On Following a Recipe
Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest
It has been a while since I have been excited for a cookbook. With plenty of internet inspiration through food blogs and from my own experimentation, I rarely feel that I lack material for creating delicious vegetable-based dishes. My brother in law gave me Plenty More by Yotam Ottolenghi for Christmas and I have been leafing through it for weeks. I have followed some recipes loosely, using them more for ideas rather than following the recipe. I cannot remember the last time I followed a recipe.
So, I set out to make a recipe from my new cookbook, trying to follow it as intended by its genius author–even measuring out the spices and salt. I wanted to try a new technique while also keeping the ingredients to a minimum. I immediately ran into a couple of roadblocks. He uses sugar, albeit in small quantities, in many recipes. I am on a dietitian mission with many of my nutrition clients to get them to eat less added sugar. Then, here I am, adding it it vegetables! I have to admit, those carrots were the best part of the dish. I am not sure if it had anything to do with the pinch of sugar I added. Another personal critique is that there is cilantro (devil weed) in many dishes. I hate it so much. But, I love parsley so that is an automatic swap. Overall, the salad was delicious. I scooped it over some cooked farro and it made a satisfying and hearty dinner.
Mung beans are a good source of fiber, protein and iron. They cook fast and are more easily digested than some other legumes.
This method of pan roasting was new to me. The water was seasoned with oil, salt and sugar then boiled off on high heat until the carrots were crisp-tender and caramelized. It took less than 10 minutes.
I love salads that have lots of parsley as the main green. Parsley is underrated in my opinion; it is anti-inflammatory and full of minerals. Don’t be afraid to treat it like a green instead of a garnish.
While I did not quite follow the recipe perfectly, I feel that I captured the essence of Ottolenghi’s intent. I cannot wait to try another!
Recipe:
Mung Bean and Roasted Carrot Salad
(Adapted from Plenty More but Yotam Ottolenghi)
Ingredients
1 cup dried mung beans
4 Tbs olive oil, divided
1 tsp cumin seeds
1 tsp fennel seeds
1 clove garlic, finely chopped or grated
2 Tbs white wine or Champagne vinegar
3 large carrots, cut into 1″ x 1/4″ x 1/2 ” batons
1/2 tsp evaporated cane juice
1 cup flat leaf parsley, roughly chopped
Zest of 1 lemon, grated
3 oz sheep’s milk feta, crumbled
Salt
Preparation
Bring a medium saucepan of water to a boil, add the beans and simmer for 20-25 minutes, until they are cooked but still retain a bite. Drain, shake well and transfer to a large bowl. About three minutes before the beans are done, heat two tablespoons of oil in a small frying pan and add the seeds. Cook on medium heat, stirring often, until they start to pop – about three minutes – then pour, hot oil and all, over the beans, along with the vinegar, garlic, and half a teaspoon of salt.
While the beans are cooking, lay the carrots in a pan large enough for them to form a shallow layer on the bottom. Pour over about 2/3 cup water – the carrots should be nearly submerged – plus two tablespoons of oil and half a teaspoon each of sugar and salt. Bring to a boil and keep on a high heat for eight minutes, by which time the water should have evaporated and the carrots become slightly caramelized but still crunchy. Drain some liquid, if needed.
Add the carrots to the bean bowl, along with the coriander, and stir gently. Transfer to a shallow serving bowl, sprinkle over lemon zest, dot with feta and drizzle with olive oil.
HIIT Wins Again; An At Home Workout!
Post by Olivia Martino, Certified Personal Trainer, Nourish Northwest
For a few years in a row now High Intensity Interval Training has made the “fitness trends of the year” lists. The Huffington Post rates HIIT as the number 1 trend because of it’s accessibility to all levels and ability to produce results. The American College of Sports Medicine rates HIIT as number 2, preceded only by body weight exercise, which we are also big fans of here at Nourish Northwest. There was also an article in this month’s Natural Awakenings about the health benefits of HIIT, citing a study in the Journal of Obesity that showed 3 HIIT sessions a week reduced abdominal fat, improved aerobic and anaerobic fitness and lowered levels of inulin resistance. This shows that HIIT is more than just a “trend.” It’s been the object of many well done scientific studies and the results are always in favor of intense, fast exercise.
If you are unfamiliar with this style of exercise, please read this post I wrote last year. In a nutshell, it involves doing short bursts of physical activity followed by even shorter rest periods. I love it because it’s not only effective, but incredibly time efficient and you can do it just about anywhere, including the comfort of your living room. Here’s a sample HIIT workout to try at home but also be sure and join us for a class to learn some new moves! I teach HIIT here at Nourish Northwest on Tuesdays and Thursdays from 5:45-6:15.
