Archive | November, 2014

French Green Beans with Shallot Red Pepper Vinaigrette

24 Nov
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Served with seasoned grass-fed beef (minced shallot, oregano, thyme, basil, fennel seeds, bay leaf, sea salt) and kalamata black olives.

Side dishes do not need to be complicated, especially during the busy holiday months, but life is too short for them NOT to be delicious and healthy. Wishing you and your family a healthy and happy Thanksgiving!

 

Ingredients:

2 lb French green beans

1 Tbsp Bragg’s raw apple cider vinegar

2 Tbsp extra-virgin olive oil

1 medium shallot, finely minced

1/4 tsp crushed red pepper flakes

sea salt to taste

black pepper to taste

 

Directions:

1. Place clean green beans in a steamer basket (set in a large stock pot with boiling water) and steam for 8 minutes or until tender, but not mush. Remove and place in an ice bath or run cold water over them to stop the cooking process. Pat dry. Set in large bowl.

2. In a bowl (or dressing shaker), whisk the remaining ingredients. Pour desired amount on green beans, toss and serve.

3. Serve them as a side or mixed in as one dish (as shown in photo). Toasted walnuts, pecans or slivered almonds are also a nice option.

Mindful Eating for the Holidays: A Guide to Ditching Food Shame and Elastic Waistbands (Part 2)

17 Nov
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An eye-pleasing foundation to my Mexican Chicken Soup: celery, broccoli, carrots, red bell peppers and garlic. Pretty to look at, healthy for my body and tastes delicious!

You’ve just finished a fun dinner with friends and can’t possibly think about eating any more… that is, until you are presented with the dessert tray–a glorious presentation of apple crisp, pumpkin pie and brownie sundae topped with hot fudge sauce and candied walnuts. You order dessert, even though you are full, and  finish every last bite.

… And then it begins, “Why did I do that? I’m such a pig. I shouldn’t have done that. I feel horrible. I wasn’t even hungry, but it looked so good. Ugh, I’m disgusting.”

You’ve just experienced the strength of eye hunger, one of eight hungers we possess, compounded by your nagging inner critic (does that dude EVER take a break?). The typical American will gain 5-7 lbs over the holidays and eye hunger has a lot to do with that, so let’s explore why this little booger hampers our holiday bliss and what we can do to keep our eye hunger working for us and not against us.

First, let’s define it: Eye hunger is when you become hungry looking at food (via in person, on TV or in a magazine) or reading a recipe, even if you just ate. Many studies have proven that our eyes will override our mouth, stomach and body. For instance, subjects at a movie theater who were given stale popcorn ate it just because it was there and they could smell it. It didn’t even matter that it tasted awful.

So, over the holidays when you are surrounded by mounds of delicious turkey, mashed potatoes and caramel pecan pie slices, use these helpful tools to satisfy your eye hunger without eating double and feeling miserable.

1. Create beauty. Our eyes appreciate beauty, so use pretty plates, napkins and table decor.

2. Surround yourself in beauty. Get out in nature, savor your favorite piece of art, look at pictures of your beloved, listening to soothing music.

3. Cook and eat food of various colors, textures and shapes. Arrange it beautifully on plates and bowls. It takes just as much time, but with a little extra thought, it can make a huge difference in improving your food relationship (and health).

4. Use a small plate. Fill half of your plate with vegetables, a 1/4 with protein (meat or vegetarian based), an 1/8 with starch (potatoes and grains) and an 1/8 with healthy fats (you can also skip the starch if you have diabetes, Celiac disease, etc.). If it is a holiday or special occasion where dessert is served, consider sharing your dessert with one or two people. Or consider a healthier dessert such as dark chocolate dipped strawberries. Ummm… yes please!

Now it is your turn! The next time you buy groceries, practice purchasing vegetables of every color to ensure eye satiety (green, orange, red/purple and yellow/white). If you don’t eat a lot of vegetables, then do it with fruits and vegetables such as making a roasted vegetable salad with broccoli, carrots and cauliflower served with a protein and eating red grapes for dessert. Now that’s a feast to behold!

If you missed part 1 of this series, check it out here!

Mindful Eating for the Holidays: A Guide to Ditching Food Shame and Elastic Waistbands (Part 1)

10 Nov

Have you ever finished your Thanksgiving meal feeling bloated, guilty for what you “shouldn’t have eaten” and wishing you had on expandable panel pants with fart-blocking odor technology? Sucks, doesn’t it? Feeling miserable is no way to spend your holidays. So let’s cut the self-loathing and bring Holiday Cheer back with mindfulness.

Mindful eating is not some woo-woo foodie concept. All it means is to be aware of the nourishment that real food provides us without the judgment and criticism (aka enjoyment!). And it starts by paying attention to what our body is telling us (not our mind).

So let us reclaim the wisdom of our body, shall we? Rather than ignoring the signs of suffering that is evident in the farting, burping and bloating, let’s help our body ditch the Rodney Dangerfield complex and show it a little respect.

The next time you eat a meal, listen to your body and take note (buying a special journal for this works best) of how you feel. If you feel energized, satisfied and your skin is glowing–your on the right track. If you feel sluggish and your poop smells like last weeks rotting cabbage, don’t judge and berate yourself for what or how much you ate, just say, “Sorry body. What can I do differently to feel and look better next time?” And that’s when you’ll check out my handy-dandy chart below to make small changes to feel awesome!

Action Jackson: Practice listening to your body now, so when Thanksgiving rolls around, you’ll have a more attuned idea of what portions and what types of food work well for you. If you need more personalized support, shout me a holla’ down at stephsbell@yahoo.com and we can work together to help you reach food relationship bliss.

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Bison and Black Lentil Chili

3 Nov

IMG_1973A bowl of chili on a crisp night with a classic book soothes my soul–bonus points for a crackling fire. I like my chili hearty, so it’s loaded with vegetables and can easily be made vegan/vegetarian by replacing the ground bison with an extra cup of lentils.

Ingredients:

1 lb ground bison (or grass-fed beef, turkey or chicken)

4 large garlic cloves, minced

1 small red onion, diced

6 carrots, chopped

2 red bell peppers, diced

2 heads broccoli cut into florets

5 celery stalks, chopped

1 cup dry black lentils, rinsed

24 oz jar crushed tomatoes, low or no sodium

4 cups vegetable or chicken stock, low sodium

1 tsp sea salt

20 turns cracked black pepper

2 tsp cinnamon

1 tsp crushed red pepper

1 Tbsp dried oregano

2 Tbsp chili powder

1/4 cup fresh cilantro, chopped

 

Directions:

1. In a large stock pot or dutch oven, brown the bison and drain the fat.

2. Add the remaining ingredients, cover with a lid and bring to a boil. Allow the soup to simmer for 40 minutes or until vegetables are tender.

Serves 6-8