I'm making lots of Rosemary Red Soup these days. Why? Cause it's super yummy and nourishing. Don't worry, though...my family is not going to turn pink. I'm making it for my family as well as a friend who just had a baby and one who was just diagnosed with breast cancer. Why? Several reasons. It's high in plant protein from the red lentils, which supports lean body mass, mood and detoxification (among other things). The beets stimulate detoxification due to the high Betain content of the beets. Proper detoxification is key to cancer prevention and diet therapy. The recipe also calls for miso, which is fermented soy. Fermented soy helps prevent reproductive organ cancers, like that of the breast, ovaries and prostate. The live active cultures convert cancer-fighting soy isoflavones into their active forms. Only when these isoflavones are activated, do they do us any good. That, unfortunately, means that most of the soy processed in the U.S. is of little use in cancer prevention (and treatment), since U.S. soy products are typically not cultured. Culturing also makes way for better nutrient absorption from soy, unlike non-cultured soy. But back to Rosemary Red Soup! It's delicious and delightfully colorful. It's also a pretty easy to make, especially if you have a hand blender. This cuts out the need to transfer the hot soup into the blender and back into the pot, which can get messy. Here's the recipe: 2 medium beets, chopped 1 large onion, chopped 2 medium carrots, sliced 1 TBSP ghee or real butter Rosemary--1 TBSP dry, 2 TBSP fresh Orgeano--1 TBSP dry, 2 TBSP fresh 6 cups water or broth (careful for MSG) 1 cup red lentils 2-3 tsp light miso 2 bay leaves 1. Chop beets and carrots first and transfer then into a bowl. 2. Dice onion and saute, heating the soup pot first with ghee or butter. 3. Let onion cook on med/low, stirring. 4. When onion begins to soften, add beets and carrots, stirring often for several minutes. 5. Add 6 cups water or MSG-free broth and turn heat to high. 6. Chop fresh herbs finely and add to pot with bay leaves. 7. Add rinsed and soaked (from 10 min to overnight) red lentils 8. Stir, and when mixture comes to a boil, turn to low/warm and let simmer for 40 min, stirring occasionally. 9. When 40 min has passed, remove from heat and blend with hand blender. 10. Dissolve miso in 1/4 cup hot water, add to soup and mix well. 11. Stir and gently reheat if necessary. 12. For extra flavor add crumbled goat's cheese. Have whole grain bread and salad or cooked greens as sides. OR.. have this it by itself. This is a very satisfying and low cal, but protein-rich (because of the lentils) soup. One more thought: If you're feeling the need to "detox", but still want to get your nutrients in (highly recommended), Rosemary Red Soup is a perfect option for a one to three day "fast", along with good hydration and supportive herbal teas. You can use it by itself for the duration of your "fast" or use other nourishing soups for variety. Remember, detoxifying requires protein and SHOULD NOT involve starvation! Yay!! This recipe is from Feeding the Whole Family (my favorite cookbook), by Cynthia Lair. I hope you'll enjoy it as much as I do. BTW, Rosemary Red Soup makes a great Valentine's Day gift! Put it in glass jars to show it off and your presentation is done! Blessings and Good Health, The Gourmet Healer
We've moved! Please visit www.enlightenedwellnessfx.com to find out how to get Functional Nutrition counseling with Angie.
