at home with the knowledge of exactly what goes into them.

Snap! Almond Protein Bars contain all natural whole foods ingredients, unlike their store-bought cousins, which often contain loads of processed ingredients, refined sugars and preservatives. I make these versatile gluten-free favorites for after-school activities or pre-workout power snacks!

When I’m hungry between my health coaching clients and nutrition school studies I know I can feel good about grabbing a square of these power-packed treats and they’ll get me through. Along with acting as a great brain boosting food, both almonds and coconut oil help to satisfy our hunger and prevent over-eating. Almonds help to improve energy levels and as a high source of fiber, helps to regulate digestion.

I love to make these ahead on a weekend afternoon and refrigerate – in a Snap! we can pull a perfect square of energy boosting goodness:-) I will admit that we love adding a bit of chocolate to these as an added treat, on occasion – but these tasty little Snap! bars are just right without as well.

Give these a try instead of your store-bought favorites (we’re fans of Lara Bars) and let us know what you think!

Be well,

 

Come join our community on Facebook and receive recipes, tips and daily inspirations.

 

Brain boosting almonds

Snap! Almond Protein Bars

Ingredients:

2 cups raw almonds
½ cup flax meal
½ cup unsweetened shredded coconut
½ cup unsalted almond butter
½ teaspoon sea salt
½ cup coconut oil
1 Tablespoon honey
1 Tablespoon maple syrup
2 teaspoons vanilla extract
1/4 cup chocolate chips (optional, we use ENJOY Life minis)

Method:

  1. Combine almonds, flax meal, shredded coconut, almond butter and salt in a food processor.
  2. Pulse briefly for 10-15 seconds.
  3. In a small sauce pan, melt coconut oil over very low heat.
  4. Remove coconut oil from stove.
  5. Gently stir honey, syrup and vanilla into oil.
  6. Pour coconut oil mixture into food processor.
  7. Pulse until ingredients become a thick and coarse paste.
  8. Gently mix chocolate chips in by hand (optional).
  9. Lightly grease an 8 x 8 baking dish.
  10. Gently press mixture into baking dish.
  11. Cover and refrigerate for 1 hour, until bars harden.
  12. Cut into squares or bars and serve or cover and store in refrigerator.

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Hungry for more? Order your FREE Nutrition Book now.

Contact me to schedule your complimentary 30-minute wellness break-through session.

psst! a new place is opening…

6
Comments Posted on May 03, 2012 Last Updated May 03, 2012 Posted by Clea

Photo Credits: Scott Newmann

I am so thrilled to be able to share that one of my absolute favorite restaurants is on its way to opening a new location in my current home town of San Diego. If you’re a SoCal frequenter you may have already tried this amazing collaboration between Sam Fox of Fox Restauarant Group and Dr. Andrew Weil, founder of Arizona Center for Integrative Medicine at The University of Arizona. Now True Food Kitchen is coming to San Diego!

When I was up at their Fashion Island/Newport Beach location recently, rumors were buzzing about the new location but specifics were hard to come by…

The exciting part – Fashion Valley/San Diego location is scheduled to open in June – a mere month away!

Photo Credit: Whys Whys

Photo Credit: Scott Newmann

 

So what’s all the fuss about?

First of all, the collaboration between ayurvedic doctor and health pioneer, Dr. Andrew Weil, and hip, stylish and wildly successful restaurateur, Sam Fox. As a Health Coach, I had the honor and pleasure of meeting Dr. Weil last Fall in New York City when he spoke at my nutrition school. Dr. Weil brings his mindful, fresh, flavorful, ayurvedic approach to restaurant cuisine.Dishes are prepared thoughtfully using ingredients not only for their flavor but also for their specific health benefits.

Photo Source

Dr. Weil’s vast knowledge of health, wellness, nutrition and his anti-inflammatory philosophy creates a balanced menu packed with delicious, healthy options. Menus are updated seasonally to reflect what’s fresh and available and in following ayurvedic traditions that the seasons provide us with the right foods that our body needs at just the right time.

For those of us on restricted diets, with allergies or simply mindful of your choices, menus are clearly marked with vegan, vegetarian and gluten-free options.

A delicious, warming gluten-free soup from the winter menu.

Sam Fox creates a stylish, memorable and unique experience with his fusion of clean design, indoor/outdoor spaces and modern execution. Each location seems to have its own personality and we look forward to experiencing the San Diego True Food Kitchen at Fashion Valley mall when it opens in the space that previously housed Bing Crosby’s restaurant and piano bar. Located at the main entrance to the mall just off of Friars Road, this location is truly a focal point. I for one am looking forward to seeing what magic FRC creates for the San Diego experience.

A sneak peek at the dinner menu...

The highlight of our visits, a surprise above and beyond the ambrosial freshly juice beverages, a terrific selection of gluten-free options and the distinctive, seasonal entrees – has always been the exceptional service. On each of our many visits to True Food Kitchen service has exceeded our expectations. Each server has not only been thoroughly trained in True Food’s dishes and philosophy but also appear to have been hand-picked for their enthusiasm, patience and positivity.

A glimpse of the lunch menu...(truefoodkitchen.com)

On our most recent visit we enjoyed dinner with colleagues and while the restaurant was packed (and hosting a large party of twenty-some bubbly teens) we were treated to a delicious, leisurely and charming experience.

