Recipe: Dinosaur Dill Crunch Salad with Lemon Tahini Dressing and Salt and Vinegar Chickpeas
Post by Olivia Martino, Registered Dietitian and Co-Owner of Nourish Northwest
Today is day one for our group of Spring Cleansers at Nourish Northwest. In an attempt to make it slightly easier for them, I am providing them with several recipes, so they don’t run out of options and their cleanse is as tasty as possible! Expect more blog posts than usual, as I will be sharing these recipes with everyone. The good thing about “cleanse recipes” is that they tend to fit every dietary need/restriction. Enjoy and good luck to the Cleansers!!!!!
Dinosaur Dill Crunch Salad
From Ohsheglows.com
This salad is delicious as is or you can dissect it into parts. Just make the chickpeas for a crunchy snack, or make a big bunch of the dressing to top any salad with!
Makes: 4 servings
Ingredients
For the salt and vinegar chickpeas
- 1 (15-oz) can chickpeas, drained and rinsed
- 2 cups white vinegar
- few pinches of kosher salt
- extra virgin olive oil, to lightly coat
- 2 garlic cloves
- 1/4 cup + 2 tbsp fresh lemon juice
- 1/4 cup tahini
- 2 tbsp water
- 1 tbsp extra virgin olive oil
- 1.5 tbsp nutritional yeast
- 1.5 cups packed dill, stems removed and roughly chopped
- 1/2-3/4 tsp kosher salt, or to taste
For the salad
- 2 small bunches Dinosaur kale (also called Lacinato or Tuscan kale) OR 1 large bunch curly kale
- other greens if desired
- 1 English cucumber, chopped small
- 1/2 red onion, chopped
- 1 batch of Lemon Dill Tahini dressing
- few tablespoons of sesame seeds, toasted if preferred
- 1/2 batch of Salt & Vinegar chickpeas
Instructions
1. Salt and vinegar chickpeas: Preheat oven to 425F and line baking sheet. In a pot, bring 2 cups white vinegar to a boil and add pinch of salt. Add in drained and rinsed chickpeas and bring to a boil for 1 minute (no longer). Turn off heat and let the chickpeas sit in the vinegar for 30 minutes. Drain the chickpeas, place into pot, and light coat with a tiny bit of oil (optional) and a few sprinkles of kosher salt. Place on pan and roast for 35-40 minutes at 425F, until golden and crispy. Halfway through baking, give the pan a shake to rotate the peas. Keep an eye on them to avoid burning. Leave on pan until ready to eat. They are best served fresh as they get soft when stored.
2. Lemon Tahini Dressing: In a mini chopper or food processor, mince the garlic. Now add in the rest of the ingredients, except for the dill, and process until smooth. Give the dill a rough chop and add into processor and process until smooth. Should keep in an air-tight container for 5-8 days in the fridge.
3. Salad: Prep all salad ingredients and add into a large bowl. Massage your desired amount of the dressing into the leaves and let it “marinate” until ready to serve. Add roasted chickpeas on top along with a drizzle of more dressing and sesame seeds.
Mindfulness and Meditation
Post by Olivia Martino, Registered Dietitian and Co-owner of Nourish Northwest
“Spring” in Portland feels like a state of limbo to me. We’re neither in winter or summer. Some days it’s rainy and some days it’s sunny, and I just can’t seem to get dressed for the day appropriately (I’m wearing rain boots today and the sun is out). I can’t figure out when to plant my garden. I’m mostly feeling stuck and uninspired in the cooking department. Do I continue to eat hearty winter greens? Do I want warming soups or colder salads? To gather inspiration for cooking ideas, I took a look back at my old food blog that I am no longer keeping up to see what I cooked last April.
The first recipe that came up was the first meal I cooked in my new apartment in Portland. I had just finished unpacking my kitchen boxes after their long journey from Louisville, KY. Thinking back to where I was last April brought back a flood of emotions. Last spring and the year that followed has been a huge period of transition in my life. From saying goodbye to a life in another place, ending a meaningful relationship and grieving the deaths of two friends to starting a new business, rebuilding old friendships and forming new ones, welcoming a nephew and preparing for another baby, this year has been a roller coaster.