Sunday, November 14, 2010
Rosemary Red Soup
I'm making lots of Rosemary Red Soup these days. Why? Cause it's super yummy and nourishing. Don't worry, though...my family is not going to turn pink. I'm making it for my family as well as a friend who just had a baby and one who was just diagnosed with breast cancer. Why? Several reasons. It's high in plant protein from the red lentils, which supports lean body mass, mood and detoxification (among other things). The beets stimulate detoxification due to the high Betain content of the beets. Proper detoxification is key to cancer prevention and diet therapy. The recipe also calls for miso, which is fermented soy. Fermented soy helps prevent reproductive organ cancers, like that of the breast, ovaries and prostate. The live active cultures convert cancer-fighting soy isoflavones into their active forms. Only when these isoflavones are activated, do they do us any good. That, unfortunately, means that most of the soy processed in the U.S. is of little use in cancer prevention (and treatment), since U.S. soy products are typically not cultured. Culturing also makes way for better nutrient absorption from soy, unlike non-cultured soy. But back to Rosemary Red Soup! It's delicious and delightfully colorful. It's also a pretty easy to make, especially if you have a hand blender. This cuts out the need to transfer the hot soup into the blender and back into the pot, which can get messy. Here's the recipe: 2 medium beets, chopped 1 large onion, chopped 2 medium carrots, sliced 1 TBSP ghee or real butter Rosemary--1 TBSP dry, 2 TBSP fresh Orgeano--1 TBSP dry, 2 TBSP fresh 6 cups water or broth (careful for MSG) 1 cup red lentils 2-3 tsp light miso 2 bay leaves 1. Chop beets and carrots first and transfer then into a bowl. 2. Dice onion and saute, heating the soup pot first with ghee or butter. 3. Let onion cook on med/low, stirring. 4. When onion begins to soften, add beets and carrots, stirring often for several minutes. 5. Add 6 cups water or MSG-free broth and turn heat to high. 6. Chop fresh herbs finely and add to pot with bay leaves. 7. Add rinsed and soaked (from 10 min to overnight) red lentils 8. Stir, and when mixture comes to a boil, turn to low/warm and let simmer for 40 min, stirring occasionally. 9. When 40 min has passed, remove from heat and blend with hand blender. 10. Dissolve miso in 1/4 cup hot water, add to soup and mix well. 11. Stir and gently reheat if necessary. 12. For extra flavor add crumbled goat's cheese. Have whole grain bread and salad or cooked greens as sides. OR.. have this it by itself. This is a very satisfying and low cal, but protein-rich (because of the lentils) soup. One more thought: If you're feeling the need to "detox", but still want to get your nutrients in (highly recommended), Rosemary Red Soup is a perfect option for a one to three day "fast", along with good hydration and supportive herbal teas. You can use it by itself for the duration of your "fast" or use other nourishing soups for variety. Remember, detoxifying requires protein and SHOULD NOT involve starvation! Yay!! This recipe is from Feeding the Whole Family (my favorite cookbook), by Cynthia Lair. I hope you'll enjoy it as much as I do. BTW, Rosemary Red Soup makes a great Valentine's Day gift! Put it in glass jars to show it off and your presentation is done! Blessings and Good Health, The Gourmet Healer
Saturday, October 30, 2010
Eating Seasonally for Winter
We should focus mostly on warming foods in the winter, such as beets, celery, carrots and winter squash, but there are some fruits still available. Check out the link below. Of course, you can certainly buy the frozen berries and other fruits to use in hot cereals.
http://localfoods.about.com/od/whatsinseason/a/WinterFruitVeg.htm
I encourage you to try this squash/oatmeal recipe. It's kind of like baby food, but it is super yummy! I also use oat bran (from the bulk bin), which is smoother and cooks really fast.
1. Halve a butternut squash or other winter squash and seed. Save and clean seeds for roasting if you like.
2. Cover the bottom of a cookie sheet with water and place squashes flat side down.
3. Bake at 350 until skin softens.
4. Scoop out flesh, mash and store in the fridge.
5. Add 1/4 cup to your oats.
6.Mix well in the pan and add a dash of Real Salt, vanilla extract & cinnamon for extra flavor and sweetness.
7.Add 1 tsp of maple syrup if you like, as well.
8.For protein, add 1 TBSP raw almond or peanut (or any nut) butter.
9. I also add 1 tsp of either Virgin Unrefined Coconut Oil or Ghee.
Enjoy!
Tuesday, October 12, 2010
Energy Medicine-More on Reiki
You've experienced life-force energy (ki, chi, prana)--you just may not have known what it was. In fact, it's always there. It is you and you are it. It is everything. Have you ever felt a surge of energy or emotion upon seeing a beautiful nature scene or from sitting on a mountain top or beach? Ever felt a spark in the core of your being when someone you adore walks into the room?
