A Recipe for Summer’s Bounty–Part 2
Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest
This recipe is a combination of everything good about summer. Last summer, I wrote a recipe post on how to use up all that extra zucchini and summer squash. This time, I decided to focus on a few other quintessential summer vegetables. The main ingredients in this summery salad can be found at the farmers’ market now through the end of summer.
This salad meets the criteria for our Substantial Salads cooking class–It is full of protein, vegetables, seasonal ingredients, and is sturdy enough to make in bulk and eat on all week!
The dressing is just a splash of fresh lemon juice and salt to brighten up the flavors. As always, add another squeeze of lemon juice and a pinch of salt if it gets dull after a few days.
Summer Succotash Salad
Serves 6
Ingredients:
2 tablespoons olive oil
1 large sweet onion, chopped (about 1 cup)
1 1/2 cups frozen edamame, thawed
Kernels from 6 ears of corn (about 5 cups)
1 pint cherry or grape tomatoes, halved
1 tablespoon freshly squeezed lemon juice
1/4 cup feta cheese, crumbled (optional)
1/4 cup basil, sliced in chiffonade
Sea salt and freshly ground black pepper, to taste
Preparation:
Heat the olive oil in a medium sauté pan over medium heat. Add the chopped onion and a small pinch of salt and cook, stirring, over medium heat until translucent and tender, about 5 minutes. Lower the heat, add the edamame and corn and stir over medium-low heat for about 1 minute, until tender but still crisp.
Transfer cooked ingredients to a large bowl and toss with the tomatoes and lemon juice. Top with the feta, if using, basil, and black pepper.
It’s time to Detox!!!!!
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
It’s safe to say we are now officially in summer!
Here at Nourish Northwest, I lead a seasonal cleanse, also known as a detox. I love developing the seasonal recipes but I have to say the summer cleanse is my favorite because there are so many fresh fruits and vegetables to use. This is a great time to start eating lighter, fresher and healthier.
I have two main reasons for doing a cleanse. The main one is that I get to a point in the long winter, where I feel like my eating habits aren’t the healthiest and I need to re-set. I usually feel as though I have been eating out too much, eating too much in general, choosing unhealthy foods too often and drinking a little more than I feel is healthy. Every year that I do this, I learn more about what my body really does or doesn’t need and how I can satisfy cravings and hunger with much less that I usually do.
The other reason I have for doing a cleanse is to give my body a chance to eliminate toxins and become more efficient at doing so. Toxins are everywhere. They are present in the air we breathe, the water we drink and the food we eat. Toxins accumulate in our body and can lead to metabolic disturbances, and eventually to serious health concerns, such as chronic fatigue, headaches, inflammatory and autoimmune diseases and cancer. It is the liver’s job to rid the body of these harmful substances and it does so, through a series of reactions. Certain nutrients, such as magnesium, vitamin C, and vitamin B6 are needed for the liver to do its job efficiently, and my cleanse involves eating a lot of foods that are high in those nutrients.
There are many different type of detoxes people do, ranging from complete fasting or water fasting, following the Master Cleanse, or simply choosing to eat “clean” for a couple of weeks. The cleanse that I have done for the past 7 years falls somewhere in the middle of the spectrum of extreme. I am not a proponent of fasting, or the Master Cleanse because these cleanses do not provide your liver with adequate nutrients to do its job. The cleanse I follow is food-based and does not involve supplements. You simply spend the first few days eliminating certain foods from your diet, consume mainly fruits and vegetables for the middle days and then gradually re-introduce the foods back in. It is challenging, but do-able.
Clients have reported feeling more energetic, more clear, less allergy symptoms and some have lost weight. They have enjoyed introducing more vegetables into their diet and have loved the recipes. Here are a couple of quotes from some happy detoxers:
“Although this was very difficult at times my whole appetite has changed. So many of the cravings I had are just really gone and to really give me proof that this way of eating is something my body likes I lost 9 pounds. Now, I am very aware that much of that is because I have so much I need to loose… but what a great affirmation of a way to approach food.” Blakesley C.
“Overall, my body seems thrilled with the increase and variety of vegetables and fruit. I’ve maintained my workout schedule and in some ways have been able to push myself harder than ever. I feel strong and healthy. This experience has altered my lifestyle. I definitely got what I was hoping for.” -Tina
I hope you will join our Summer Detox Group, from July 14th-July 25th with a pre-cleanse meeting on July 12th at 4 pm.
Cleanse package includes:
-12 day cleanse schedule
-12 day meal plan of delicious, healthy recipes designed by a dietitian
-Grocery shopping list
-Meal preparation schedule
-Cooking demo with recipes
-Phone/email support
-A pre-cleanse group meeting to ask any questions you have and meet your fellow cleansers.
Cost: $49
Register here and scroll to the start date of July 12th and click sign up.
The Arm Challenge
Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest
I love all of our group fitness classes at Nourish Northwest. With my 1 year old with me at work most days, I’m lucky to make it to one class a week. Sure, I chase him around, hold him lots, wear him while walking (sometimes up hills)…all those things provide some level of physical fitness. But, for me, that is not enough planned exercise. I need a structured, planned workout to help keep me on track and motivate me the same way group classes used to. Enter the 30 Day Arm Challenge. A few of my nutrition clients have recently asked me about the 30 day fitness challenge trend. I think they are a simple and non-intimidating way to add more strength training to your current workout routine. There are apps and online programs for everything to push ]ups and planks to abs and squats.
