We were in the kitchen whipping up the perfect spring, clean eating soup featuring antioxidant-rich asparagus, perfect for helping to prevent cancer and diabetes, and heart healthy shiitake mushrooms.  As temperatures warm up, it’s time to lighten up your diet with spring vegetables like asparagus will help you detox and energize, supporting your immune system with healthy whole foods.

Today’s soup is super easy to make and features a minimum of ingredients making it easy on your pocketbook yet a quick and healthy dinner entree on busy work days.  I blended it to a creamy texture, without a touch of dairy, and added lime juice, cayenne pepper and a healthy dose of fresh dill to bring out the flavor.  You will love this and I bet your family will too. Pair with your favorite sandwich on whole grain bread or leafy green salad and have fun experimenting with the seasonings and ingredients to make it your own.

Check out the video and recipe below:

Asparagus Soup with Shiitake Mushrooms and Dill

Ingredients:

1 medium onion, chopped
2 cloves garlic, minced
1 tbsp. olive oil
8 ounces, shiitake mushrooms, chopped
2 bunches asparagus, fibrous ends broken off and chopped into 1 inch pieces
6 cups vegetable broth
2 tbsp. fresh lime juice
2 tbsp. sherry
1-2 tbsp. fresh dill
cayenne pepper, salt and freshly ground pepper to taste
dollop of plain Greek yogurt (optional)

Directions:

1. Heat olive oil in soup pot and add onion sauteing for 3-5 minutes until soft.
2. Add garlic and saute for 1 minute and then add mushrooms and saute for several minutes until soft.
3. Add asparagus and vegetable broth. Bring to boil, reduce heat and simmer for approximately 15-20 minutes until asparagus is tender.
4. Let cool slightly and then puree soup with an immersion blender to desired consistency.
5. Add lime juice, sherry, dill, cayenne, salt and pepper.

What’s your favorite way to share and enjoy fresh asparagus in spring that’s quick, healthy and delicious yet easy on the pocketbook?

]]> http://www.healthy-endeavors.com/2013/03/31/clean-eating-spring-asparagus-soup-with-shiitake-mushrooms-and-dill/feed/ 1 http://www.healthy-endeavors.com/2013/03/20/spring-awakenings-meditation-and-quiet-reflection-support-perfect-health/ http://www.healthy-endeavors.com/2013/03/20/spring-awakenings-meditation-and-quiet-reflection-support-perfect-health/#comments Wed, 20 Mar 2013 13:33:06 +0000 Wendy http://www.healthy-endeavors.com/?p=2011 Are you anything like me, The Clean Eating Coach, when it comes to getting more still, meditating and slowing down your pace?

• You constantly are on the go and delight in getting things done and checked off the list?
• You love the idea of being a “doer” but just “being” with no agenda or list can make you uncomfortable?
• You have to schedule in some downtime because you’re not naturally good at just making it happen?

With today being the first day of spring, I’m reflecting on how my go-go-go approach to life, while helpful in many ways, doesn’t support the goal of perfect health.  We can’t continually run around and wear ourselves thin taking care of everyone else AND expect to personally be in optimal health.

That’s where the power of meditation comes in.  In addition to a daily Buddhist practice that I maintain which helps keep me calm and centered, I also benefit when I make the time for 10 minutes of quiet meditation in the morning.  My highly energized disposition (known as ‘vata’ in Ayurvedic medicine, one of three doshas or body constitutions) can sometimes leave me in serious need of grounding – even a health coach can only take so much running around!

But I’ll be the first to admit that I practice meditation quasi-regularly – I go through stretches when I’m making it a priority and other times when things fall by the wayside.  Just last week, however, I saw on a client’s Facebook page that she was taking part in a fre*e 21-day meditation challenge focused on the theme of perfect health (seriously, who doesn’t want that?) sponsored by Deepak Chopra and Oprah.  Although they were already into day 2 when I signed up, I quickly made the time to register and start the daily meditations. Each day you listen to an intro by Oprah, an overview of the day’s theme by Deepak and then do a 10 minute meditation.   There is also a journal in which to record your personal reflections and observations about the day’s topic.