Reiki is this life-force energy from Source, which flows throughout all of life. Reiki is delivered through many conduits, such as nature, music, touch, food, air...basically everything has life-force energy, and learning to sense and work with this energy is the practice of Reiki. This energy from Source has the power to heal--we know this because of the miracles we have experienced and heard or read about. Science has proven that there exists a Human Energy Field (Dr. William A. Tiller) which can be measured. Even the energy centers of the body, the chakras, can be identified with special equipment. The effects of energy patterns on the body and mental effects on energy have also been described. In a paper published in the proceedings of the annual Conference of The International Society for the Study of Subtle Energies and Energy Medicine (ISSSEE), researchers concluded that:
"There is a correlation between the subjects' mental and emotional states and the frequency spectra of the the electrocardiogram (ECG) (*ECG's measure the electricity in the heart). When the subjects sincerely felt love, care or appreciation, the spectra changed to a more ordered and coherent frequency distribution. On the other hand, when the subjects were in a state of frustration, worry, or anger, the ECG spectra was disordered and chaotic. Heart frequencies create an electromagnetic field which is distributed throughout the body. The degree of coherence in the heart is the major determining factor for coherence in the rest of the body, suggesting the possibility that those with higher ECG frequencies were better able to manage their mental and emotional natures and their reactions to stressful events in day-to-day life."
Receiving Reiki as a therapy is a way to positively influence your own energy field, so that you operate at a higher frequency. This is important if you are not happy with where you are right now in life. This means that it is time for growth. If you feel yourself resisting positive change, a shift in your energy field will help you to open your mind and your spirit up, so that you can make the necessary changes that will spark your growth and healing. You can shift your energy field by recieving Reiki treatments and also by recharging your energy field through actvities in nature, eating wholesome, sustainably produced food and by being around and interacting with other people who are operating at high frequencies. These people are unmistakable. It's not a coincidence that you'll usually find these lovely beings out in nature or in yoga class. That said, actvities such as Yoga, Tai Chi and meditation are also ways to harness life-force energy and draw it in, as well as to send it out to others.
When I meet new clients and patients, we're usually meeting because change needs to occur in their lives (and because we need to learn from one another). It's not just about what and how much they're eating, although this is addressed. Disordered eating is only a symptom of deeper emotional, spiritual and energetic imbalances. These root imbalances must be addressed at the same time as one begins to make positive dietary changes. Making and maintaining the mind-body-spirit connection will accelerate healing. I can certainly lend the practice of Reiki, my nutrition expertise and even yoga/meditation/guided imagery, but some clients and patients do need concurrent behavioral therapy and/or other integrative therapies. Healing is a multi-level, action-oriented process.
Reiki is this life-force energy from Source, which flows throughout all of life. Reiki is delivered through many conduits, such as nature, music, touch, food, air...basically everything has life-force energy, and learning to sense and work with this energy is the practice of Reiki. This energy from Source has the power to heal--we know this because of the miracles we have experienced and heard or read about. Science has proven that there exists a Human Energy Field (Dr. William A. Tiller) which can be measured. Even the energy centers of the body, the chakras, can be identified with special equipment. The effects of energy patterns on the body and mental effects on energy have also been described. In a paper published in the proceedings of the annual Conference of The International Society for the Study of Subtle Energies and Energy Medicine (ISSSEE), researchers concluded that:
"There is a correlation between the subjects' mental and emotional states and the frequency spectra of the the electrocardiogram (ECG) (*ECG's measure the electricity in the heart). When the subjects sincerely felt love, care or appreciation, the spectra changed to a more ordered and coherent frequency distribution. On the other hand, when the subjects were in a state of frustration, worry, or anger, the ECG spectra was disordered and chaotic. Heart frequencies create an electromagnetic field which is distributed throughout the body. The degree of coherence in the heart is the major determining factor for coherence in the rest of the body, suggesting the possibility that those with higher ECG frequencies were better able to manage their mental and emotional natures and their reactions to stressful events in day-to-day life."
Receiving Reiki as a therapy is a way to positively influence your own energy field, so that you operate at a higher frequency. This is important if you are not happy with where you are right now in life. This means that it is time for growth. If you feel yourself resisting positive change, a shift in your energy field will help you to open your mind and your spirit up, so that you can make the necessary changes that will spark your growth and healing. You can shift your energy field by recieving Reiki treatments and also by recharging your energy field through actvities in nature, eating wholesome, sustainably produced food and by being around and interacting with other people who are operating at high frequencies. These people are unmistakable. It's not a coincidence that you'll usually find these lovely beings out in nature or in yoga class. That said, actvities such as Yoga, Tai Chi and meditation are also ways to harness life-force energy and draw it in, as well as to send it out to others.
