With this past weekend’s super frigid temperatures (when I pretty much don’t want to leave the house and love hunkering down with some movies), it just screamed comfort food to me.  But instead of reaching for one of my fav comfort foods (like homemade mac and cheese), I was busy creating a comfort food makeover – with a healthy twist.

Check out the ideas I shared on WTNH’s Good Morning Connecticut yesterday for clean eating, cozy comfort foods — Panko-crusted baked chicken (instead of fried), souffled sweet potatoes (light and airy, and oh so delicious instead of mashed potatoes and gravy) and some Hoppin’ John (collard greens and black-eyed peas – a Southern favorite, but without the pork).

Here are the two yummy dishes that I featured which I think you’ll enjoy:

Souffled Sweet Potatoes
(Adapted from Clean Eating Magazine)

I first tried this recipe at Thanksgiving as a savory side dish that was a departure from other sweet potato dishes I’ve made in the past. Sweet potatoes are a great substitution for white potatoes and nutritional powerhouses, full of antioxidants and fiber. This dish is a perfect makeover for traditional mashed potatoes and gravy.

Ingredients:

4 pounds sweet potatoes, well scrubbed
1 head garlic, cloves separated and unpeeled
1/2 cup low sodium vegetable broth
2 tbsp. fresh rosemary, chopped
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
3 large egg whites
1/2 tsp. cream of tartar

Directions:

1. Preheat oven to 400 degrees. Place sweet potatoes on a baking sheet, prick each one several times and bake for 45 minutes to an hour, or until soft.
2. Place the garlic gloves in tightly sealed foil and bake on a separate baking sheet for about 30 minutes until tender.
3. Remove potatoes and garlic and let cool.  When cool enough to handle, peel the potatoes, squeeze the garlic from the skins and combine in a bowl with the broth. Mash until smooth and then add the rosemary, salt and pepper.
4. In a separate bowl, combine the egg whites and cream of tartar.  Use an electric mixer on high speed and whip for 2-3 minutes until stiff peaks form. Fold half the egg whites into the potatoes with a rubber spatula and then fold the rest in.
5. Coat a baking dish with cooking spray and transfer the potato mixture. Bake in the oven at for approximately 30 minutes until the top is slightly browned then serve and enjoy!

Savory Collard Greens and Black-Eyed Peas (Hoppin’ John)

I absolutely love collard greens, especially when prepared in this quick and simple fashion without hours of cooking.  Traditional Southern cooking calls for adding pork for flavor, but we can keep this dish happily vegetarian and healthy yet still flavorful. I love adding in the black-eyed peas for a more complete meal which you can serve with a side of brown rice.

Ingredients:
2 bunches collard greens
1 tbsp. extra virgin olive oil
1 onion, diced
2 cloves garlic, minced
2 15-oz cans black-eyed peas
2 tsp. apple cider or white wine vinegar
salt and pepper taste

Directions:
1. Wash collard greens, cut out stems and stack several leaves on top of each other.  Roll like a cigar and chop collards into small bite size pieces.
2. Heat olive oil in pan, add onion and garlic and saute for a couple of minutes until soft.
3. Add collard greens to pan and saute until bright green. Add a little bit of water if greens start to stick.
4. Add black-eyed peas and cook for a few minutes more until heated through.
5. Season with vinegar, salt and pepper.

What’s your favorite comfort food and what do you do to give it a healthy spin?

What’s my do-over for fall? Well since I’ve just done a cleanse and I’m in a groove with clean eating, I’m focused on adding in 1-2 more servings of vegetables, leafy greens specifically, each day. Not so much a do-over but an add-on.

When I was younger, I always liked the concept of “do-overs” – you know, when you mess something up, you get another try. I love applying that metaphor to our health. It’s easy to be overly hard on ourselves – maybe you didn’t eat so clean over the summer – too much sugar, alcohol or caffeine and processed foods – or perhaps you went to one too many barbecues where you filled your plate and ate with reckless abandon.