Many people reflect on their lives in January, when making New Year’s resolutions. But I think spring is a good time to really think about what you have been through, where you want to go and how you are going to get there. As a dietitian, I talk with clients a lot about Mindfulness. Mindfulness, according to Buddha, is one of the seven factors of enlightenment and is defined as the attentive awareness of the reality of things around you. I often relate this concept to food and eating. Being mindful of the food we purchase and put into our bodies connects us to nature, the seasons, and the food itself. The Farmer’s Markets just opened, so now is a great time to visit one and see what is in season right now. Being mindful when we are eating allows us to slow down, taste and enjoy our food and in turn, be satisfied with less. When I feel confused about where my life is, I like to practice mindfulness in all areas. To me, this means going on a walk outside, doing yoga, reminiscing with old friends and practicing mindful eating.
Mindful eating, in a nutshell, is paying attention to your food. This means thinking about what you are going to eat and planning your meals ahead of time, focusing on the food and freeing yourself from other distractions. It also includes being aware of your physical surroundings and emotional state. Where are you eating… in the car or at the table? Why are you eating… because you are bored? sad? happy? hungry? It is also important to think about how the food makes you feel. Does it energize you? Or does it make you lethargic? Does it make you smile? Or make you feel a sense of guilt? Do you feel pleasantly satisfied? Or so uncomfortably full that you can’t move?
Some people roll their eyes at the thought of practicing Mindful Eating, or they simply feel that they do not have enough time. If you are trying to make healthy changes in your eating habits this is a crucial step. I am reminded of a story that was told to me by a teacher. He had a client that had a ritual of eating two McDonald’s cheeseburgers and a chocolate shake in his car on his way home from work every day. He was willing to make other significant healthy changes in his life but would not budge on this one. It was his ritual and he simply was not willing to let it go. “Ok fine, ” said my teacher. “You don’t have to stop eating the cheeseburgers but do one thing for me. Pull your car over at a rest area and eat your food there.” The client agreed. The following week, my teacher checked in to see if the client had done his homework. The client reported back that he had and he realized the funniest thing… he hated the taste of McDonald’s cheeseburgers. Hated them. He just never actually taken the time to pay attention to how they tasted before.
Here are some tips for implementing the practice of mindful eating into your daily life:
- Plan ahead: Plan your meals for the week, make a grocery list and stick to it. Prepare your meals and snacks ahead of time
- Set aside time for meals: Schedule it into your calendar if you have to. This is a crucial part of your day.
- Free yourself from distractions: Turn the tv off. Turn the computer off. Put your phone away.
- Use your five senses to examine your food: Taste, Sight, smell, possibly hearing and touch
- Chew your food thoroughly: this means 25 chews for each bite. Chewing makes the food more digestible, draws out the nutrients, lets you taste your food, feel more satisfied and gives your body a chance to feel full.
- Most importantly, no matter what you’re eating, enjoy your food!
Recipe: Black Bean Quinoa Burgers
Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest
With less than two weeks until my due date, I have the sudden urge to stockpile food. Maybe it’s the nesting instinct, or maybe I realize that after the flood of post-baby casseroles, I will be left to my own devices. I’ve always been really good at suggesting this to busy clients, but bad at implementing it myself. In fact, I made these delicious veggie burgers with a client last week and told her that these are the perfect make-ahead-and-freeze burgers. Time to take my own advice.
First, rinse and cook the quinoa. I like the mindless “pasta method”: Just boil quinoa in plenty of salted water for 15 minutes and drain.
When the quinoa is done, a little tail or Saturn ring will pop out and the center will no longer be opaque.
Chop up an onion, garlic, and some oil-packed sun dried tomatoes. Sauté until the onion is soft, then add half of the black beans, spices, and a cup of water.
Add this mixture and half of the cooked quinoa to the food processor.
Mix together the rest of the black beans, quinoa and the pureed mixture. Cool.
Once the “dough” is cooled, drop them on a cookie sheet lined with parchment paper. These are too sticky to form patties with your hands. They will firm up in the oven.