To whet your appetite for the June opening here are a few of my personal favorites on the menu:

The Natural – a lightly sweet and spicy combination of fresh ginger, soda water and agave.

Local Vegetable Crudite – a beautiful arrangement of the freshest, local often heirloom varietals arranged over ice and served with a cooling tzatziki and black olive dips.

Farmer’s Market Salad – a lovely combination of peas, asparagus, artichoke, avocado, a sprinkling of fresh mint and manchego tossed with a light champagne vinaigrette.

Organic Tomato and Roasted Kale Pizza on a Gluten-Free crust – enough said! Each of their pizzas are available on a gluten-free crust for a small additional charge.

Entrees include a wonderfully spicy Panang Curry dish and Grilled Steelhead Salmon over quinoa. My mouth is watering already…

True Food Kitchen offers the perfect blend of healthy, mindful cuisine and hip, flavorful experience. Mark your calendars and make plans to get to this smart, stand-out and hip new addition to our San Diego food scene when it joins us in June.

In the meantime, if you just can’t wait (like me!) for the June opening of True Food Kitchen, make a road trip up to Newport Beach or Santa Monica, both very much worth the drive for their striking and hip ambiance, flavorful conscious food and exceptional service.

When you go, stop back by and let me know what you think. Have you been already? What’s your favorite menu item?

In Health,


Come join our community on Facebook and receive recipes, tips and daily inspirations.

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Hungry for more? Order your FREE Nutrition Book now.

Contact me to schedule your complimentary 30-minute wellness break-through session.

*Lunch menu snapshot and True Food Kitchen logo source credit.

 

Celebrating Celiac

1
Comment Posted on May 02, 2012 Last Updated May 02, 2012 Posted by Clea

 

Whew! Spring is already flying by…

May is Celiac Awareness Month and guess what? It’s already May!

What will you do to celebrate living gluten-free and spread awareness about Celiac Disease?

It may seem strange to some to rejoice in my auto-immune condition, but honestly, my diagnosis was life-changing and a turning point that allowed me to take back my life, take personal responsibility for my health and embrace my future.

I spent precious years of my life struggling with undiagnosed health issues, chronic fatigue, painful, ugly and persistent skin issues, depression and a general feeling of malaise, followed by a long, painful misdiagnosis.

Me BEFORE diagnosis with Celiac Disease

At my best I was a strong, capable, successful Stanford graduate with a thriving career in Product Design. At my worst I was plagued by colds that seem to linger forever, a constant feeling of anxiety and over-tiredness, a delicate, anemic-looking body, embarassing acne and fine, brittle hair that refused to grow. My smile and my drive for work disguised a very unwell young woman who couldn’t figure out what was wrong…

Today, I have much to celebrate in my own awareness of my auto-immune condition, my excellent health and my happiness!

Me TODAY after diagnosis and living happily gluten-free

 

Most of us have a turning point story, whether the change came in our health, our career or our mindset. Through this entire experience I was blessed with the opportunity to discover my passion for helping others navigate their own health challenges and turn diseases, disorders and restrictions into powerful, life-changing triumphs. The challenges and obstacles I experienced during my own health crisis helped me to found my life’s work.

This May in honor of Celiac Awareness Month (CAM) our family will be cooking up  delicious, new Spring recipes – all gluten-free, of course! And I’m looking forward to dining out at JSix and a few of our local restaurants offering CAM menus and gluten-free specials. We will also honor all of those people who have suffered with undiagnosed auto-immune conditions, such as Celiac Disease and all of those people who continue live each day triumphing over these conditions.  Take a look at a few of these faces in a locally made video about those affected by Celiac.

In some parts of the country you can participate in Making Tracks for Celiacs events. Check here for details about events in a city near you. In fact, I hear that Jules of Jules Gluten Free has a team walking – so head on over to her Facebook page too find out more!

What one aspect of living gluten-free will you celebrate this month?

What one thing would make life easier for all of us living gluten free?

I invite you to share your turning point story with me. If you’re still moving toward your turning point, let’s start the conversation today!

Be well,


Come join our community on Facebook and receive recipes, tips and daily inspirations.

TODAY celebrating being an empowered Celiac

Interested in celebrating Celiac Awareness Month? Below I’ve included a few of the many gluten-free events to look forward to this month as well as a few ways to get more involved in our local gluten-free community.

Know of another event? Please share information in our comments!

Join a local Raising Our Celiac Kids (ROCK) group. San Diego folks can email Becky for more information or search for groups in your area.

Improve your GF Cooking Skills at Great News! Cookware & Cooking School in Pacific Beach check for gluten-free classes in their Spring 2012 catalog.

Become a part of your local Celiac Sprue Association (CSA) Chapter. San Diego CSA Meeting will be held Saturday, May 26, 2 – 4 pm at Rady’s Children’s Hospital Medical Building. The San Diego Celiac Sprue Association chapter is a support group open to all suffering from gluten sensitivity or celiac disease.

Join a gluten-free live chat on May 3 at 11 am. National Foundation for Celiac Awareness (NFCA) will kick off National Celiac Awareness Month with a 60-minute streaming broadcast featuring world-renowned experts on gluten-free disorders. Topics include defining celiac disease & non-celiac gluten disorders, the latest in gluten-related research, nutritional management & support. The broadcast is free, but you must register ahead of time.