So instead of beating yourself up if you didn’t eat as healthfully as you wanted to this summer, let’s have a do-over as we move into fall. But let’s do it in a gentle way that doesn’t feel so restrictive and difficult to maintain. Here are a few suggestions to help you refresh and refocus on clean, healthy eating as we move into fall:

· Identify one food to “crowd out” – It generally doesn’t work to try to change up all the things you’re eating at once, that just sets you up for failure. Removing one less than healthy item, however, can get you on the path to healthier eating. What’s one food for which you’ve been overindulging that you could eliminate? Think about a healthier option for that particular food, something that you would find satisfying. For example, you could crowd out potato chips by making a batch of kale chips. You can still have that crunchy texture in a much healthier form.

· Do a cleanse for a few days – In late August I did a 5-day raw food cleanse that gave my body a nice break – no sugar, dairy, meat, processed food or salt. I ate and drank the most delicious soups, smoothies and green juices that gave me the perfect restart and I’ve been doing a great job of maintaining my healthy eating ever since plus my sugar cravings are completely gone! The good news is that a cleanse can be very simple and inexpensive – for example, identify a few items that you would like to eliminate for a few days so your body and digestive system can rest.

· Eat in silence at least once per week – I love eating in silence with no distractions although I don’t do it nearly as often as I should. Cutting out all distractions helps you connect with your food and get in tune with your body in a powerful way. When we turn off the TV, step away from the computer and learn to be with ourselves, we can often discover that we’re eating far more food that we need to. Quiet down and slow down and your body will appreciate it.

What’s my do-over for fall? Well since I’ve just done a cleanse and I’m in a groove with clean eating, I’m focused on adding in 1-2 more servings of vegetables, leafy greens specifically, each day. Not so much a do-over but an add-on.

What’s your simple do-over plan that will help you reconnect, recharge and take your health up a notch this fall? Do tell!

What about you? On a scale of 1-10, 10 being “I consistently exercised and ate healthfully during the winter,” how would you rate yourself? Are you proud of your winter accomplishments or are you ready to start anew and re-establish some healthier practices?  Warmer, longer days, and lighter eating are a sure-fire way to help you kick the post-winter doldrums and help you feel better in your body.

I’m of the mind that no matter what you may have done yesterday, last week or over the last several months, there’s really no value in beating yourself up if you didn’t achieve your goals. Rather, why not start fresh with a renewed sense of vigor and energy by making a few small, but simple changes.

Here are three suggestions for healthy practices you can begin this week.  Try one or try them all as you transition to spring:

1.       Eat more greens! You may know that eating dark leafy greens is one of the best ways to cleanse your body during spring.  Greens are not only a natural energizer (no caffeine needed!) but they help clear lung congestion, boost the immune system,  detoxify your kidneys and liver, improve circulation and give your body a healthy rest from too many congesting foods such as meat, dairy and sugar. And with the plethora of delicious greens from which to choose (kale, collards, spinach, chard, bok choy, mustard greens, arugula, just to name a few), adding them to your diet doesn’t have to be hard.  Here’s a recipe idea for a simple and tasty side dish that’s chock full of immune boosting nutrients your body will love.

 2.       Build in daily exercise.  It’s so easy to put on weight during the winter when we’re usually less active and can fall off the wagon, yours truly included. But instead of vowing you’re going to exercise an hour a day, or something that might be unrealistic, why not consider what’s realistic for you?  What about 10 or 20 minutes of exercise every day and then work up from there? I like to start simple, find a consistent rhythm that fits in my schedule and build on my success.  Most days I do a 20-30 minute strength or cardio workout in the morning before work and then walk as much as I can during the day.  Soon I plan to start walking to work so I can be more consistent in my mileage.  What about you? What can you start doing this week to exercise that you would enjoy?  In my book, brief and steady exercise that increases over time trumps the overly ambitious plan that never comes to fruition.  