When I meet new clients and patients, we're usually meeting because change needs to occur in their lives (and because we need to learn from one another). It's not just about what and how much they're eating, although this is addressed. Disordered eating is only a symptom of deeper emotional, spiritual and energetic imbalances. These root imbalances must be addressed at the same time as one begins to make positive dietary changes. Making and maintaining the mind-body-spirit connection will accelerate healing. I can certainly lend the practice of Reiki, my nutrition expertise and even yoga/meditation/guided imagery, but some clients and patients do need concurrent behavioral therapy and/or other integrative therapies. Healing is a multi-level, action-oriented process.
Sunday, September 26, 2010
Reiki Services
The Gourmet Healer is now Reiki Level I certified! I am very excited to start helping people receive healing energy other than just with foods. In working with patients and clients in both clinical and private practice, I have noticed that most of the time, people need a shift in energy and on the spiritual level before they can start making positive life and food changes. Physical ailments are but symptoms of energetic imbalances. These energetic imbalances can be healed with Reiki along with good nutrition, physical activity and other healing modalities. Western medicine is best for acute illness, whereas chronic issues start from subtle imbalances in the body and energy field that are not properly dealt with. Certainly if imbalances become chronic, allopathic medicine is needed, but why get to that point?
I would like to help facilitate physical healing by starting with Reiki for my clients who are open. I plan to take Reiki II and III and reach Mastery sometime in 2011, and I can start practicing immediately with a focus on facilitating physical healing.
Contact me for more information about Reiki as a Gourmet Healer service.
Blessings and Good Health!
Saturday, September 11, 2010
Organic Baby Formula: Breast Is Best, But What's Next?
A friend of mine who is not able to breastfeed, asked me about the next best milk to feed her son. She is concerned about the ingredients in the formula she's currently feeding him, one of the ingredients being corn syrup solids. She is right to be concerned. As a classically trained, complimentary seeking pediatric clinical dietitian, I struggle with having to prescribe conventional formulas containing not only low quality ingredients, but ingredients that are treated with chemicals like bleach and hexane in processing. Standard formulas are often times void of essential fatty acids for proper brain development and overall health. Unfortunately, the standard formulas are all that low income families can access. I think that an underlying problem is that many people, even those with plenty of money, just don't know enough to be concerned and therefore don't make their babies' and their own nutrition a top priority. Deb, my friend, I hope you and others find this concise and informative article from The Daily Green helpful. It was certainly helpful for me and I will be checking to see if the formulas recommended are covered by WIC and my patients' insurances.
Organic Baby Formula: Breast Is Best, But What's Next?
Organic Baby Formula: Breast Is Best, But What's Next?
Thursday, September 2, 2010
Quick Stewed Chicken and Asparagus and Black Bean-Quinoa Salad
Tonight, I wanted to get in and out of the kitchen with minimal mess. That's usually the goal, but tonight I was fully committed. It had been a long day at work, and I knew my fiance and my daughter would be starving when they got home at 6:30 from a long day and my daughter's swim practice.
Earlier in the week, I skinned some whole chicken legs and set them in the fridge in a freezer bag. I meant to marinate them, but I never did. This morning as I walked the 15 minutes from my car to work, I did a mental inventory of what I had: the chicken, a can of spicy 365 black beans, asparagus, Roasted Red Pepper Soup, quinoa, salsa, cumin, lime, white wine, garlic, onion, my new Giada Di Laurentis stainless steel dutch oven. Hmm...surely only good things would come of this.
Here's what I did:
I placed the chicken in the Dutch oven and dusted it generously with cumin and a bit of cayenne powder. I then poured in about 1 cup of the Roasted Red Pepper Soup, doused the chicken with about a quarter cup of white wine, about 2 tsp of lime juice and a quarter cup of Lime-Cilantro Salsa. I mixed all of this and placed it on the stove on medium-high heat.