Have a pizza party! Gluten-free pizza fans can enjoy a local Dining Out Event and fundraiser for the Celiac Sprue Association of San Diego on Thursday, May 3, from 5:30 – 7:30 at Mountain Mike’s Pizza in the Clairemont Mesa area. Join local CSA members at this gluten-free Dining Out event. Enjoy GF Pizza, GF pasta/entrees, and GF beer (three kinds!) at one of San Diego’s best GF friendly restaurants. All welcome.This will also be a fundraiser. Please mention CSA when ordering any time that day, and a portion of the bill will be donated to the local CSA group. RSVP to Kim Williams.

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Hungry for more? Order your FREE Nutrition Book now.

Contact me to schedule your complimentary wellness consultation.

Surprising Benefits of the Powerful Peach

0
Comments Posted on May 01, 2012 Last Updated May 01, 2012 Posted by Clea

Our May Pride peaches

Peaches! Our peaches are almost ripe and this inspired me to spend a morning photographing our tree, plotting recipes and researching this surprising little fruit…

There is just something almost magical about this soft, fuzzy ever-so-delicate fruit with its intoxicating scent and splendid flavor. There is something brilliantly seductive about a fresh peach. A deliciously short-lived Springtime gem the peach also happens to be a fabulously beneficial fruit. Here a just a few of the ways that you can benefit from peaches. I’ve even included of few of our favorite, springtime recipes for these ripe-and-ready fruits. Although I must agree that fresh-from-the-tree is the best way to enjoy fresh peaches!

The early Chinese described this fruit as the “longevity peach,” alluding to the peach’s ability to extend your life and help prevent aging. After researching the benefits of this powerful fruit, I tend to agree!

Peachy perfection

 

 

 

 

 

 

 

 

Surprising Benefits of the Powerful Peach

Need an immune boost?

Peaches are packed with phytonutrients which aid in the fight against cancer as well as help to prevent many other health issues.

Over-stressed? Suffering from insomnia?

Peaches contain a natural sedative which can help to reduce anxiety and naturally promote sleep by calming your mind at the end of a long day.

Hungry for a “peaches and cream” complexion?

This is truly beauty from the inside out! The phytonutrients particular to peaches also happen to promote clear, radiant, healthier looking skin. Believe it or not, I even found information about homemade peach facial masks…stay tuned as I have yet to try that recipe.

The ever-so-delicate "peaches and cream" complexion

 

 

 

 

 

 

Tummy troubles?

Peaches contain ingredients that naturally help to ride the human intestinal tract of parasites.

Hoping to prevent the leading cause of death in the United States? Peaches the carotenes, lycopene and lutein, which give the peach its color. Several studies connect these two substances, as effective tools for  preventing the leading cause of death in the U.S., heart disease, as well as macular degeneration and cancer.

It may come as surprising that I’ve gathered so much knowledge about peaches…but I am a lifelong learner, perhaps why I decided to go back to nutrition school! Here are a few more reasons we benefit from peaches…

Need to improve your digestion or urinary tract health?

The darker the peach’s color, the more carotenes it has in its pulp. Ready to improve your eyesight and reduce eye issues associated with aging? Peaches contain a large amount of beta-carotene, which our body converts to vitamin A. Vitamin A is essential in many of the body’s functions and research shows that higher amounts of vitamin A in our diet reduces our risk of cataracts.

Suffering from fatigue, anxiety or poor memory?

Peaches provide a high source for the mineral potassium, a shortage of which may be linked to many of these symptoms.

Looking to improve your digestion?

High in insoluble fiber, peaches (and many fruits!) increases the bulk of the stool and help to “clean” the intestines of waste and build. This increases the amount of nutrients our body absorbs and helps to detoxify our system.

Hoping to improve your immune system and reduce the effects of aging?

Peaches are high in vitamin C, the antioxidant that helps boost immunity and prevent cellular damage.

Looking for a great source of iron?

A peach offers almost as much usable iron as spinach. Among a few of its valuable functions, iron is necessary to improve metabolism, build neurotransmitters, produce hemoglobin and antibodies and regulate body temperature.

Ready for a healthy, natural detox?

Peach tea, brewed from the pits, is known in Eastern cultures to be a kidney cleanser and detoxifier.

*Any important note: If you are sensitive to potassium or on a low potassium diet please consult a health care provider or certified health coach before adding peaches to your diet.

Are you ready for peach season? Our May Pride peaches (we’re guessing here as we inherited this tree with our home) are almost ripe!

Keep an eye peeled at your local markets for the arrival of peaches over the next month. In the meantime, here are a few of our favorite uses for peaches, and I hope you’ll let me know a few of your own. And rest assured, we’ll be sharing more delicious peach recipes in the weeks to come…

Of course, nothing beats a fresh-from-the-tree peach, warmed in the morning sun or a late evening peach picked and sliced for dessert.

ENJOY!

Come join our community on Facebook and receive recipes, tips and daily inspirations.