4 Exercise Body Weight HIIT Routine
Download a free Tabata app on your smart phone. This is a timer that is designed specifically to tell you when to start and stop your 20 second intervals. You will do each exercise a series of 8 times in a row. You are then done with that exercise and will move on to the next. This 4 exercise workout is designed to keep your heart rate elevated, while you strengthen your legs, upper body and core. Make sure to warm up (jogging in place, jumping jacks etc) for a few minutes and cool down in the same manner after. Although this is intended for all levels, it can be very intense for the beginner, so take it at your own pace. Just keep moving during the 20 second intervals, whether that means pushing it as hard as possible, or slowing it down. And as always, consult your doctor if you have an cardiac or other health issues that you think may prevent you from safely doing this exercise.
Skaters:
Eight 20 second intervals. Below is your starting position. Keep your head up and back straight. Move from side to side by changing alternating the positioning of your legs. Add a big hop in between if you can.
Push-Ups
Eight 20 second intervals. Push ups are no joke. They are a very advanced exercise, so take them from your knees if you need. Keep those elbows at 90 degree angles.
Jump Squats
Eight 20 second intervals. Start in a squat (pictured left) and then hop up and reach up. Your legs will be on fire by the end!
Spidermans
Eight 20 second intervals. Start in a plank position and bring your left knee to meet your left elbow as you look back towards your knee, feeling a crunch in your obliques. Repeat with your right knee and continue to alternate until the interval is up.
Make a SMART Resolution
Post by Paula Jahn, Registered dietitian and Co-owner at Nourish Northwest
I used to be a New Year’s resolutions naysayer. I have witnessed too many friends and family members make grand proclamations about how this is the year they are going to lose that extra 20 pounds. Recent research indicates that over 40 percent of Americans make New Year’s resolutions and only 8 percent achieve them. Most people’s resolutions are broken and forgotten by Valentine’s Day.
I have softened my view on New Year’s resolutions. I think that the end of the year can be a great time to reflect and make changes. Use that momentum to make some positive changes in your health behaviors.
If you are making a health-related resolution for 2015, here are some suggestions for making New Year’s resolutions to improve your health not just for the coming year, but for years to come!
Make it SMART
As a dietitian, I often guide clients through the goal-setting process. I like to use the SMART model and put each goal through the test. Start simple and limit resolutions to one or two. I encourage making just one nutrition goal and one fitness goal to start. When those are incorporated into your lifestyle and feel effortless, layer on more goals.
Specific: State exactly what you want to accomplish. “I’m going to get fit in the new year,” or “I’m going to eat better,” are not as meaningful as “I am going to start walking 30 minutes per day, 4 times per week,” or “I am going to eat two extra servings of vegetables every day.”
Measurable: The goal needs to have parameters in order to know if it is being achieved. This is also important for tracking purposes. I always encourage my clients to tally if they have met a goal fully, partially or not at all. There is no way to do this if there is nothing objective to measure.
Attainable: The ideal goal should be challenging but also realistic. You must believe that it is something you can achieve in the set time frame.
Relevant: It may take some research or talking to an expert to determine if the steps you are taking to reach your goals are going to produce the result. For example, a person who wants to lose weight may make a goal to switch to a low fat diet, when that may not actually produce weight loss.
Time-based: All goals should be set in a time frame for completion. This can produce a motivating sense of urgency. It is best to treat a New Year’s resolution just like any other goal and break the steps into realistic time frames. The end of 2015 is a long way away; gradually increasing your fitness or improving your diet by setting goals grounded in a shorter time frame will set you up for success!
This is a personal example of a SMART goal (or, maybe my first New Year’s Resolution ever). Back story: My husband and I both grew up eating dinner with the family most nights of the week, at a table, with conversation, and no screens. Until we got a dining room table recently, we were eating on the couches, phones usually perched on the armrest, frantically and messily shoving bites of food into our wandering toddler’s mouth. That is not the dinnertime scene I want our son to remember. So, here’s my SMART Resolution:
“We will make and eat dinner as a family, at the table, with no screens (specific), three times per week (measurable), for one month (time-based).”
This is a challenging and realistic goal that will steer my family in the direction I envision for family dinner. After one month, if all is going well, I can add a day of the week until dinnertime is a routine.
Give Yourself Somewhere to Go
Making lofty goals sets you up for failure and destroys self-confidence. It is important to make your resolution not only sustainable but something you can build on. That way, you are making small goals that you are reaching throughout the year that lead you to the overall goal.
Make it Action-Oriented vs. Results-Oriented
I still dislike weight loss resolutions. It sets the person up for failure and disappointment from the beginning. It is a goal that has no obvious action attached to it. I prefer goals that change health behaviors. Eating less process food, reducing sugar intake, and exercising more are all actionable behaviors that will improve health (and most likely produce weight loss).
What is your SMART Resolution?
Have a wonderful beginning to 2015 and Happy New Year!