It’s more than a week into it and I have to say that I’m looking forward to it every morning – eager to see what’s in store with the profound messages about health that Deepak Chopra shares.  I love the notion that any of us can start turning our health around today. The more we get in tune with our bodies and slow down the easier it is.  And it’s interesting how my own meditation journey is mirroring many of my clients who are also working on slowing down and being present.

Why is a grounding practice like meditation so important? It helps us in a myriad of ways including calming our body and mind, reducing stress, reducing blood pressure, boosting our immune system, improving our mood and increasing productivity and focus in other parts of our lives.  Getting quiet allows us to take a break from the hectic pace in which so many of us find ourselves, myself included.

Simply put, slowing down supports better health. When I meditate, I feel like I focus better throughout the day and I’m able to accomplish more without feeling so scattered or having to try so hard.  I love getting in tune with my breath and my body when I make the space to slow down.  And here’s one more benefit – when we’re not running around feverishly, we are more likely to notice if something’s wrong – when we go slow we tune in to the messages our bodies are trying to share with us but are often so busy that we can’t hear them.

Are you running around too much and sacrificing your own personal health and well being? How could meditation or deep breathing put you on a path to better health? What might you awaken to in your life if you let go and invited in new possibilities by slowing down?

Who says winter has to be all about gaining tons of weight because we’re drawn to our favorite comfort food? In fact, with a little foresight and keeping some “cleaner” ingredients on hand, we all can easily take our favorite winter comfort foods and turn them into healthier dishes with less fat and calories.

Case in point, yesterday I whipped up a clean eating version of Shepard’s Pie, a classic winter comfort food, by using ground turkey instead of ground beef and substituting antioxidant-rich sweet potatoes for white potatoes.  In addition I subbed vegetable broth for the milk and butter you would usually find in a traditional Shepard’s pie. In the end, we had a delicious and savory dish that’s was warming and satisfying but a lot healthier.

Check out the details from the video and see the recipe below:

Turkey Shepard’s Pie with Sweet Potatoes and Roasted Corn

Makes 8 servings

Ingredients:

Turkey filling

1 tbsp. olive oil

1 medium onion, diced

4 celery stalks, diced

1 tbsp. dried tarragon

1 tbsp. dried thyme

1 tsp. salt

Pinch of black pepper

1 ½ pounds ground turkey meat

3 cups frozen corn (I like Trader Joe’s fire roasted corn)

Sweet potato topping

4-5 large, organic sweet potatoes, peeled and cubed

1-1 ½ cups vegetable broth

2 cloves garlic

1 tbsp. fresh or 1 tsp. dried rosemary

Pinch of sea salt

Direction for turkey filling:

1. Heat the oil in a pan and add onion. Sauté until soft, about 5-7 minutes.
2. Add celery and sauté another 5 minutes.
3. Stir in tarragon, thyme, salt and pepper then add ground turkey.  Break up and sauté until cooked through, about 8-10 minutes.
4. Add corn and sauté until heated through; transfer to a 9 x 13 casserole dish.

Directions for sweet potato topping:

1. Place sweet potatoes in a medium pot covered with water. Add a pinch of salt and bring to a boil.
2. Cook for 10-15 minutes, until fork-tender.
3. Drain potatoes and put in a large bowl and let cool slightly.
4. Heat the vegetable broth and garlic in pot over medium heat.  Simmer gently for 5-8 minutes until heated through.
5. Remove garlic cloves and discard.
6. Pour the broth over the sweet potatoes and add rosemary. Use a potato masher or immersion blender to mix until you achieve the desired consistency.

Assemble and bake the pie:

1. Spread the mashed potato mixture over the turkey mixture in an even layer.
2. Bake at 350 degrees until sweet potatoes are golden brown, about 30-35 minutes.

You can’t help but love this dish, comfort food made easy and delicious!

What’s your favorite clean eating version of comfort food?

Photo: Freedigitalphotos

I’m exceptionally happy that I’ve easily navigated the winter cold and flu season feeling GREAT – not even a sniffle, despite spending lots of time around people who have been or currently are sick, sometimes passing their germs around to others in the office.

So that’s telling me that my clean eating diet and healthy lifestyle have a lot of value – all my efforts to prepare healthy, whole foods, often locally grown, do make a difference even though sometimes I’m super busy and could be spending my time on other creative endeavors.