Put the patties in the oven and bake for 20 minutes on one side. Turn the oven up to 375 degrees, flip, and bake another 10 minutes.
Top them with your favorite burger accessories. Yum!
To freeze, layer them in a freezer container with sheets of parchment paper between each patty.
When the last bite of chicken and rice casserole is eaten, I know that I can pull one of these burgers out of the freezer (no need to thaw overnight!) and have a healthy start to dinner. While I have no idea what it’s like to juggle a newborn and cooking dinner, I do know that good nutrition is essential during breastfeeding. These burgers put my mind at ease knowing that they are an almost instantly available source of high quality protein, fiber and complex carbohydrates.
RECIPE
Black Bean Quinoa Burgers
(Adapted from vegetariantimes.com)
Serves 6-8
½ cup quinoa
1/2 onion, finely chopped (1 cup)
1 Tbs olive oil
1/4 cup sun-dried tomatoes in oil, finely chopped
1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
2 cloves garlic, minced
1 tsp chili powder
1/2 tsp smoked paprika
1/2 tsp freshly ground black pepper
Pinch of cayenne pepper
Salt, to taste
6 whole-grain hamburger buns
1. Stir together quinoa and 1½ cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1½ cups cooked quinoa.)
2. Meanwhile, place onion, olive oil, and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. Cook 3 to 4 minutes, or until onion has softened. Stir in ¾ cup black beans, garlic, spices, and 1 cup water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.
3. Transfer bean-onion mixture to food processor, add ¾ cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining ¾ cup quinoa and remaining ¾ cup black beans. Season with salt and pepper, if desired, and cool.
4. Preheat oven to 350°F, and line a baking sheet with parchment paper. Shape bean mixture into 6-8 patties, and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula. Turn oven up to 375°F bake 10 minutes, or until both sides are crisp and brown. Serve on buns.
A Dietitian’s Perspective on Wellness
As a dietitian, I am in a specialized field of wellness. It is common as an expert in the field to emphasize nutrition as the priority. This bias is arguably necessary in order to help clients with food issues, just as other health professionals must view wellness through the lens of their respective specialties: mental health professionals, massage therapists, naturopaths, spiritual leaders, occupational therapists, etc., all have a slant. However, in my quest to counsel and educate clients in a holistic manner, it is imperative that I acknowledge and nurture all dimensions of wellness with my clients.
There are many different lists of the areas of wellness. I am partial to this list, put out by several universities: Seven Dimensions of Wellness
Nutrition falls clearly in the physical dimension. In order to become and remain well, one must maintain a healthy body by eating a balanced diet. Without physical wellbeing, it is difficult to achieve many of the other areas of wellness. It serves as a sort of baseline for wellbeing. It is important for me (and any nutrition professional) to remember that the edges are fuzzy around food issues. For example, where one shops for food is part of environmental stewardship and food choices are often motivated by emotional or social situations. This is why nutrition professionals must discuss each area of wellness with their clients. I have clients who seek dietary counsel to receive a prescription for wellness through food alone. “Just tell me what to eat to be healthy.” While I certainly could write out a meal plan that may improve physical health, if it does nothing to integrate the other areas of wellness, I have failed the client.
Fulfilling all dimensions of wellness is a personal and individualized journey to a balanced life. I know that I tend to neglect some areas. I fixate on physical wellness; if I am eating well, exercising and free from illness, then I am well. I forget that an important aspect of my spiritual wellness is having time alone in nature. A simple walk outside by myself nurtures my spiritual needs and is a practical step I can take each day.
Everybody has a unique way of honoring the areas of wellness. What is important is that they are identified and that active steps are taken to attain them. Achieving wellness is a process that relies on being aware and making choices that lead to a more balanced life.
What are the areas of wellness that need some attention in your life?