Olivia just became a certified personal trainer, and she is a proponent of at-home workouts, especially of the fast, efficient HIIT variety. Even with the Tabata timer app on my phone, I find it hard to plan and actually do a simple 15-20 minute workout at home. This arm challenge gives me a plan; this blog gives me the motivation. I didn’t do before and after pictures (besides the ones below) because my goal is to get stronger, stay accountable, and complete the challenge.
The plan is simple. Day 1 starts with 6 tricep dips, 4 push ups, and 8 mountain climbers. For descriptions of each of these exercises, look here. Since I am an intermediate exerciser, I will do 2 sets of each. By the last day, I will be doing 2 sets of 12 tricep dips, 12 push ups, and 25 mountain climbers. Wish me luck!
Recipe: Sweet Potato Hash
Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest
Sweet potatoes are the common ground tuber of the diet world. They are loved by many, vilified by few. Even the Paleo people embrace them as their sweet-starchy fix. Nutritionally superior to the white potato, sweet potatoes are high in vitamin A, manganese, potassium, vitamin B6 and fiber. Eating a bit of fat (any oil or butter) helps the absorption of some of the nutrients, especially vitamin A. My favorite way to prepare them is to bake them in their skins and eat them with a sprinkle of sea salt and a pat of butter. They are also a staple in many soups and stews we make at Nourish Northwest.
Today, I made a hash. It may be my new favorite. When cooked perfectly, the shreds of sweet potato hold their shape but are soft and caramelized. These are the only ingredients you need:
It helps if you use the grater attachment on a food processor. Or, you can do it by hand.
Chop up the shallot (or onion) and garlic and sauté in coconut oil in a cast iron or other non-stick pan until soft. Stir in the shredded sweet potato and coat with shallot/garlic mixture.
Crank up the heat to medium high to get some color on those spuds! (Can I call them spuds? Sweet spuds?). Put a lid on the pan and let them steam and get crusty at the same time. After about 5 minutes, turn the sweet potatoes with a spatula and let the other side start to caramelize. Put the lid back on and check for tenderness after 3-5 more minutes.
This dish would be excellent as a nest for a fried egg or as a component of a bowl.
Sweet Potato Hash
Ingredients
3-4 medium sweet potatoes, shredded or grated, peeled (optional)
2 Tbs coconut oil
1-2 shallots, finely chopped
2 cloves of garlic, minced
1/2 tsp sea salt, to taste
Preparation
1. Heat coconut oil in a large cast iron or non-stick skillet over medium heat. Sauté shallot and garlic until soft, about 2 minutes.
2. Add shredded sweet potatoes and stir to coat in shallot mixture. Add a pinch of salt.
3. Turn heat up to medium-high and put a lid on the pan. Do not stir the potatoes.
4. After about 5 minutes, check to see if the sweet potatoes are starting to brown. If so, flip them with a spatula in sections.
5. Put the lid back on and let them caramelize on the other side for another 3-5 minutes.
6. Check to see if the potatoes are tender but still hold their shape. Put the lid back on if they are not quite tender.
7. Season with salt and serve.
Vegan Snack Solutions
Post by Paula Jahn, Co-owner and Registered Dietitian at Nourish Northwest
Most of my nutrition clients ask for healthy snack ideas. I always suggest making a mini meal instead of having just one of the three energy-providing nutrients: healthy fat, protein and slowly-digested carbohydrate. This provides sustained energy and helps prevent blood sugar crashes. For example, an apple is a wonderfully healthy food, but it contains almost exclusively carbohydrate; it lacks balance. In order to make it a balanced “mini-meal,” I usually suggest having it with nut butter, cheese, or even a hard boiled egg. For omnivores, cheese and eggs are an easy go-to fat/protein source. Many vegan clients struggle to find balanced snack choices that are not so high in carbohydrate.
Today, I am going to give some vegan snacking suggestions, focusing on the protein component. Plant based sources of protein also have the added benefit of being high in fiber, phytochemicals (anti-oxidants), and often healthy fat. While a piece of fruit and a handful of nuts is a perfectly fine snack, it can get a little tired. Read on for some creative vegan snacking solutions.
Legumes
Beans and lentils rein king in the vegan protein world. Most contain about 9 grams per half cup.
Oven-Roasted Crispy Chickpeas (Works well with edamame, too!)
Apricot Energy Balls (see recipe below)
Hummus and Vegetables
Tofu Jerky, purchased or make your own.
Nuts and Seeds
These are the other main vegetarian sources of protein. They also boast fiber and healthy fats. A handful of nuts or seeds (about ¼ cup) has ~7-8 grams of protein.
Nut Thin Crackers (dietitian-approved “junk food”)
Nut and Seed Granola Bars such as Kind or make your own!
Apricot Energy Balls
1 15 ounce can chickpeas, rinsed
2 tablespoons tahini
1/2 cup dried unsulfured apricots, chopped
3 sprigs rosemary, stripped from stem and chopped
1-2 tablespoons water (optional, as needed)
Pinch of salt
1. Rinse and peel chickpeas, add to food processor.
2. Process until crumbly/creamy, add tahini and, continue to process.
3. Add apricots and rosemary, blend. Add water as needed to make dough.
4. Form into one inch balls and bake at 350 for 12-15 minutes.