Truth be told, being healthy requires time, effort and money.  Now by that, I don’t mean everything you buy has to be organic and the highest quality – regular conventional produce can keep you plenty healthy.  With the right approach, I think any of us can maintain our health this winter without going broke when utilizing a range of different strategies to make it happen, so of which don’t cost a thing.

Here’s my top 10 list for what’s working for me this winter. I bet you might have other strategies that you’ve been using, so please share your healthy secrets:

1. Reduce your intake of processed foods, especially sugar, which  will suppress the immune system – soda, cookies and candy taste good going  down but they can do a real number on your system. If you need a little sweetness, try a natural sweetener like stevia.
2. Add garlic to your diet, a natural immune booster with both anti-bacterial and anti-viral properties. At the first sign of a cold, I make a pot of garlic soup, a super simple recipe I learned in nutrition school. Simmer 32 ounces of vegetable broth, a head of garlic (cloves peeled) and a tablespoon of miso paste (found at health food stores). Then puree the garlic and some of the broth and add back into the      pot. You have a fantastic weapon to ward off sickness that’s all natural! 
3. Add a fresh, antioxidant juice to your diet daily – try orange, apple, carrot and beet for something a little sweeter the whole      family will drink. Or try my favorite, a green juice like apple, kale,  celery, cucumber and lemon. Fruits and vegetables are full of antioxidants to help support your health.
4. Add more greens to your diet – kale, collards, spinach, etc.  Saute, add to smoothies, add to soups and stews, bake into a chip or eat    raw – get them in any way you can!
5. Opt  for cleaner forms of protein – plant based protein such as beans, and antibiotic-free varieties of meat are helpful.
6. Stay hydrated  - lots of water will help to flush your system.
7. Reduce  stress through such practices as meditation or tai chi.   Increased levels of cortisol, the stress hormone, contributes to wearing  down your immune system, making you more susceptible to illness.
8. Get more rest.   A sleep deprived and stressed out body makes it more likely for you to get sick.
9. Get  more exercise – moderate exercise is proven to boost the immune system. Walking at lunch time on mild days, strength training or Zumba are great ways to jump start your immune system.
10. Take a multi-vitamin, especially if you’re not maintaining a well-balanced diet.

I think one of the most powerful strategies for me has been going to bed earlier, getting  more rest and increasing the quality of my sleep (and limiting my time with technology at night helps a lot too – all those devices we love so much can overstimulate us making good quality sleep hard to find).

So what have you tried this winter that’s keeping you super healthy that you think is a must-do strategy? Do tell!

Case in point, instead of fried chicken, we created panko-pecan crusted chicken that is crispy and oh so tender using an easy buttermilk marinade. Baked in the oven and using lean breasts, it avoids the high calorie and fat version but still tastes like comfort food. We also made a scrumptious batch of Hoppin’ John – collard greens and black eyed peas. Hoppin’ John is a New Years tradition – black eyed peas are thought to bring good luck. By adding caramelized onions, we balanced out the strong flavor of the greens creating a happy taste sensation that was a hit on the set.

Check out the video to see just how easy it is to whip up a healthy soul food dinner that your family will love and won’t do a number on your waistline.

What’s your favorite way to “clean up” your favorite soul food dishes and make a healthier version?

I don’t know about you but I’ve been known to buy multiple cans of certain items only to find I already had some at home.  Taking stock last week, I counted lots of red lentils, cans of beans, canned tomatoes, coconut milk and sardines just to name a few.  So instead of creating meals this month and buying a whole new slew of items, I’m challenging myself to find recipes in the tons of cookbooks I have or online, that use at least some of the ingredients.

I kicked things off with a yummy pumpkin soup using up a couple of leftover cans of pumpkin from Thanksgiving.  I also got busy with the red lentils and made a delicious red lentil stew with kale.  I’ve pledged to make at least one meal per week with items in the pantry before I start making some new dishes I’ve been itching to try.

I like the idea of shaving some dollars off my grocery bill – these days everything is so incredibly expensive. And I can see that I have more “pantry” meals in coming weeks from other items:

• whole grain lasagna noodles – for my favorite butternut squash lasagna
• mandarin oranges – as part of a tasty spinach salad
• salsa – to be added to a quick meal of rice and beans
• coconut milk – for a veggie curry along with the can of garbanzo beans
• split peas for a delicious pea soup
• cornmeal – for cornbread to accompany the soup

You get the idea, there are lots of possibilities plus the fun of being creative on these chilly weekends when staying home seems inviting.