My Eight Day Spring Cleanse
Post by Olivia Martino, Registered Dietitian and Co-Owner of Nourish Northwest
The sun has been out a couple of times this month, and to most Portlanders, this means it’s time for shorts and to sit outside and drink beer all day. While I am certainly not opposed to those two things, what this time of year mostly means to me, is that it’s time for a cleanse. A lot of people do cleanses, or detoxes in the spring. This is an appropriate time of year because spring represents regrowth or rebirth. It is also a time of transition in life and in nature. We are transitioning from warming, heavy winter foods to fresh spring veggies. My body always feels ready to do a cleanse in March. I have two main reasons for doing a yearly 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 yearly cleanse is to give my body a chance to eliminate toxins and become more efficient at doing so for the upcoming year. 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. Other ways to decrease toxic exposure are to eat organic foods, drink filtered water and avoid alcohol and tobacco.
There are many different types 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 only fruits and vegetables for the middle days and then gradually re-introduce the foods back in. It is challenging, but do-able. It is structured for 12 days, but I am doing two smaller 8 day cleanses this year. My second session, I will be leading a group at Nourish, the dates TBD. A few clients have expressed interest in doing this cleanse so I am taking requests for dates. Email me at olivia@nourishnorthwest if interested! A little sneak peak into what you have to look forward to/dread….
Day 1… eliminate all alcohol, caffeine, sugar, red meat and dairy. This is pretty much how I normally eat, but taking out caffeine was a challenge for me and I did suffer from headaches for a couple of days.
Day 2….eliminate some other major food groups, as well as salt and oil. This is where the creativity really needs to come in.
Day 3… Down to only fruits, veggies, whole grains and fish.
Day 4… Only fruits, vegetables and rice. I felt surprisingly energetic and satiated all day. I am usually tired and ready for bed at 9 pm, but found myself still up and full of energy much later.
Day 5… Only juices, smoothies and broths. I decided to purchase my first juicer right before this cleanse. I spent this morning of the cleanse juicing up a few blends, recipes courteous of Abby Bliss White, our amazing fitness instructor at Nourish Northwest. I made a beet, carrot, ginger juice, a kale, parsley, cucumber, lemon and broccoli juice and two smoothies. They lasted me all day and again, left me surprisingly energetic and satieted. I also decided to treat myself and spent the evening at Loyly, a Scandanavian spa and sauna house in SE Portland. Sweating is another important part of detoxing. Here you can move from sauna to a cold water plunge and then back into the heat of the steam room. A few cycles of this and I felt incredibly relaxed and cleansed.
Day 6….Starting to re-introduce solid foods and rice back into the diet. This was my one really tough day of the cleanse. I was starving all day long, feeling irritable and emotional. I was sick of eating food with no salt or oil. While these are all very normal emotions, it was definitely a true test of my motivation. I did a lot of reflection this day. I wanted to quit and I almost did.
Day 7… the end is in sight! More foods are coming back in! I have never been so happy to eat a bean!
Day 8… A dinner that was worthy of “non-cleanse” status. This is a diet I can sustain.
Lessons I have learned from doing this cleanse:
- Always do it with someone else. You will need emotional support and external motivation, someone to cook with and to hang out with. I had an amazing cleanse partner this time and this was, by far, the most delicious cleanse I have ever done.
- PLAN, PLAN, PLAN. I wrote myself out a daily meal plan this year for the first time. This was extremely helpful. There are days when your brain feels pretty foggy and you are confused as to how to get through the day’s tasks, much less prepare three meals a day. Always have plenty of food with you at all times. Do a big grocery shop in the beginning and plan on a few more little ones throughout. Spend a few nights cooking enough food for the next few days.
- Try to exercise lightly daily. Walks are the perfect exercise for cleanses.
- Be mindful of your food. I ate my dinners with music off, computer off and no other sounds/distractions whatsoever. This is something I rarely do, but is so important.
- Ease back out of it. This is a lesson I have learned the hard way, when trying to squeeze the cleanse in between parties and events. You will feel TERRIBLE if you spend the first day off the cleanse eating cheeseburgers and drinking a lot of beer. Trust me.
- I am stronger than I think. I somehow always forget this and it is a good thing to know about yourself. Doing a cleanse is a major mental challenge. It tests you in many ways.
So, again, if you are interested in joining me for my second round of this cleanse, email me at olivia@nourishnorthwest.com and I will figure out dates that work best for everyone. You will receive the cleanse schedule, meal plan, recipes and most importantly, group support. I hope you’ll join me!