Meanwhile, I rinsed a half cup of Red Quinoa and combined it with 1 cup of water and 1 smashed clove of garlic in a small sauce pan over medium-high heat. I then rinsed and chopped my asparagus into thirds (after chopping the woody ends off) and placed them on top of and around my chicken. I added some minced garlic and half of a small, chopped onion, stirred and covered. By this time, the liquids in both pots were boiling, so I turned the heat down to medium for the chicken and Low for the Quinoa. While these items were content for the moment, I opened and drained my black beans and poured them into a medium glass storage bowl with a flat bottom and high sides. We already had some avocado chopped in the fridge, so I tossed this in, along with 2 TBSP of Cilantro Lime Salsa and let this sit covered on the counter.
I suddenly realized that I had some time to relax, so I decided to have a small bowl of the watermelon and cantaloupe that were already chopped and stored in the fridge. Yum! By the time I was done enjoying this and checking my Facebook, my family was arriving home. The first thing out of my fiance's mouth: Is dinner ready? I'm starving... My reply; Why, yes. Yes it is. Let's get it plated up and eat!
It was very yummy, and we were all very satisfied--even my 10 yo daughter who usually has something to say about at least one thing on her plate. Tonight, only good things (contented smile). If I had to do it over again, though, I would have added spinach leaves to cook with the chicken and asparagus. That would have made the meal even more nutrient rich and satisfying. Next time...
All of this took 1 hour with time to kill in between. What made the most difference was having the chicken skinned and ready in the fridge and focusing on what to make earlier in the day by doing my mental inventory on my walk. Had I really been on it this week, I would have planned all of the meals on Sunday, but what is ideal just doesn't always happen!
Earlier in the week, I skinned some whole chicken legs and set them in the fridge in a freezer bag. I meant to marinate them, but I never did. This morning as I walked the 15 minutes from my car to work, I did a mental inventory of what I had: the chicken, a can of spicy 365 black beans, asparagus, Roasted Red Pepper Soup, quinoa, salsa, cumin, lime, white wine, garlic, onion, my new Giada Di Laurentis stainless steel dutch oven. Hmm...surely only good things would come of this.
Here's what I did:
I placed the chicken in the Dutch oven and dusted it generously with cumin and a bit of cayenne powder. I then poured in about 1 cup of the Roasted Red Pepper Soup, doused the chicken with about a quarter cup of white wine, about 2 tsp of lime juice and a quarter cup of Lime-Cilantro Salsa. I mixed all of this and placed it on the stove on medium-high heat.
Meanwhile, I rinsed a half cup of Red Quinoa and combined it with 1 cup of water and 1 smashed clove of garlic in a small sauce pan over medium-high heat. I then rinsed and chopped my asparagus into thirds (after chopping the woody ends off) and placed them on top of and around my chicken. I added some minced garlic and half of a small, chopped onion, stirred and covered. By this time, the liquids in both pots were boiling, so I turned the heat down to medium for the chicken and Low for the Quinoa. While these items were content for the moment, I opened and drained my black beans and poured them into a medium glass storage bowl with a flat bottom and high sides. We already had some avocado chopped in the fridge, so I tossed this in, along with 2 TBSP of Cilantro Lime Salsa and let this sit covered on the counter.
I suddenly realized that I had some time to relax, so I decided to have a small bowl of the watermelon and cantaloupe that were already chopped and stored in the fridge. Yum! By the time I was done enjoying this and checking my Facebook, my family was arriving home. The first thing out of my fiance's mouth: Is dinner ready? I'm starving... My reply; Why, yes. Yes it is. Let's get it plated up and eat!
It was very yummy, and we were all very satisfied--even my 10 yo daughter who usually has something to say about at least one thing on her plate. Tonight, only good things (contented smile). If I had to do it over again, though, I would have added spinach leaves to cook with the chicken and asparagus. That would have made the meal even more nutrient rich and satisfying. Next time...
All of this took 1 hour with time to kill in between. What made the most difference was having the chicken skinned and ready in the fridge and focusing on what to make earlier in the day by doing my mental inventory on my walk. Had I really been on it this week, I would have planned all of the meals on Sunday, but what is ideal just doesn't always happen!
Tuesday, August 31, 2010
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