What’s in your pantry that you could easily turn into a meal? How could you use this strategy to help you save some money and create some clean eating meals for your family? Do tell!

This is the perfect gift for those in your life that could use a bit (or a lot) of planning to get or keep them on a healthy path. These four CDs and workbooks will teach you my simple strategy for planning nutrient-dense and delicious clean eating meals that won’t break the bank, and you will learn my easy, repeatable system. Check out all the details here and be sure to use BLACKFRIDAY as the code at checkout to get your special savings (applies to one-payment option only)!

But that’s not all! You can also get 33% off savings on my book, A Healthier You. Co-written with a  host of health and wellness experts, this book will get you into ship shape and help you stay there. I tell all my secrets about optimal health in my chapter, “Clean Eating, Self-Awareness and the Power of Prevention” that you surely won’t want to miss.

Hurry, sale ends Monday at midnight! Be sure to get your special 33% savings and get a leg up on your holiday shopping.  Don’t forget to use code CYBERMONDAY at check out.

Healthy living here you come!!

Wendy Battles, The Clean Eating Coach, sharing a healthy and delicious recipe on WTNH's Good Morning Connecticut.

Yours truly, The Clean Eating Coach, is loving this new, clean eating recipe I developed that is about the furthest you can get from the candied yams my grandmother made when I was little. Of course back then I thought they were delicious, what kid doesn’t like marshmallows?! But times are different now and it’s all about the healthiest foods that taste great but don’t do a number on your waistline.

This healthy side dish features antioxidant-rich sweet potatoes roasted to perfection bringing out their natural, rich flavor.  Instead of loading up on sweeteners, this clean eating version includes fresh herbs, low-fat coconut milk and fresh garlic – lots of flavor without tons of calories.”

This easy-to-make recipe can even be made a day or two in advance to simplify your holiday preparations. This is a kid-friendly, clean eating dish that the whole family will enjoy.”

Yesterday morning, I had big fun demo-ing this super simple recipe with Jeff Valin on Good Morning Connecticut. We demonstrated just how easy it is to add flavor without a whole lot of fat and calories.  Featuring fresh herbs, roasted garlic and lite coconut milk, this is a recipe even the kids will like with the natural sweetness of the sweet potatoes.

Check out the video and add this to your holiday meal plan – it’s easy to make and the aroma of the sweet potatoes and garlic roasting will make your kitchen hard to resist!

Twice Baked Garlic and Herb Sweet Potatoes

Ingredients:

4 pounds sweet potatoes
1 head garlic, cloves separated and unpeeled
½ cup lite coconut milk
1 tbsp. fresh chopped rosemary
1 tbsp. fresh chopped sage
1 tbsp. 5 spice powder
½ tsp. salt

Directions:

1.    Preheat oven to 400 degrees.
2.    Thoroughly scrub sweet potatoes and prick each sweet potato several
times with a fork. Place on a cookie sheet and roast approximately one hour, until soft.
3.    On a separate sheet, place garlic cloves, loosely wrapped in aluminum
foil.  Roast for approximately 30 minutes until tender and slightly browned.
4.    Let garlic cloves cool and then peel.
5.    Peel sweet potatoes and place in a large mixing bowl.
6.    Add roasted garlic, coconut milk, rosemary, sage, 5 spice powder and salt.
7.    Use a potato masher to mash ingredients or alternatively, an immersion
blender, until the desired consistency is reached.
8.    Place in a casserole dish and bake at 350 degree for approximately 30
minutes or until hot.
9.    Garnish with a few rosemary sprigs.

Give this yummy recipe a try and let me know what you think!

Truth be told, during the week, instead of being more pleasurable, it sometimes can seem like a chore, especially after a long day of work. But if I’ve learning anything over the years about getting a quick, clean eating meal on the table, it’s all about preparation, preparation and more preparation.  Half the battle is having the items you need on hand so you’re not scrambling around at the grocery store with no list and no idea of what to buy or make.