Soon we'll be adding peaches to our Breakfast Parfait

Peachy Rabbit Smoothie

  • 2 medium carrots, peeled

  • 1 fresh peach, sliced

  • 6-7 strawberries, rinsed and stems removed (fresh is best but frozen will do in a pinch)

  • 1 ripe banana, sliced

  • 1 Tablespoon flax seed oil

  • 2-3 ice cubes

Add into a blender. Mix until smooth. Enjoy immediately!

Peachy Queen Smoothie

  • 1 ripe banana, sliced

  • 1 peach, sliced

  • 1 cup raspberries

  • 1/2-1 cup milk or non-dairy milk, we use coconut milk

  • 2 Tablespoon ground flaxseed

  • 1 Tablespoon raw honey, as needed

  • 1 cup spinach

Add ingredients into blender. Mix until smooth. Add additional liquid as needed to reach desired consistency. Enjoy immediately!

Peachy Pie Smoothie

  • 1/2 cup milk or non-dairy milk, such as coconut

  • 1/2 cup yogurt, such as non-dairy coconut

  • 1 cup sliced peaches, skin removed if you prefer

  • 1 tablespoon raw honey, optional if needed!

  • 1/4 teaspoon vanilla extract

  • 1/8 teaspoon ground cinnamon

  • Pinch ground nutmeg

  • Pinch ground ginger

  • Add 3-4 ice cubes, if desired

Combine in a blender until smooth. Enjoy immediately!

Peach Breakfast Parfait

  • 1 cup yogurt or non-dairy yogurt

  • 1/4-1/2 cup granola, we use Udi’s gluten free au naturel granola

  • 1/8 cup raw almonds or other nuts

  • 1 peach, sliced

  • 4-5 strawberries, rinsed and sliced

  • 1 Tablespoon ground flaxseed

  • 1 Tablespoon hemp hearts

Place half of the sliced peaches and strawberries on the bottom of a bowl or wide mouthed glass. Add the yogurt. Top with granola and nuts. Layer the rest of the sliced peaches and strawberries. Sprinkle with flaxseed and hemp hearts. Cover and refrigerate for a quick breakfast the next morning or eat right away. Beautiful and delicious!

Please our community on Facebook and let us know what you enjoy using your peaches for, which varieties of peaches you’ve tried and if you’ve found a favorite. Be well!

Like my page to receive recipes, tips and daily inspirations.

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Contact me to schedule your complimentary wellness consultation.

Dining Out Gluten-Free – Local Menus Celebrate Celiac Awareness Month

0
Comments Posted on Apr 30, 2012 Last Updated Apr 29, 2012 Posted by Clea

 

photo credit: TripAdvisor

 

 

 

 

 

 

 

 

 

 

 

Breaking gluten-free news! Check out the wonderful gluten-free news that I received in my Inbox this morning! I wanted you to be the first to know so that each of you in my community can plan ahead to enjoy this fabulous, gluten-free dining out opportunity. Not only is it gluten-free –  it’s for a great cause!

May is Celiac Awareness Month and in celebration, all month long, Jsix Restaurant will be offering $30 prix fixe menus as an extension of their existing gluten-free menu items. A portion of all proceeds will be donated to further celiac disease research.

Described a playful, inviting and passionate, I am truly looking forward to experiencing JSix’s upcoming gluten-free prix fixe menu. Located downtown adjacent to the stylish Hotel Solamar, JSix offers a perfect gluten-free night out experience. I am a personal fan of JSix because I feel we share a  ”Slow Food”-inspired philosophy that features fresh, local and seasonal ingredients (right up my own alley!).

“A gluten-free diet can be very challenging for those who like to dine out,” said Executive Chef Christian Graves. “The options can seem very limiting. This is why we have created menus that are not only gluten-free, but include dishes that go beyond the norm.”

What a fabulous way to kick-off Celiac Disease Awareness month this May be enjoying one of these gluten-free meals out and supporting the cause. Each week will feature a new menu, complete with an gluten-free appetizer, entrée and dessert course.

Take advantage of these delicious gluten-free menu items nightly from May 1 to May 31, 2012.

And did I mention that in addition to these gluten-free menus, Jsix will also feature gluten-free recipes on their Facebook page all month long.  View the weekly menus here.

Here is a quick taste of a few of Executive Chef Christian Graves gluten-free menu items for May:

Starter: Organic Baby Lettuces served with St. Germaine-Meyer Lemon Vinaigrette, Baby Carrot Coins, Persian Cucumbers

Entree: Double Cut Niman Pork Chop served with Roasted Brussels Sprouts, Duck Potatoes, Red Wines Sauces, Hollandaise

Dessert: Brule Banana Split served with Caramelized Banana Split, Toasted Almonds, Whip Cream, Chocolate Sauce

I love how the folks in our local San Diego restaurant community are embracing alternative cooking options. Do you have a  favorite gluten-free dining spot? If it’s not already, JSix should be on your list!

As many of you already know first-hand, it makes such a difference to be able to go out to eat with friends, family or on a date and be able to trust in honest, clean, delicious gluten-free food. When those of us gluten-free eaters find a great spot – we are a LOYAL bunch! I am so grateful that we have so many delicious choices here in San Diego. You know a few of my favorite gluten-free spots. I hope you’ll stop by and share a few of your own.