Recipe and Gift Idea: Chai Tea Mix
Post by Olivia Martino, Registered Dietitian and C0-Owner, Nourish Northwest
This time of year everyone is giving gifts in the form of cookies and baked goods. Not that I’m against that (you can send any sweet treats to the Nourish Northwest address, attn: Olivia Martino), but there’s only so much sugar you can take. Why not capture those holiday flavors in another way and send a chai tea mix instead? A cup of warm tea is such a great gift and this mix will last several weeks, long after the cookies have gone stale. While you’re making batches as gifts, make sure to make an extra for yourself as well… you deserve a break!
As always, we purchase spices in bulk (New Seasons or Fred Meyer), which is so much more economical than buying several full jars. You can purchase cute glass jars for the mix at Cost Plus World Market or Ikea.
Chai Tea Mix Recipe
Makes about 12-16 teabags
12 green cardamom pods
1/2 teaspoon whole red peppercorns (optional)
1/2 teaspoon whole black peppercorns
1 tablespoon fennel seeds
1/2 teaspoon coriander seeds
1/2 teaspoon whole cloves
1 4-inch cinnamon stick
3 tablespoons chopped candied ginger
1/2 cup loose black tea
Preparation:
Preheat oven to 350°
With a sharp knife, split the cardamom pods in half. Place in a pie tin along with the peppercorns, fennel, coriander, cloves and cinnamon. Toast in the oven for about 5 minutes, or until the spices are fragrant. Remove and cool.
Crush spices lightly with a rolling pin or in a mortar and pestle. You may have to crumble the cinnamon stick with your hands.
In a bowl, toss the spices, candied ginger and tea together until blended.
Spoon into your container of choice (mason jar, cello or parchment or waxed paper bags, vintage tea tin, etc.) Include fillable tea bags and brewing instructions.
Brewing Instructions
Brewing Instructions
tea for one
1 cup of water
1/2 cup of milk
1 tablespoon of Chai Mix placed into a tea bag
Sugar or honey to taste
Bring the water to a boil and add the teabag. Turn off the heat and let steep for about 5 minutes. Add the milk, turn on the flame and reheat until hot. Remove from heat, discard teabag, sweeten to taste, enjoy!
Yin Yoga and Finding Peace Through Life’s Madness
Post by Karli Erickson, Certified Yoga Instructor, Nourish Northwest
In this fast-paced world, it’s important for us to find maintained balance through what life constantly throws at us, and as we move through our days and weeks, setting aside time that’s dedicated just for you is an important component in finding that balance. As we all know, it can be a challenge to think about “scheduling in” that time with all our distractions but is oh so necessary for our sanity. Along with the stress that’s paired with our busy schedules, physical and emotional tension manifests in our bodies, and can sometimes cause more stress and even injury. You might be thinking I’m merely stating the obvious, but please consider this a wake-up call for you to take charge of your needs and embrace this essential time for yourself, especially during the even busier holiday season! So, it is my mission to gently nudge you to in the right direction and suggest giving Yin Yoga a shot in your pursuit to nurture your needs.
What’s Yin Yoga, you say?? Well, it is considered a practice that helps counter your active lifestyle, or your active yoga practice. It compliments our busy schedules by presenting more restorative postures that confront the deep tissues and fascial networks in the areas of our body that particularly respond harshly to stress. Yin is a yoga practice that is done all on the mat without any standing poses, and is supported with props to allow the individual to relax into each stretch that releases bound-up tension. An example of these poses is one that translates to most styles of yoga, which is called Child’s Pose, or Balasana. Child’s Pose (pictured below), helps us take a more internal perspective and allows us to surrender to our agendas.
In the yogic philosophy, it is believed that any time you place something on the forehead, it acts as a visualization tool to come back to whatever you’re trying to focus or meditate on, such as the breath, physical sensations, or an intention, which is something that happens in Child’s Pose. This practice allows you to be completely present and supports restoration in the body and mind, finding a stronger connection to your higher self.
Other poses introduced in Yin go much deeper into the tense muscles (hips, neck and shoulders anyone?!), such as Pigeon Pose (pictured below). Pigeon focuses on opening up the deep tissues in the hips and releases the low back.
Acknowledging the fact that there are so many body types out there, each pose can be modified to support the individual’s physical needs by using props or modifying in some capacity, which is something the instructor will help with. Yin Yoga always ends with the most restorative posture called Savasana, which allows the student some time to settle in and soak up the deliciousness provided by the calm practice paired with the breath. Savasana, which translates to Corpse Pose, happens when the student lies on their back and simply focuses on the present moment, noticing the body’s response to each breath in and out–which is something we rarely do consciously, but effects us on much deeper levels. Perhaps give Yin Yoga a chance in your journey of self-care.
Thank you so much for taking the time to read this, and for considering “upping the ante” with your chill time! Your body will thank you, I promise.
Nourish Northwest offers Yin Yoga every Sunday from 5:15-6:15pm, a great way to end your weekend and start your week!