3.       Scrape your tongue.  In Ayurveda, the traditional medicine of India, one of the daily practices to stay healthy is tongue scraping (also known as tongue cleaning).  This simple metal tool (or even a teaspoon will do the trick), removes the layer of toxins, bacteria and dead cells that accumulate on the tongue and can lead to bad breath.   While brushing our teeth supports healthy gums and the prevention of plaque and tartar, brushing your tongue doesn’t adequately remove the toxins.   This is an especially helpful practice as you focus on detoxing from heavy winter foods.  I consistently scrape my tongue first thing when I get up in the morning before I do almost anything else. A tongue scraper is a simple tool to use and you can purchase one in your grocery store or local pharmacy.

Are you ready to embrace a lighter way to eat, more exercise and better health? Which of these three ideas can you start implementing this week?  How can you develop some consistent spring habits?

Truth be told, I’ve been on an extended hiatus getting healthy.  I spent several months this spring and summer dealing with a cancer scare and then having a hysterectomy which all threw me for a loop.   I’m used to being super healthy and feeling energetic most of the time, so even the threat of having a major health concern had me more than a tad bit scared.  I’m happy to report, however, that after a successful surgery, I got a clean bill of health, no cancer whatsoever! 

I’m convinced that my quick recovery was due in equal parts to a positive mindset, healthy eating before and afterward and an amazing support network of family and friends.   One of the best investments before the surgery, was a trip to my fabulous naturopath, Jennifer Botwick, for a pre-surgical protocol of supplements that got my body ready for surgery.  A helpful guided imagery CD and lots of Buddhist prayers helped me visualize an easy surgery with minimal pain and a fast recovery — that worked wonders!  The day after the surgery I have to admit that I felt better than after any surgery I’ve had before, the pain wasn’t bad at all and no terrible side effects from the anesthesia.  Nice!   Per Jennifer’s suggestion, I started drinking fresh vegetable juice from the health food store chock full of healing greens the very next day.  It was easy to digest and the perfect way to help my body to detox.  Believe it or not, I practiced clean eating even in the hospital!

And if weren’t for my wonderful friends and family, I’m sure I wouldn’t have come through so easily. I’ve learned that it’s important to ask for help when you need it, and ask I did.  From making me healthy, clean eating dishes and coming to visit to bringing me great books to read and lots of phone calls, my posse was right there by my side. Thank you!

I have to admit that taking a break from working so hard felt great. And the more I did it this summer, the more I realized that I was thoroughly enjoying my down time.  I guess I didn’t realize just how much both my body and mind needed some rest and healing.  So what was going to be 6 weeks off easily morphed into four months.

I’m looking forward to reconnecting with all of you and getting back to lots of  blog posts, classes and speaking about creating a clean eating lifestyle.  Stay tuned for lots of fun and inspiring conversations this fall.  And one of these days my new clean eating website will be done, chock full of great, clean eating information.

Here’s to your health and a wonderful , clean eating fall!

One of the things I like best about clean eating is that a few simple ingredients blended together can make a delicious meal that can be super easy.  I routinely like to keep it simple with the freshest ingredients. Make it a one pot meal and it’s even better – less mess in the kitchen.

The inspiration for this recipe came from Clean Eating Magazine.  Awhile back I had seen a recipe with black eyed peas and collard greens but I wasn’t so wild about the potatoes.  I actually was looking for it recently, couldn’t find it and put together what I thought sounded good, with some additions and changes.  It was absolutely delicious and it’s so basic that I can see making this pretty regularly in my meal planning routine.

You’ll love this clean eating recipe because it’s so fast, you have it made in about 30 minutes. And with greens, beans and sweet potatoes, it’s brimming with a whole host of nutrients your body needs.  I love that it features so many complex carbohydrates and it will keep your energy up for hours.