When I work with my health coaching clients I often find that they’ve been eating gluten-free for years but still not feeling their best. I love having the tools to support my clients to look and feel their best! It’s truly amazing the power that one conversation has to change your health…

If you’re like me you’re looking forward to May already! Make sure to subscribe to get the latest updates on your gluten-free dining out choices. And check out my Healthy Living Guide for San Diego.

In the meantime, check out these gluten-free menus from the folks at JSix. When you go, stop by and let me know what you loved!

A big thanks to my friends at Edible San Diego magazine for always sharing the great news with me!

In Health & Gratitude,


Come join our community on Facebook and receive recipes, tips and daily inspirations.

Find me on Facebook  here or follow me on Twitter @CleaShannon.

Contact me to schedule your complimentary health audit today.

Hungry for more? Order your FREE Nutrition Book now.


Clearing The Way for Great – Mantra Meditation

0
Comments Posted on Apr 16, 2012 Last Updated Apr 07, 2012 Posted by Clea

Last week I wrote a post about beginning meditationand received so many encouraging comments, emails and questions from our community! Many of you felt daunted by the task of clearing your minds and “finding a calm space.” Several of you also mentioned feeling caught up with your breath, causing an unnatural, “out-of-sorts” breathing. I thought I’d follow-up with another exercise that will offer one more tool in your meditation tool kit.

When I recently participated in my second Chopra Center Meditation Challenge I found this regular, daily reminder such a welcome way to hold myself accountable for my meditation practice and yet let go…which is really what meditation is all about for me.

While I have the best intentions, even as a health coach I find I need accountability. As I offer support for my clients I find it very important to find sources to support myself to live by example. Meditating on a consistent, regular basis cultivates an inner calm and peace that lasts beyond the actual meditation. These challenges have helped to reset my daily practices and reconnect me to this valuable source of calm strength within my own day.

When I meditate, I find I am able to leave behind some of my mind’s restless, confused clutter – to a place of calm, strength and clarity. Often when I meditate I am left with a sense of expanding, openness and connection.

Curious about incorporating meditation into your daily rituals? Here is another basic meditation exercise that I find useful to get me started.

WHAT YOU’LL NEED

No tools are necessary however a comfortable, quiet place to sit will help. A set of prayer beads or mala beads may help you to relax and focus on your meditation rather than on counting. Otherwise you can simply count by fours by lightly tapping your thumb to each finger on your right or left hand.

Choose your mantra. This can be something as simple as a personal affirmation that resonates with you in the moment, such as “I am enough,” “I am fulfilled and joyful,” “I am openly accept abundance into my life now,” I feel deep gratitude,” I am love.” You may also choose to create your own uniquely personal mantra.

I have found that I enjoy choosing a sanskrit mantra such as any of those listed below for their specific ancient meaning. I find these to be a wonderful point of focus.

Ganesha: Om Gum Ganapatayei Namaha

Rough Translation: ‘Om and salutations to the remover of obstacles for which Gum is the seed.’

Lakshmi: Om Shrim Mahalakshmiyei Swaha

Rough Translation: ‘Om and salutations to that feminine energy which bestows all manner of wealth, and for which Shrim is the seed’

Durga: Om Dum Durgayei Namaha

Rough Translation: ‘Om and Salutations to that feminine energy which protects from all manner of negative influences, and for which Dum is the seed.’

Saraswati: Om Eim Saraswatyei Swaha

Rough Translation: ‘Om and salutations to that feminine energy which informs all artistic and scholastic endeavor, and for which Eim (pronounced I’m) is the seed.’

Shiva: Om Namah Shivaya

This mantra has no translation but may be seen as ‘Om and salutations to that which I am capable of becoming.’

Rama: Om Sri Rama Jaya Rama, Jaya, Jaya Rama

Rough Translation: ‘Om and Victory to Rama (the self within), victory, victory to Rama.’

Interested in hearing a few pf these mantras? You may find this useful. Find more from Thomas Ashley-Farrand on mantras.

Select a mantra that feels right for you right now. This may change as you continue to meditate and develop a sense for your own style and specific needs.

Now let’s get started!

MANTRA MEDITATION EXERCISE

(2-5 minutes or as long as it takes to say your mantra 108 times – When you are beginning setting a gentle timer may help.)

  1. Sit in a comfortable position.

  2. Close your eyes.

  3. Starting from your head down, begin to soften and relax your muscles (eyelids, jaw, shoulders, hands, belly, feet).

  4. Now gently place your attention on mantra. Begin to recite your mantra. Use whatever tool assists you to count. There is a lot of symbolism in the 108 repetitions, but if at first you lose track of the counting don’t worry. Chanting the mantra a different number of times is still beneficial and it is the discipline of trying that matters.

  5. Breathe in and out naturally.

  6. Notice any feelings and sensations that arise and allow them to pass.

  7. If your attention wanders from your mantra, gently bring it back.

  8. How you feel before and after this experience?

Add this meditation to your daily ritual at a regular time each day. Perhaps just after your wake-up or before bed. You may find that you prefer to use a different mantra for different times of the day or you may find one mantra that simply feels right. I find that after I workout or do my yoga asana practice is the best time for me to sit in meditation.

As you practice, you may find that your body or other distractions or thoughts call for your attention. Be kind to yourself and gently guide your attention back to your mantra and your purpose.