Now that fall is here, I’ve put together a list of my Top 10 Must Haves in the kitchen/pantry when you want to turn out a healthy meal plus some ideas for what you can do with them. The list features a mix of fresh, frozen and canned items that combine convenience, simplicity and a dose of creativity.

1. Dark leafy greens (and a bag of frozen greens as back up) – Each week I buy two bunches of greens – One I use for making fresh juices and smoothies and the second for adding to soups, stews, or sautéing and adding to a side dish.  If you can’t find fresh, you can buy high quality frozen greens.

2. Root vegetables – sweet potatoes, beets, butternut squash and parsnips are some of my favorites.  It’s easy to whip up a healthy side of roasted root veggies.  Just dice, add olive oil, sea salt and your favorite herbs and bake in the oven.  Serve them for dinner or use the leftovers at breakfast time.

3. Whole wheat (or gluten-free) tortillas – I always keep a package on hand for making quick meals like bean or fish burritos and sandwiches for lunch.

4. Whole grains – Whether whole wheat pasta, brown rice, quinoa or some other variety, whole grain always makes for a quick meal.  Mix with your favorite protein source and veggies for a quick healthy meal.  And if you don’t like waiting for 45 minutes to cook brown rice, try the quick cooking or frozen variety in a pinch.

5. Ground turkey – I like to keep a pound of frozen turkey on hand to make super quick dishes – add to pasta sauce, soups or stews or make delicious burgers that include fresh, chopped greens.

6.  Salsa/diced tomatoes – I always pick up a jar of salsa to add to things like beans and brown rice. And canned diced tomatoes are a must have too – I’m a fan of the Muir Glen organic brand.

7. Canned beans – super versatile, easy and oh so healthy, I can never get enough of canned beans.  I loved the Eden Organic brand, no added salt and they come in BPA-free cans!

8. Canned tuna or wild salmon – I add wild salmon to so many dishes from a quick salmon salad to pasta sauce.  The healthy omega 3s will keep you focused and satisfied for hours.

9. Frozen fish fillets – These days Whole Food and Stop and Shop have some great choices of freshly caught, flash frozen fish that is pre-packaged. I like to thaw out flounder, cod or halibut fillets, marinate and add to my fish burritos.

10.  Cage-free eggs – Short on dinner ideas? What about a veggie outlet featuring fresh greens and a side of roasted veggies? I say that’s quick, simple and delicious clean eating meal!

What’s your top 10 list of meal planning essentials that you love to keep on hand now that you’re back in your routine ?  Share your top 10 below and let’s brainstorm even more great ideas!

Smoothies are easy to make, can be ready in only a few minutes and provide a healthy way start to any busy morning.
Even better, you can take the traditional fruit smoothie and take it up a notch by adding your favorite raw veggies.

Spinach and kale, antioxidant-rich dark leafy greens, are especially good in smoothies. Spinach has a mild flavor and is perfect to sneak in for kids while kale is more robust in texture and flavor. Either way, your body will stand up a cheer with the calcium, magnesium, vitamins A, C, E and K, fiber, potassium, and iron they will give you.

Check out the video for lots of great ideas about how to make a super healthy and delicious green smoothie and some of the simple ingredients you can add:

Berrylicious green smoothie

And that’s not all, greens are a natural anti-inflammatory, boost your immune system, and will help prevent cancer. With the bounty of local fruits and veggies available this time of year, it’s a snap to create a filling breakfast when you’re on the go.

The beauty of smoothies is making them your own and experimenting with different ingredients. Here’s a simple and healthy smoothie recipe that you can adapt to your liking, especially if you’re knew to the notion of adding greens to a smoothie.

Berrylicious Green Smoothie
Makes 16 ounces

Ingredients:

1/2-3/4 cup almond milk, rice milk, low fat milk or coconut water
1 cup strawberries
1 frozen banana
1 orange
2 cups spinach
1 -2 tbsp. almond butter or a scoop of your favorite protein powder
1 tbsp. ground flax seed, optional
ice cubes, optional

Directions:

1. Wash and chop ingredients as needed
2. Add more or less liquid to create the desired consistency.
3. Blend, serve and enjoy!

What are your favorite ingredients to add to a green smoothie that you love and look forward to making? Do tell!