Ingredients:

1 medium onion, diced
2 cloves garlic, minced
1 tbsp olive oil
1 32 oz. carton low sodium vegetable broth
2 cups water
2 medium sweet potatoes, diced
1 bunch collards greens, chopped
15 ounce can black-eyed peas (I like Eden Organic)
14.5 ounce can diced tomatoes (I love Muir Glen, all organic)
½ tsp. dried oregano
½ tsp. dried rosemary
Sea salt and fresh pepper, to taste

Directions:

1. Sauté onion and garlic in olive oil until soft, about 5-7 minutes.
2. Add broth, water and sweet potatoes, bring to a boil and simmer for about 10 minutes.
3. Add black-eyed peas, tomatoes, collards greens, oregano and rosemary and simmer until collards are tender, approximately 10-15 minutes.
4. Season with salt and pepper.

What’s your favorite way to combine beans and greens in a soup? Have other ideas for a quick and delicious soup that’s healthy? Do tell!

When I was young, I loved Easter because it meant lots of candy and a pretty new dress for church. Now being a Buddhist, while it doesn’t have a lot of religious significance for me, I appreciate why this holiday is so important to others. Interestingly, in addition to its religious significance, Easter can also be an occasion to overindulge.

As the Clean Eating Coach, I’m all about maintaining a healthy lifestyle all year round, with a few indulgences of course, but there’s no reason why we Easter dinner can’t be healthy and tasty, without being full of fat.  For me, clean eating is about creating a lifestyle that takes many favorite dishes and gives them a healthy spin. Here are just a few ideas to get your creative juices flowing for how you can make your Easter dinner healthier and less full of fat and sugar:

• Add more fresh, leafy greens!Greens are the perfect spring elixir after months of heavy, winter food.  Ideas? Do a stir fry using fresh bok choy, sauté kale or collard greens or roast fresh asparagus (yes, I know, it’s not exactly leafy but it is delicious)
• Make two veggies dishes instead of one!  I know how easy it is to fill up on simple carbs but why not try to veggie dishes instead. Something with a little starch, like sweet potatoes, is a wonderful accompaniment to a dish featuring greens and yet, still so healthy.
• Add flavor to your dishes by using orange or lemon zest or fresh herbs. You can ditch high calorie ingredients like butter in this simple way yet add lots of flavor that your guests will love 
• Skip all the sweeteners – glazed ham or sugary sweet potatoes can easily add on unnecessary calories. Think about roasting sweet potatoes and sweetening with fresh orange juice, cinnamon and nutmeg instead. Add if you’re making a ham, why don’t create your own glass from pure maple syrup or locally grown honey instead of what you’ll find in the grocery store 
• Make a healthy dessert.  Instead of lots of sugary choices and too many options, make one dessert with high quality ingredients that features a natural sweetener like pure maple syrup. Or even better, have a fresh fruit salad!

What’s your plan to keep it healthy but flavorful on Easter? Have any favorite recipes that you can make in a healthier way? Do tell!

The inspiration for this recipe came from Vegetarian Times magazine. Several years ago I came across the recipe but never made it. It’s one of those that I copied, put in my recipe binder and pretty much forgot about it. Recently, I was going through my recipes in an effort to mix things up and try something different.  This one jumped out at me and I was really appreciating how simple it was to make.

I love that it’s all natural, is focused on a variety of clean eating foods and can be made in minimal time — all criteria that make this recipe a keeper.  And it’s the perfect winter soup — seasonal, hearty and satisfying.

I gave it my own spin by switching up some of the ingredients — instead of a white potato, I used a sweet potato (seasonal root vegetable full of antioxidants and fiber), instead of parsley, I used my all-time favorite veggie, kale (rich in Vitamins A, C, E, K, iron, potassium and fiber, to name a few).  And I added in a dash of rosemary which gave it a fantastic flavor. 

I thought it was so cute when my husband Bruce emailed me from work to tell me how delicious it was. You have to love getting others on the clean eating bandwagon too, without a huge amount of effort.