Keep a daily journal for ten days, listening and noticing everything that comes to you. Refrain from judging, Instead, simply allow these feelings and observations to rise to the surface.

If you used the One Point of Focus exercise how does this practice feel differently to you?

After ten days take a moment to read your journaling. Healthy daily habits often encourage others to form. Once healthy habits start to flow, they build their own momentum and clear a path for greatness moving forward.

This one daily habit of meditation has literally transformed my life…It was after just such an exercise, that I made the decision to return to school and pursue my holistic health coach certification.

I have often found answers and knowledge bubbling to the surface during my meditations. Now when I am searching for clarity, I find I often return to my meditation practice to help me to relax, focus and allow the inner answers to flow. Clearing the way for great…

Let me know how your meditation practice is coming along! Don’t worry if your mind still races or feels full, often times for me my mind slows but never completely clears. I simply feel a space between my thoughts. What do you feel? May peace and success be with you…

In Health & Gratitude,

Join our community on Facebook for healthy inspiration, daily!

Find me on Facebook  here.

Follow me on Twitter @CleaShannon.

Hungry for more?! Order your FREE Nutrition Book now.

 

Clearing the Way for Great – Beginning Meditation

0
Comments Posted on Apr 12, 2012 Last Updated Apr 09, 2012 Posted by Clea

Daily meditation practice creates clarity and calm strength.

 

I recently participated in my second Chopra Center Meditation Challenge. Even though I have a regular, daily, meditation practice I have found it to be so helpful to be a part of these community challenges.

When I meditate, I find I am able to leave behind some of my mind’s restless, confused clutter – to a place of calm, strength and clarity. Often when I meditate I am left with a sense of expanding, openness and connection.

While I have the best intentions, even as a health coach I find I need accountability. As I offer support for my clients I find it very important to find sources to support myself to live by example. Meditating on a consistent, regular basis cultivates an inner calm and peace that lasts beyond the actual meditation. These challenges have helped to reset my daily practices and reconnect me to this valuable source of calm strength within my own day.

As I write this a friend in our community just asked a question about meditation and getting caught up in breath and the “rules.” Getting started can feel daunting – especially when people tell you to clear your mind and envision a blank page…by the way, neither of these worked for me at all!

Curious about incorporating meditation into your daily rituals? Here is a basic meditation exercise that I find useful to get me started.

SINGLE POINT OF FOCUS EXERCISE

(2-5 minutes – When you are beginning setting a gentle timer may help.)

  1. Sit in a comfortable position.

  2. Close your eyes.

  3. Starting from your head down, begin to soften and relax your muscles (eyelids, jaw, shoulders, hands, belly, feet).

  4. Now gently place your attention on the left side of your chest, the area around your heart.

  5. Breathe in and out naturally.

  6. Notice any feelings and sensations that arise and allow them to pass.

  7. If your attention wanders from your heart, gently bring it back.

  8. How you feel before and after this experience?

Add this meditation to your daily ritual at a regular time each day. Perhaps just after your wake-up or before bed. I find that after I workout or do my yoga asana practice is the best time for me to sit in meditation.

As you practice, you may find that another area of your body needs your attention or calls for your focus. Listen. I often find focus on the area between my eyes above the bridge of my nose (known as the third-eye center).

Keep a daily journal for ten days, listening and noticing everything that comes to you. Refrain from judging, Instead, simply allow these feelings and observations to rise to the surface.

After ten days take a moment to read your journaling. Healthy daily habits often encourage others to form. Once healthy habits start to flow, they build their own momentum and clear a path for greatness moving forward.

This one daily habit has literally transformed my life…It was after just such an exercise, that I made the decision to return to school and pursue my holistic health coach certification.

I have often found answers and knowledge bubbling to the surface during my meditations. Now when I am searching for clarity, I find I often return to my meditation practice to help me to relax, focus and allow the inner answers to flow. Clearing the way for great…

Let me know how your meditation practice is coming along! Don’t worry if your mind still races or feels full, often times for me my mind slows but never completely clears. I simply feel a space between my thoughts. What do you feel? May peace and success be with you…

In Health & Gratitude,

Join our community on Facebook for healthy inspiration, daily!

Find me on Facebook  here.

Follow me on Twitter @CleaShannon.

Hungry for more?! Order your FREE Nutrition Book now.

 

As Good As Chips – Dry Roasted Chickpeas

0
Comments Posted on Apr 11, 2012 Last Updated Apr 09, 2012 Posted by Clea

Crispy spiced chickpeas add the perfect crunch over sauteed greens.

These crispy, crunchy chickpeas, also known as garbanzo beans, hit the spot and are a perfect snack, topping for rice or salads. How did I achieve crispy, crunchy chickpea perfection? And I’m going to reveal the secret…

While I’ve made roasted chickpeas for years it was not until I enrolled in Nutrition School. During this process I started to re-evaluate a lot of the recipes I was cooking with and look for healthier alternatives. Now I have the knowledge to substitute and re-work my favorite recipes. That’s when I started to experiment with dry roasting.  This method uses a lot less oil and the result is delicious! No more slightly toasted, mushy-in-the-center chickpeas – instead this is dry roasted, crispy, crunchy perfection!

What’s the secret? The dry roasting! Simple, clean, easy AND healthier! But the results speak for themselves…

One of my health coaching clients after eating this recipe “I can close my eyes and I feel like I’m eating chips! Crazy they taste so good!”

