Acorn Squash Stuffed with Chard & White Beans

This Holiday season, swap out a heavy dish for this lighter and delicious alternative. With its natural shape making it just right for stuffing, this baked acorn squash with white beans, olives, and parmesan cheese hits the spot with just a touch of Mediterranean flair. Coming in at just under 350 calories per serving, it makes for the perfect meal without the guilt.

Ingredients:

2 medium acorn squash, halved and seeded
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoon tomato paste
8 cups chopped chard leaves (about 1 large bunch chard)
1 15-ounce can white beans, rinsed
1/4 cup chopped kalamata olives
1/3 cup coarse dry whole-wheat breadcrumbs
1/3 cup grated parmesan cheese

Preparation:
1. Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9x13 inch (or similar size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender (about 12 minutes).

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown. Add garlic, stir for 1 minute. Stir in water, tomato paste, and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender. Stir in white beans and olives; cook until heated through. Remove from heat.

3. Position rack in center of oven; preheat broiler.

4. Combine breadcrumbs, parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with breadcrumb mixture. Broil in the center of the open until the breadcrumbs are browned (1-2 minutes).

5. Enjoy!

Nutrition: 342 calories; 13 g fat (3 g sat, 8 g mono); 11 g protein; 12 g fiber

Source: eatingwell.com

How to Find Real Food at the Supermarket

Grocery shopping can be confusing. With so many different marketing tactics screaming at you in every isle, it becomes difficult to tell which foods are actually good for you and which ones you should stay away from. This handy and amusing little chart from the Huffington Post will help you navigate through the junk and find the real food at your local supermarket.

Source: Huffington Post

Dinner Idea

Not sure what to make for dinner? Here's an easy little dish you can whip up in just minutes. Take some quinoa, cook as directed on the package, mix in some vegan cheese like this one, and salt to taste. Being the spicy-foodaholic that I am, I add hot sauce and red pepper flakes. Just add whatever tickles your fancy. Then, plop yourself on the couch, turn on a good show or movie and devour :). Happy Wednesday!

10 Foods to Help You Detox

Even the most disciplined among us sometimes overindulge around the Holidays. If you're feeling a little sluggish from Thanksgiving weekend, here are some foods you can incorporate into your diet that will help you detox.

1. Watercress
Watercress is a natural diuretic, keeps free radicals away from your cells and helps energize cleansing enzymes in the liver. Try throwing some into a soup for a peppery crunch

2. Dark Leafy Greens
Dark leafy greens like spinach, kale, and collard greens boost chlorophyll levels in the digestive tract, which helps the body get rid of environmental toxins like smog and herbicides. Try throwing them in a juice, adding to a salad, or sauté them with a touch of olive oil.

3.  Cabbage
Not only is cabbage eaten in many cultures for luck and prosperity in the New Year, it's also known for its liver-cleansing properties. Mix cabbage, apples, and caraway for a crisp treat for your palate and liver,

4. Artichokes
Numerous studies show that artichokes promote healthy liver and gallbladder function. They're also loaded with cynarin, which helps increase bile production, prevents indigestion, and stimulates healthy digestion. Steam a whole artichoke for about 15 minutes then enjoy with a drizzle of olive oil, a touch of salt, and lemon juice to top it off.

5. Ginger and Garlic
Ginger and garlic are good friends to the liver because they help it get rid of free radicals that are built up in the body. Make yourself a healthy stir-fry and don't be shy to season it with these two liver-loving foods.

6. Whole Grains
Choosing whole grains over refined grains should be a part of any diet - detox or not. Besides being full of nutrients and antioxidants, they're incredibly high in insoluble fiber, which keeps you regular. Make sure to read the ingredient list when you buy whole grain bread - many of the big brands' "whole wheat" breads are loaded with sugar, sometimes even high fructose corn syrup! My favorite bread is the Sprouted Wheat vegan bread by Alvarado Street Bakery. It's loaded with flavor and contains only organic and natural ingredients.

7. Green Tea
Green tea is high in catechins - a flavonoid - which speeds up liver activity and increases the production of detoxification enzymes.

8. Beets
Fiber in beets helps increase the production of antioxidant enzymes in the liver, which help the liver and gallbladder eliminate bile and other toxic substances from the body.

9. Fresh Fruit
After filling up your body with butter and booze, what better way to say sorry to it than to treat it to juicy, vitamin-filled fresh fruit? Check out the farmer's market for locally grown, seasonal fruit.

10. Lemon Water
Lemons are a great source of vitamin C, which is known to help the body detox and burn fat. Try drinking room-temperature water with a quarter of a lemon in the morning to help with digestion and to alkalize the body.

Have a Happy and Healthy Thanksgiving!

With all the delicious foods likely surrounding you at Thanksgiving dinner, this eating-centered holiday can definitely do a number on your healthy diet. This year, don't let Thanksgiving set you back. Here are some measures you can take to avoid feeling overstuffed (leave that to the turkey) and insure you feel great throughout this holiday season.