Check out the recipe below and let me what you think if you whip some up.

White Bean and Kale Soup

Ingredients:

3 large cloves garlic, minced
1 medium onion
2 medium carrots
1 tbsp. olive oil
1 large sweet potato, diced
6 cups vegetable broth
2 can cannellini beans (white kidney beans)
1 bunch kale, chopped
2 tsp. dried rosemary
3/4 tsp. kosher salt
1/4 tsp. black pepper

Directions:

1. In food processor, mince garlic then add onion and chop; remove to plate.
2. Add carrots and chop until coarse.
3. In soup pot, heat oil over medium heat.  Add garlic, onion and carrots and cook until softened, about 8 minutes.
4. Add sweet potato and 5 cups of broth. Bring to a boil, reduce heat to simmer and cook for approximately 10 minutes until potatoes are tender.
5. Puree half the beans in the food processor, adding some of the remaining broth to thin.
6. Add the pureed beans, whole beans, kale and remaining broth to the pot along with the rosemary, salt and pepper.
7. Simmer an additional 5-10 minutes until kale is tender.

After a few weeks of eating more than I normally would during the holidays, not to mention being out of my usual routine with family and friends visiting, I’m happy to be back in rythym with my meal planning efforts. For me, meal planning has everything to do with practicing clean eating, day after day, and week after week, in a way that’s inviting and delicious.

Although I didn’t totally overindulge during the holidays and go crazy, I did eat more meat and cheese than I normally would which has me feeling a bit congested. All the more reason for some simple recipes and clean eating meals this week.

Here’s a look at what I’m whipping up:

• Tuna burgers  — I love this recipe from Tosca Reno’s Eat-Clean Diet Cookbook. They are super simple to make and so delicious!
• Quinoa with sundried tomatoes – also found this in the Eat Clean cookbook
• White bean and kale soup — I adapted a recipe I found in Vegetarian Times years ago and gave it my own creative spin. First time making it and it’s delish. Yesterday my husband was wowing about it as he ate it for lunch (and truth be told, I was too — lol)
• Moroccan spiced turkey meatballs — I found this recipe on the Clean Eating Magazine site and it looked easy and delicious. I made the sauce already and it smelled divine while cooking. I’m a big fan of Moroccan cooking and the mix of cinnamon, cumin and ginger in the sauce just makes me smile. I’m going to whip up the meatballs tonight
• Sauteed collard greens with sea vegetables.  I’m sauteing the collards with some wakame, one of my favorite sea vegetables, chock full of important minerals that our body needs
• Broiled salmon to round out the week

I love that everything I’m making is simple, uses fresh ingredients and is satisfying.  Breakfasts are focused on raw, green smoothies that include kale, spinach, bananas, avocado and berries, just to name a few.  Lunch always includes a salad along with soup.  All these whole foods means boundless energy and are helping my body re-engage with clean, light eating.

What’s on your meal plan for this week? What are you making that’s simply irresistible and is supporting your clean eating efforts, post holidays?  How does planning meals support your clean eating efforts?

I pretty much have our meal planning routine down to a science. I usually plan things out on Saturday mornings, hit the store in the afternoon and get busy in the kitchen starting either Saturday night or sometime on Sunday. This past weekend, I didn’t make it the store until Sunday, but after the Jets game (darn, they lost to Miami again), I put on my favorite music (Pat Metheny Group…love jazz) and commenced to cooking up a plethora of delicious and healthy dishes.