That’s right…and I’m sharing the recipe with you below. You can eat these plain, as a perfect bite-size snack. Or add them to salads as a crunchy crouton-alternative or top your rice, greens or veggies with these tasty little seasoned bites.

In parts of India chickpeas are eaten in large amounts, often daily. Why include these bite-size little legumes into our daily foods? Participants in a recent study reported more satisfaction with their diet when chickpeas (a.k.a. garbanzo beans) were included. This same study showed that people who ate chickpeas consumed fewer processed food snacks during those test weeks. The protein and extra fiber available in chickpeas also helps to satisfy us for a longer period of time – great for a power snack!

Another recent study, demonstrated that it took only one week of eating chickpeas to improve participants’ control of blood sugar and insulin secretion. Only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits!

What are you waiting for? Get dry roasting!

ENJOY,

Join our community on Facebook for healthy inspiration, daily!

Find me on Facebook  here.

Follow me on Twitter @CleaShannon.

Hungry for more?! Order your FREE Nutrition Book now.

 

 

 

 

 

 

 

INGREDIENTS

1 cup dry chickpeas, soaked overnight, drained and rinsed OR 2 15 oz. cans chickpeas, drained and rinsed (a.k.a. garbanzo beans)

1  Tablespoons melted ghee (my favorite), grapeseed or olive oil

Sea Salt to taste

rimmed baking sheet

 

Flavor Options:

MASALA SPICE – 1 Tablespoon Spring Masala spices

SPICY LIME – dash of cayenne, sea salt, pepper and lime juice

SAVORY BLEND – Bragg’s Amino blend, fresh ground pepper

OR a Spice blend of your choice

 

Dry roasted chickpeas with Masala Spice blend

METHOD

  1. Preheat oven to 450F.

  2. Pad the chickpeas gently with a paper towel to soak up any left over moisture.

  3. On a rimmed baking sheet spread the beans out evenly.

  4. Roast for 30-40 minutes until the chickpeas are a deep golden brown and crunchy. Time may vary due to oven temperature. Make sure to remove BEFORE burning. Stir gently throughout cooking.

  5. While the chickpeas roast, add the ghee or oil of your choice to a medium saucepan on low-medium heat. Add the dry spices and gently stir until thoroughly mixed. Remove from heat and set aside.

  6. When the chickpeas are done add them to the saucepan with the spices and stir until mixed and coated.

  7. Remove and place in an airtight container. Toss with remaining liquid seasonings, such as lime juice or Bragg’s.

  8.  ENJOY!

     

    Join our community on Facebook for healthy inspiration, daily! Find me on Facebook  here. Follow me on Twitter @CleaShannon.

    Hungry for more?! Order your FREE Nutrition Book now.

Giving Up Prematurely?

0
Comments Posted on Apr 09, 2012 Last Updated Apr 09, 2012 Posted by Clea

 

 

 

 

 

 

 

 

 

 

Chances are, you or someone you know, has given up gluten, dairy or both. But have we found these controversial foods guilty without a fair trial?

I recently watched this free segment on Gaiam TV with Dr. Douillard, (The 3-Season Diet).

He examined the myths and facts behind gluten and diary and gives a really fresh perspective on what’s going on in our body. He also shared 10 ways to boost your digestion, which I found to be fascinating and pretty simple ways to feel better right away.

You can find this free segment here.

Be well,


Join our community on Facebook for healthy inspiration, daily!

Find me on Facebook  here.

Follow me on Twitter @CleaShannon.

Hungry for more?! Order your FREE Nutrition Book now.

Quick and Healthy Gluten-Free Pancakes

0
Comments Posted on Apr 08, 2012 Last Updated Apr 07, 2012 Posted by Clea

Gluten-free pancakes are a staple in our home. We come up with new variations often, so when we come back to a recipe it time and again, we know it’s a keeper!

These simple, delicious pancakes can be made from scratch. If you’re short on time or making these on a weekday,  you can easily substitute in a mix and embellish with our remaining ingredients. When we do this we prefer to use Arrowhead Mills Gluten-Free Pancake and Waffle Mix.

These pancakes are so lovely and lightly sweet that in the words of my daughter “these don’t even NEED syrup!” So if you’re short on syrup, or out, this is the recipe for you, because these little gems are best served up with a bit of butter, ghee or dairy-free Earth Balance. We add a touch of cinnamon and cardamom and the taste is just right!

This recipe makes approximately 16 dollar-size pancakes. We often make the recipe on the weekend and double the batch so that we can keep the rest in the fridge for the week. Simply put the cakes in the toaster oven to reheat!

ENJOY and let us know if you add anything:-) In fact, stop by our community on Facebook to post your pancake pics!


Find me on Facebook  here.

Follow me on Twitter @CleaShannon.

Hungry for more?! Order your FREE Nutrition Book now.