1. Before Thanksgiving Dinner
Wait to eat until you are sitting down at the dinner table. It is so tempting to pick at the buffet offerings in the kitchen, but it's harder to control portions if you are standing up and snagging bites here and there. By waiting, you actually prime your body for digestion. The smells and sights of the delicious buffet trigger the production of extra saliva and digestive acids to help break down food. Giving your body time to prepare itself for food will prevent you from feeling bloated and uncomfortable after eating.

2. During the Thanksgiving Meal
Stop shoveling your food, and start chewing thoroughly. Taking your time to eat will not only insure the food is properly broken down for your stomach to start digesting (thereby preventing indigestion, bloating, and gas), it also gives your body a chance to send the signal to your brain that it has received enough food and is full. Eating too fast most often results in overeating and by the time you realize you're full, it's too late.

3. Post-Thanksgiving Dinner
Avoid lying down until three hours after the meal to avoid acid reflux. It can take up to 12 hours to fully digest your Thanksgiving meal, due to the inordinate amount of fat usually present. Instead, try going for a little walk around your neighborhood. Some fresh air will make you feel better, and the light exercise will speed up the digestion process. Afterwards, have a cup of green tea or peppermint tea, both of which aid in digestion.

And remember, even if you do go crazy and eat more than you planned, don't beat yourself up! We all overdo it once in a while and it doesn't have to be a huge setback. Just get back on your wellness plan the next day or maybe plan a cleanse for after the holidays. Be kind to yourself :). Have a wonderful Thanksgiving!

Trying to Lose Weight? Don't Give Up These Foods.

There is such mixed information out there about what to eat and not eat that it can get pretty confusing if you're trying to lose weight. Some say no carbs, others say no fat, while others yet tell you to eat cabbage soup (yuck). So, if you're trying to lose weight, whatever diet or method you may be following, make sure not to miss out on the important nutrients in the following foods.

Fall Fruits
Delicious apples, juicy pears, and others fruits may be high in sugar, but it's fructose, a natural and simple sugar that the body metabolizes quickly. Eating fruits will actually help you lose weight because they are bursting with fiver (a pear has six grams). Fiber fills you up and satiates your hunger, which prevents you from over-snacking.

Complex Carbs
While foods made with white flour (like bagels, regular pasta, and white bread) are a no-no, don't steer clear of all carbs. Complex carbs, like fruit, are high in fiber, and you don't have to eat much to feel full. During the chillier months, enjoy nutritious foods like whole wheat pasta, whole grain bread, brown rice, quinoa, and barley.

Healthy Fats
Not all fats are created equal, and while you want to avoid saturated fat-filled foods like ground beef or whipped cream, you definitely want to include heart-healthy unsaturated fats like buts, but butters, seeds, avocados, and olive oil. These foods are essential to your health; they make your skin glow and your hair shine, as well as keep your brain sharp.

The Detoxifying Benefits of Cayenne

Anyone who knows me knows that I am completely obsessed with all things spicy. If it's not dessert, then it's got to be spicy in my book. Well, let me share with you the wonderful benefits of cayenne pepper, one of my favorite ways to spice up pretty much any dish.

It is said that cayenne pepper:
- Is able to stop heart attacks
- Nourishes the heart with vital nutrients
- Removes plaque from the arteries
- Heals stomach ulcers
- Rebuilds stomach tissue
- Alleviates disease
- Improves circulation
- Rebuilds blood cells
- Lowers cholesterol
- Removes toxins from the bloodstream
- Improves heart health
- Equalizes blood pressure
- Heals the gall bladder
- Eliminates waste through urine and built-up fecal matter in intestines
- Has scientifically proven anti-fungal properties
- Alleviates allergies and muscle cramps
- Helps aid in wound healing

Impressive, right? Maybe you're not a spicy food fanatic like me, but just a little sprinkle in a pasta dish or quinoa recipe won't spice up your food too much and you can think about all the wonderful things your cayenne is doing for you!

If you want more information about cayenne pepper, check out this cleverly named website: www.cayennepepper.info

Vegan "Almond Joy" Bars

This recipe is insanely simple, completely decadent, and it's vegan! Happy Halloween Weekend!

Ingredients:
Chocolate:
1 1/2 cups vegan chocolate chips (I used Enjoy Life brand)
1 tsp coconut milk
1 tsp maple syrup
pinch salt

Coconut filling:
1 1/4 cups shredded coconut, unsweetened
2-3 Tbsp maple syrup
1 Tbsp brown sugar
1/4 cup coconut milk
1/4 cup vegan buttery spread (I used Earth Balance)

1/3 cup roasted/salted almonds

Directions:
1. In a saute pan, add the coconut to dry pan. Toast and stir around over high heat for a minute.

2. Reduce heat to medium and add in maple syrup, brown sugar, vegan butter. Stir around to melt butter.

3. Add the coconut milk and continue stirring until coconut browns a bit and absorbs all the liquid. Do a taste test and add another splash of maple syrup if you like a sweeter filling. Turn off heat and set aside.

