Only 3 days home from my bike travels from Paris to Switzerland and Spain, I got SICK. My bad. I was pushing my body hard, riding my bike hundreds of miles, partying and staying up late, and eating mostly bread and cheese. I guess I had it comin'. So now- only 2 days later I'm feeling incredible considering the fever I had just 30 hours before. My get-healthy-quick secret? Greens, vitamins, smoothies and LOTS of sleep. Here is a recipe for a magical soup that will kickstart your immune system and make you feel invincible like Popeye after eating spinach. And the best part? It's SO easy (like everything I make) cuz ain't nobody got time for long recipes!
RAW SOUP RECIPE (makes appx 3 servings)
1/2 bunch of Kale 2 carrots 2 cloves of garlic peeled* 1 small red onion or 1/2 large red onion 1 tomato 1 stalk of celery chopped cilantro (to taste) 1 tbsp of tumeric ** 1 tsp greated fresh or frozen ginger* 1 cup water+ 2 tbsp of olive oil*** 1/2 Avocado***
* Great immune boosters ** reduces inflamation + More water for a thinner soup, Less for a thicker soup ***optional fats to make the soup creamier and smoother. If you prefer a lower calorie soup, you can leave them out.
PREP: (this is the best part!!) Put everything into a blender and blend until smooth. Serve cold as a raw soup or heat to desired temp. You don't need to "cook" the soup since it's meant to be eaten raw. Garnish with a dash of creme fraiche or sour cream or pine nuts and serve!
My job requires a lot of exercise and offers me very little time to myself. Because of this I've become a master of speed cooking! And I mean, of course, cooking healthy food quickly...not cooking on Adderall. Watch my video to see how to make 3 healthy dishes in 5 minutes:
- Marinated Kale Salad (if you have more time, check out this recipe: Autumn Kale Salad)
- Sweet Potatoes
- Steamed Broccoli
What You'll Need:
- Sweet Potatoes
- Salt & Pepper
- Lemon Juice (or half a lemon)
- Olive Oil
- A pot
- Steamer & some paper towels (optional- not necessary)
- 3 bowls (1 must be microwavable)
What To Do:
- Rinse kale & broccoli.
- Throw a few tablespoons of water into the pot and then insert the steamer.
- Cut up broccoli and place it on top of the steamer.
- Cover the pot and turn on high heat.
- Cut up your sweet potato into chunks and place into microwavable bowl.
- Cover bowl with damp paper towel.
- Place bowl into microwave for about 3 -5 minutes until soft.
- Squeeze dry the kale with a paper towel.
- Place kale into a bowl.
- Squeeze lemon, add a splash of olive oil onto the kale.
- Massage and squeeze the kale, then add some almonds.
- Salt & pepper the kale to taste.
- Once broccoli is bright green (2-3min!), remove and place into a bowl & season to taste.
I like to add some hot sauce to my broccoli or kale salad, and some peanut butter to my sweet potatoes, but it's not necessary.
These three dishes provide an assortment of protein; vitamins C, D, B6; iron; fiber; and a whole lot more good stuff! Kale is especially wonderful because it helps detoxify the liver - which is perfect for party people like me.
Did you make a resolution to EAT HEALTHIER? Here's a great list to kick off your New Year right! Real Simple published their list of the 30 Healthiest Foods. Some of my favorites made the list. I've included some yummy recipes for each food to help get you started...
Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman’s estrogen levels.
Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Grilled Steak, Mushroom, and Green Bean Salad.
Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.
Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Creamy Barley Salad With Apples.
A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts
4. Whole Grain Pasta
Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain”: It may be made with a number of grains, but they aren’t necessarily whole ones.
Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.
5. Peanut & Almond Butters (All Natural)
Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.
Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Cold Noodle Salad With Peanut Butter Dressing.
6. Oatmeal (Steel-Cut or Old-Fashioned)
Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.
Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan.
It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.
8. Skim Milk
It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.
Try this: If you want a break from your regular morning coffee, warm a cup of skim milk with a dash of vanilla and ground cinnamon. Or try Low-Fat Fettuccine Alfredo
Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol. Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.
A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.
Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Spice-Baked Sea Bass and Red Lentils.
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.
Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.
Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.
Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.
The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.
Try this: Make a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Steak and Eggs With Seared Tomatoes.
This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, it is also an excellent source of calcium and omega-3 fatty acids.
Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.
You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.
Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Spinach-Stuffed Steak Roulades.
Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
Try this: Thinly slice, then drizzle with honey and sprinkle with toasted unsweetened coconut.
17. Wild Salmon
Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety. Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or tryMustard-Broiled Salmon With New Potato Salad.
18. Extra Virgin Olive Oil
An outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.
Try this: Gently heat olive oil with fresh herbs (such as rosemary and thyme). Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo. Or try Sugar Snaps with Extra-Virgin Olive Oil and Shaved Parmigiano.
19. Boneless, Skinless Chicken Breasts
A dinner staple from the leanest part of the bird: Half a breast has just 2.5 grams of fat and more than 22 grams of protein.
Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or tryStuffed Chicken Breasts With Tomato Salad.
The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.
Try this: Make kale chips by tearing the leaves into pieces and tossing with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300° F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.
You’ll get nearly 20 percent of your daily dose of fiber in one ½-cup serving, plus cholesterol-lowering monounsaturated fats.
Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try Spinach Salad With Avocado and Pepper.
22. Kidney Beans
A chili essential, these were found to be one of the most antioxidant-rich foods in a USDA study.
Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or tryTurkey and Bean Chili.
23. Sweet Potatoes
The darker the color, the richer these tubers are in the antioxidant beta-carotene.
Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try Spiced Braised Beef With Sweet Potatoes.
Supercharged with nutrients—think calcium, B vitamins, and beta-carotene—this leafy green fuels your body with fiber, too.
Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.
These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Chicken Teriyaki Meatballs With Edamame.
The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.
Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.
Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, vitamin C may stimulate collagen synthesis to keep skin looking supple.
Try this: Roast orange wedges along with salmon. Or try Seared Scallops With Snow Peas and Orange.
28. Nonfat Greek Yogurt
Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick yogurt can contain 8 grams more protein per serving than conventional yogurt.
Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Beef Stroganoff With Yogurt and Dill.
A vitamin C gold mine—½ cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.
Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at 375° F until tender. Sprinkle with grated Parmesan before serving. Or try Pork Chops With Garlicky Broccoli.
30. Black Beans
These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.
Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450° F until crispy, about 10 minutes, for a tasty snack. Or try Jerk Chicken With Rice, Black Beans, and Pineapple.
A friend of mine forwarded me a really interesting article from organicauthority.com, about my favorite leafy green, Kale! In the article they compare the nutritional benefits of Kale to Beef. Its no surprise to me, Kale is the clear winner. Read below for the proof!
1. Anti-Inlammatory: Inflammation is the number one cause of arthritis, heart disease and a number of autoimmune diseases, and is triggered by the consumption of animal products. Kale is an incredibly effective anti-inflammatory food, potentially preventing and even reversing these illnesses.
2. Iron: Despite the myth that vegetarians are anemic, the number of non-vegetarians with iron-deficiencies is on the rise. Per calorie, kale has more iron than beef.
3. Calcium: Dairy and beef both contain calcium, but the U.S. still has some of the highest rates of bone loss and osteoporosis in the world. Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy.
4. Fiber: Like protein, fiber is a macronutrient, which means we need it every day. But many Americans don't eat nearly enough and the deficiency is linked to heart disease, digestive disorders and cancer. Protein-rich foods, like meat, contain little to no fiber. One serving of kale not only contains 5 percent of the recommended daily intake of fiber, but it also provides 2 grams of protein.
5. Omega Fatty Acids: Essential Omega fats play an important role in our health, unlike the saturated fats in meat. A serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.
6. Immunity: Superbugs and bacteria are a serious risk to our health. Many of these come as a result of factory farm meat, eggs and dairy products. Kale is an incredibly rich source of immune-boosting carotenoid and flavanoid antioxidants including vitamins A and C.
7. Sustainable: Kale grows to maturity in 55 to 60 days versus a cow raised for beef for an average of 18-24 months. Kale can grow in most climates and is relatively easy and low impact to grow at home or on a farm. To raise one pound of beef requires 16 pounds of grain, 11 times as much fossil fuel and more than 2,400 gallons of water.
I'm an avid label-reader. It's partly why I started to love cooking so much. Once I began reading labels; not just the nutritional data but also the ingredients, I realized things are never as they seem. I'm sure you've seen these Kale Chips at Whole Foods lately. They are right at the register in large quantities- selling for $6.99-
Raw vegan kale chips made with kale, cashews, red bell peppers, lemon juice, nutritional yeast and sea salt and nothing else. These chips are the real thing ...
This is obviously gourmet sh*t. But careful to those who are trying to "eat more healthy" or cut their calorie intake. These chips are perhaps more nutritious than potato chips but they are still quite calorie dense. Check it out:
Um, 1 oz, 8g of FAT? It's KALE! You're better off making this incredible Kale Chip recipe my girl Leah sent me: (like everything else, it's super easy)
Baked Kale Chips Adapted from a bunch of inspiring places
1 bunch (about 6 ounces) kale (I used Lacinato or “Dinosaur” Kale but I understand that the curlier stuff works, too, possibly even better) 1 tablespoon olive oil Sea salt, to taste
Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet (I needed two because mine are tiny; I also lined mine with parchment for easy clean-up but there’s no reason that you must). Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.
Ever since nutritionist Jeanette Bronee told me the trick to raw kale, I’ve been eating it nearly everyday. It’s super healthy (1 cup=2g protein, 1g fiber, 206% A, 134% C, 9% Calcium, 7% Iron) and it takes 5min to make. Keeps for 3-4days. Blueprint Cleanse even has their own version of it with Tahini dressing. Now go, children! eat!
1. take a bunch of Kale, rinse it and chop it (big pieces are fine)
2. add a splash of olive oil
3. Add slightly bigger splash of one of the following (depending on taste preference): rice vinegar lemon juice balsamic vinegar apple cider vinegar
4. sprinkle with sea salt. pepper optional.
5. Use your buff arms to massage it together like crazy until the leaves are tender
6. EAT IT!
You can pretty much flavor it anyway you want but always include a little salt cuz it tenderizes the leaves. And lemon or vinegar to preserve it and give it flavor.
My favorite combo is lemon and cayenne pepper with a splash of Agave. yummmmmm