Talking about basil in last Friday’s audio tip got me thinking about one of my favorite side dishes - quinoa with basil pesto. Quinoa (pronouced keen-wah) when mixed with fresh pesto, makes an easy, healthy and delicious side dish.

For those of you that don’t know, quinoa is a whole grain from South America that’s gaining popularity in this country. I love it because it’s gluten-free, low in fat, high in protein, cooks in only 15 minutes and it’s delicious. I use it as a breakfast pooridge or side dish, and include it in my meal planning almost every week (this week I’m eating quinoa with spinach and pine nuts). You can find quinoa at health food stores (buy it from the bulk bin for the best value), at Trader Joe’s, and now even at most large supermarkets. At my local Stop & Shop, I can find it in the natural foods section.

This recipe is so amazingly quick and simple - you cook the quinoa and add fresh pesto to it. I love pesto because it’s so easy to make and has multiple uses, plus it tastes fabulous. Check out the pesto recipe below or use your own. It’s something fun to experiment with based on your taste.

Quinoa with Basil Pesto

Ingredients:
1 cup quinoa
2 cups water
½ tsp. salt
2 cups fresh basil leaves
½ cup walnuts or pinenuts (I’m a big fan of walnuts)
2-3 cloves garlic
¼ cup fresh parmesan cheese, grated (optional)
¼ cup extra virgin olive oil
Salt and pepper, to taste

Directions:

1. Bring 2 cups of water to a boil.
2. Rinse and add quinoa and salt. Reduce heat to low, cover and cook for 15 minutes or until water is absorbed.
3. Make quinoa by combining basil, nuts, garlic and cheese in a food processor. Drizzle olive oil in and mix.
4. Add pesto to cooked quinoa, mix well and serve.

Give it try and let me know what you think, I can’t wait to hear what you have to say.

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Filed under: Healthy Meals, High Quality Food, Basil, Eating, Grains, Side Dishes, Grains, Recipes | 2 Comments

When it comes to summertime, I just can’t get enough basil. Fresh basil is fragrant and flavorful and adds just the right accent to so many foods. This summer I’m growing my own (yep, that’s my window box in the picture) and loving being able to use it in pesto, sauces and with summer tomatoes. And it’s good for us too — the perfect addition to a healthy eating plan that helps ward off a whole series of health issues.

What’s so great about basil? Take a listen to this week’s audio tip and you’ll hear more about why I love it so much, what it does for us, and some simple ways you can use it.

What are your favorite ways to use basil and what do you love about it? Share your thoughts below. And check back next week to see one of my favorite basil recipes that’s healthy and delicious.

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Filed under: Basil, Healthy Meals, Eating, Locally Grown Food, Food | No Comments

By now you’ve probably heard me extol the benefits of eating salmon, especially wild salmon — it’s heart healthy, low-fat, has Omega-3 fatty acids and is full of important nutrients. One of the other benefits of eating fish is that it cooks quickly, and for those of us short on time and interested in healthy eating, this is a real plus. And there are a myriad of ways to prepare it - grilling, broiling, baking, and poaching, just to name a few.

But here’s the thing, I don’t have an outside grill and when it gets hot, turning on the oven just isn’t the answer (for those of you who have window air conditioners and not central air, you know what I mean). My kitchen gets hot in a heartbeat! So that’s why I’m a big fan of cooking quick and healthy meals on the stove top.

Here’s a quick and simple recipe that I want to share which I think you’ll like. We had this at a friend’s house a few months ago and it was delicious. I got the recipe and I’ve been experimenting with it. You can make it in about 10 minutes and it’s even better if you use the freshest of ingredients from your garden or local farmstand.