Here’s a look at what I made this week:

• Slow Cooker Meal: Turkey Soup with Sweet Potatoes & Kale — I made this recipe up as I went along.  I bought a boneless turkey breast and added in organic chicken broth, sweet potatoes, kale, brown rice, onions and a variety of spices. The flavor is fantastic and it’s warming this time of year. Plus I love that there are greens in it.
• Bean and Sausage Gratin: I love this recipe that I found years ago on realsimple.com.  I used antibiotic-free chicken sausage, fresh fennel and sage.  It’s super easy and so tasty.  I made it gluten-free by using g-f bread crumbs.  Instead of Swiss chard, I substituted fresh spinach.
• Jamaican style oatmeal: This is one of my favs thanks to Clean Eating magazine.  I’ve blogged about how good this is. I adapted their recipe a bit and made it my own.
• Garden egg scramble: This is another winner of a recipe from Clean Eating magazine.  I love that it only uses egg whites and it’s delicious with sun dried tomatoes — they are so flavorful.  I added portabella mushrooms and asparagus too. We’re mixing up our breakfasts with the egg scramble and oatmeal.
• Sauteed baby bok choy: I saw it at the health food store on Sunday, it was so beautiful and fresh. I sauteed it lightly in toasted sesame oil. So quick, so delicious.
• Sauteed collard greens: I love eating greens and I love how easy they are to make.  I sauteed two bunches of collards along with onions, walnuts and raisins. Yummy!
• Later in the week, I’ll make some brown rice pasta with pesto.

So think about it, lots of greens — spinach, kale, collard greens and bok choy — along with root vegetables, low-fat protein, and whole grains.   We usually have a salad with lunch and dinner for added greens. If this menu doesn’t scream clean eating, I don’t know what does.  Nothing overly processed, all natural ingredients and whole foods — the way I love to eat. 

Plus we’re focused on a water challenge. I’m chronically dehydrated so I’m focusing on drinking lots of water everyday.  To make it fun, Bruce and I challenge  each other to meet goals — for example, 24 oz by 11 am.  Just helps me stay on track.

When all is said and done, we have more energy and we feel more satisfied eating clean foods. Less snacking going on too.  It’s a great start to the week and the combination of clean eating and meal planning can’t be beat.  Take it from the me, the Clean Eating Coach, if I can do this, so can you!

What about you, what’s your plan to ensure a week of clean eating meals that helps you feel your best?  What have you already made that’s clean, easy and delicious?

Even better, there are simple ways to prepare collard greens that won’t have you cooking them for hours and using pork fat, or boiling all the nutrients away.  My preferred method for preparing greens is sauteing.  It’s a quick cooking method that lends itself to creating a super clean and healthy dish in less than 30 minutes.  I like to make a plentiful amounts so that we can enjoy them over several days.

As you can imagine, I always like to go for organic greens, and when possible, I buy them locally.  I couldn’t find any at the farmers’ market on Saturday, but my nearby health food store usually carries a locally grown variety.  And whether bought locally or at the store, I’m a big fan of getting them home and preparing them as soon as possible to retain the nutrient value.

This particular recipe was an experiment, using ingredients I found in my pantry.  I had the mind to caramelize the onions and I thought it would be a nice contrast with the ever so slight bitterness of the collards.  And I was right —  I got the thumbs up from both my neighbor Haruko who joined us for dinner, and my husband Bruce. I think you’ll love this quick, simple and clean eating recipe that is so healthy!

Collard Greens w/Carmelized Onions, Raisins and Walnuts

Ingredients:

2 bunches fresh collard greens
2 large onions
1 tbsp. olive oil
2 tbsp. raisins
small handful of walnuts
salt, to taste

Directions:

1. Wash collard greens, pat dry and cut from the stalk.  Lie several leaves on top of each other, roll up like a cigar and slice into 1/4″ strips. Chop strips into smaller pieces.
2. Slice onions into half crescents.
3. In large skillet, heat olive oil and saute onions on medium heat for 15-20 minutes, until sweet, making sure not to burn them.
4. Add collard greens and saute for approximately 10 minutes until wilted.
5. Add raisins and walnuts and cook another 1-2 minutes.
6. Add salt, to taste.

What’s your favorite ay to prepare collard greens? What do you do so that they’re simply irresistible and you get your whole family to enjoy?