Basic Gluten-Free Pancakes Recipe

INGREDIENTS

DRY INGREDIENTS

2 Cups Arrowhead Mills Gluten Free Pancake and Waffle Mix

OR

1/4 cup coconut flour
1/4 cup quinoa flakes
1/2 cup sorghum flour

1/4 cup tapioca flour
1-1 1/2 teaspoons cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon nutmeg

1/2 teaspoon xanthan gum

2 teaspoons baking powder
1/2 teaspoon sea salt

WET INGREDIENTS

2 Tablespoons Unsweetened Apple Sauce (if you have the single serve on hand you can use one of those and have a bit left over to serve with your pancakes)

1 Teaspoon Grapeseed Oil, melted Ghee or melted Butter (optional)

2 eggs

2 Tablespoons Succanat

2 Teaspoons Cinnamon (to taste)

1 Teaspoon Cardamom (to taste)

1/2 Cup + 2 Tablespoons Unsweetened Coconut Milk

 

METHOD

  1. In a medium to large mixing bowl, combine dry ingredients if using from scratch variation.

  2. If substituting Arrowhead Mills mix add 2 cups to a medium mixing bowl.

  3. In a small bowl combine wet ingredients.

  4. Add wet to dry mix.

  5. Mix the batter until it is smooth. Add more coconut or non-dairy milk as needed.

  6. Heat large skillet or griddle.

  7. Scoop about 1/4 cup of batter at a time onto griddle.

  8. Spread to a thin layer (about ¼-1/2” thick)

  9. Watch for bubbles to form atop each cake before flipping.

  10. Cook until lightly browned and cooked through.

  11. ENJOY!

 

Spring Greens with Rice

0
Comments Posted on Apr 01, 2012 Last Updated Mar 31, 2012 Posted by Clea

Tiny, bead-like arborio rice

I adore using fresh, seasonal flavors in my recipes which is probably exactly why this Spring Greens with Rice recipe is one of my favorites. Tossed with my citrus dressing, the flavors of the fresh peas, roasted spring onions, yellow split peas and greens really come to life

The arborio rice makes a simple, lovely foundation for this dish. Brown rice can easily be substituted and often is in our home simply because we have it on hand.

Sprinkle a bit of goat cheese over the top for its smooth, creamy texture. If you have a fresh, local source for goat cheese, like we do at our local farmer’s market with Nicolau Farms and Spring Hill cheeses – this is the perfect dish to spotlight just such a cheese!

To cut down on last-minute prep, I prefer to make the dressing, rice and yellow split peas in advance, combining the ingredients only just before serving to maintain a crisp, fresh taste.

Add this tasty spring dish to your celebrations and gatherings – it’s a perfect addition to a brunch, lunch or light dinner. (Psst… maybe even for Easter!)

I’ve learned so much over the last 6 months during at nutrition school – everything from the benefits of seasonal eating to the value of traditional cultural recipes, like this one, that combine rice and beans in a synergistic dish making a deliciously healthy complete protein.

Whether you choose this recipe for its seasonal, local Spring flavors or for its nutrient rich, complete protein (yup, that would be the health coach in me shining through:-) – ENJOY!

Makes approximately 6 servings.

Spring Greens Rice Recipe

  • 6 cups cooked arborio rice (sub brown rice if desired)

  • 2 cups cooked yellow split peas

  • 1 1/2 cups fresh peas (sub frozen if necessary)

  • 4 handfuls of mixed salad greens (I love to add spinach, watercress, whatever I have on hand that’s FRESH!)

  • 10 spring onions, trimmed, cut in half length-wise

  • 1/4 cup goat cheese, crumbled

  • Serve with a big splash of Citrus Vinaigrette

    Citrus Vinaigrette

  • Juice and zest of 1 orange (you may sub Meyer lemons if available and in season)

  • 1 shallot, chopped

  • 1 teaspoon finely chopped cilantro

  • 1/2 teaspoon honey

  • 1 tablespoon champagne or white wine vinegar

  • 1/2 cup good quality olive oil

  • Dash of sea salt and pepper to taste

 

 

 

 

 

 

 

 

 

METHOD

  1.  Cook rice per package directions. Remove from heat, drain any excess water, and set aside until ready to use.

  2. Cook dried yellow spilt peas: In a large saucepan bring 3 cups of water to a boil, add 3/4 cup dried yellow split peas. Cook for 20 -30 minutes or until tender. Drain and set aside.

  3. Boil fresh peas for 30 seconds in salted water. Drain and set aside.

  4. Toss spring onions with a bit of olive oil or unflavored coconut oil. Sprinkle with a dash sea salt. Roast on a baking sheet at 350 degree Fahrenheit for about 35 minutes or until browned. Toss once after about 15 minutes.

  5. Whisk together Citrus Vinaigrette ingredients. Set aside.

  6. In a large bowl toss the rice, yellow split peas, and peas with the Citrus Dressing.

  7. Toss until well coated.

  8. Add the spring onions and salad greens.

  9. Lightly toss into dressing.

  10. Taste! Add salt and pepper as needed.

  11. Serve topped with the spring onions (warm is super yummy) and sprinkled with goat cheese.

It’s making me hungry just typing this up! I’m almost through my Spring cleanse and be sure this will soon be cooking in my own kitchen! When you cook this up I hope you’ll stop by our Facebook page to post a photo. ENJOY!

In Health & Happiness,


 

Join our community on Facebook for healthy inspiration, daily!

Find me on Facebook  here. Follow me on Twitter @CleaShannon.

Hungry for more?! Order your FREE Nutrition Book now.

 

« Older Entries