Ingredients:

1 lb. salmon (wild salmon, if possible) fillet, cut into four portions, or four salmon steaks
1 tbsp. olive oil
1 medium onions cut lengthwise
2 garlic cloves, finely chopped
2 medium tomatoes cut in chunks (I love using fresh heirloom tomatoes from the farmers’ market)
2 tablespoons, fresh parsley or basil, chopped (there’s nothing better than the basil I’ve been growing)
1/3 tsp. black pepper
1/2 tsp. paprika
1/2 tsp. kosher salt
1/2 large lemon

Directions:

1. Rinse salmon and sprinkle on some of the salt.
2. In large frying pan, heat oil and add onion, paprika, black pepper, remaining salt and garlic. Saute for 1-2 minutes.
3. Move aside the onions for the fish to sit at the bottom of the pan.
4. Add salmon and squeeze lemon juice on pieces.
5. Place onions on top of salmon, add the tomatoes and sprinkle parsley or basil over everything.
6. Cover and simmer until salmon is tender, about 5-10 minutes depending on thickness. Salmon is ready when it easily flakes with a fork.

If it a try and let me know what you think. And please share other ideas you have for quick and simple meals using salmon.

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Filed under: Food preparation, Salmon, Omega 3 fatty acids, Optimal Health, Healthy Meals, Recipes, Vegetables, Heart Health, Locally Grown Food | No Comments

I’ve never thought of myself as someone with much of a green thumb, but that’s something that’s changing (check it out, I’m watering my collard greens and kale!). And this year I’m growing some beautiful produce that my husband and I can enjoy. Truth be told, what’s better than that? I’m eating locally grown produce that’s healthy, in-season and delicious which totally supports my notion of optimal health and what I most believe in. And as you know, eating the healthiest of foods helps prevent disease, energizes us and nourishes us with nutrients that can be lacking in produce that’s been sitting around for awhile.

Last summer, I made my first attempt at gardening. I live in a condo and there’s really no backyard to plant a big garden, but there is a place to put pots out. I tried tomatoes, planted them too late in the season and they didn’t do well. But this year, I’ve been totally inspired. I went to a seedling sale in late May at my favorite place, Common Ground, an environmental high school in New Haven where I’m on the board (more on that later). I planted kale, collards and sun gold tomatoes. The kale and collards are growing by leaps and bounds. I was away for a week, came home and couldn’t believe how lots of sun and plentiful amounts of water made a difference.

I love the concept of growing my own food for several reasons. Here are just a few of the benefits you can reap:

- Saving money. Although it takes time to grow and harvest, growing your own food can save you lots of money on produce, especially when you have room for a larger garden

- Eating healthier. What’s better than knowing that you’ve grown your food without pesticides and other harmful chemicals? Growning your own promotes healthy eating.

- Eating seasonally. Nature intended us to eat according to what was in season, not have foods shipped from around the world to eat whenever we feel like it

- Less stress on the environment. Think no packaging or transporation costs. It supports the environment and it’s simple way to add value.

- Reducing your stress levels.  Playing in the dirt is just plain fun! I loved planting my seedlings and now tending to my growing plants. It’s relaxing and rewarding, and most of us don’t connect enough with nature.

- Building community. Go outside to water and what do I find? My neighbors who are tending to their plants too. It’s a great way to connect with my neighbors and build community.

Bottom line: Growing my own food, in my own small way, is totally empowering! It supports my health and makes me feel good on numerous levels.

What’s your experience like doing this? I’d love to hear about your forays into growing your own food.

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Filed under: High Quality Food, Organic Products, Healthy Meals, Locally Grown Food | 2 Comments

I just feel better when I know I’m eating high quality food that supports my health.

But finding high quality food that truly nourishes us, can be a challenge. For example, there’s no guarantee the fruits and vegetables from our large grocery store are bursting with the nutrients we think they are. They may have been sitting for weeks and transported from across the country, all which impacts what we ultimately gain from eating them.

That’s why I’m so passionate about buying locally grown produce. Unlike store bought produce, you know it’s fresh and just been picked. And the taste of a locally grown tomato, just can’t be beat! In the summer, I regularly shop at my local farmers’ market in New Haven, City Seed, because I can buy healthy, fresh food that won’t break the bank. What’s better than that?

Check out this week’s audio tip on both the health and economic benefits of buying locally grown produce. It not only helps us feel our best, but it also supports the community.

Do you buy locally grown food? Please share your experiences here.

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Filed under: Optimal Health, Healthy lifestyle, Community Supported Agriculture, High Quality Food, Healthy Meals, Vegetables, Fruit, Locally Grown Food | No Comments