4. Line a baking pan with wax paper. I used a dish about 4" x 8".

5. Add all chocolate ingredients to mug. Microwave for 25 seconds. Remove mug and stir briskly until all the chips melt. Heat for another few seconds if needed. You can also use a double broiler if you'd prefer.

6. Spread a very thin layer of chocolate on the bottom of wax paper. Add the coconut over that and spread to about 3/4" thick layer. Dot in the almonds. Spread a thicker layer of chocolate. Do this carefully so as not to mess up the coconut layer. Swirl to smooth.

7. Coat a butter knife with olive oil and slice the filling into bars - this will make then easier to slice after frozen.

8. Freeze for about 20-30 minutes or overnight.

Vegetarian Spaghetti Squash and Meatballs

Have you heard of spaghetti squash? This amazing vegetable acts and looks like a pasta! The best part? All you have to do is stick it in the microwave for 10 minutes. Read on for this delicious and healthy recipe...

Ingredients
1 spaghetti squash
1/2 block tofu
2 cloves garlic, minced
1 T shallot, minced
1 T parsley, chopped
1.4 tsp red pepper flakes
1/8 tsp liquid smoke
1/3 C lentils (pre-cooked)
Salt and pepper to taste

Directions
1. Preheat oevn to 350

2. Cut the squash in half (can soften in microwave first). Remove the seeds. Place in a glass baking dish, cut side down, in about 1 inch of water. Microwave for 7-8 minutes, or until shell is tender when pierced with a fork. (You can also do this in the oven at 350 for about 45 mins. I thought the microwave worked great.) Remove the flesh with a fork and place in serving bowl.

3. Meanwhile, crumble tofu into food processor or Magic Bullet. Add garlic, shallots, parsley, red pepper flakes, and smoke. Blend until just combined - you don't want to make a paste, just to be able to form a ball. Add lentils and stir by hand to combine.

4. Form 1-2 T size balls and place on foil or parchment paper. Place in oven and bake around 20 minutes, until balls begin to brown.

5. Serve with spaghetti squash and your favorite sauce and devour!

Source: Fitsugar.com

Halloween Treat Without the Guilt

Treat your trick or treaters (or yourself) with a halloween snack you can be proud of. The limited edition Full Moon Brownie ZBar by Clif Kid is a delicious fudge brownie with vegan white chocolate, 8g of whole grains, 12 essential vitamins and minerals, and 95% of the ingredients are certified organic. This cute little bar contains no preservatives, trans-fat, or artificial flavors and colors.

I bought one yesterday at the store to try out and they are scrumptious. Almost resembling a no-bake cookie, this bar was sweet, satisfying, and carried only a tiny bit of guilt: 130 calories and 11 grams of sugar. Not bad for a yummy halloween treat :).

Pumpkin Raisin Flax Muffins

Are you as obsessed with pumpkin as I am? These adorable little pumpkin muffins are packed with B vitamins, omega-3s, fiber, and the goodness of coconut oil! They are delicious, nutritious, and perfect for fall. Here's the recipe for you to try out; make sure to use organic ingredients whenever possible.

Ingredients
* = good source of fiber

1 1/2 cups whole wheat flour *
1/2 cup ground flaxseed *
1 1/2 tsp. aluminum-free baking powder
1 1/2 tsp. cinnamon
1 tsp. ground ginger
1/4 tsp. allspice
1/2 cup maple syrup
1 3/4 cups pumpkin puree *
1 large egg
1/4 cup whole milk
1/4 cup water
1 tbsp. vanilla
1/3 cup virgin coconut oil
1/2 cup raisins *
1/2 cup walnuts *

Directions
1. Preheat oven to 400 degrees. Combine flour, flax, baking powder, spices, and maple syrup in a medium-sized bowl.
1. In another medium-sized bowl, combine pumpkin, egg, milk, water, vanilla, and coconut oil, and beat with a whisk until smooth.
3. Slowly pour pumpkin mixture into dry ingredients. Stir from the bottom of the bowl until the dry ingredients are all mixed. Add raisins and walnuts.
4. Spoon batter into muffin cups greased with virgin coconut oil. Bake for 20-25 minutes, or until lightly browned on top.
5. Eat and be happy!

Calories: 235


Source: fortheloveoffiber.com

Easy Raw Tacos Recipe

Interested in incorporating more raw foods into your diet? Here is a delicious raw tacos recipe to try.

Walnut Taco Mix
Ingredients:
1 cup raw walnuts
1 Tbsp. nama shoyu (raw, unpasteurized soy sauce)
1.8 tsp. ground chipotle pepper (or more if you like it spicy like me!)
1 tsp. ground cumin
1 tsp. extra virgin olive oil

Directions:
Put all ingredients in a food processor or blender and pulse just to mix. Don't over-blend, or you will end up with walnut butter!

Cashew "Sour Cream"
Ingredients:
1/2 cup raw cashews
juice of 1/2 lemon
1 tsp. apple cider vinegar
5 Tbsp. water (approx.)

Directions:
Put all ingredients except water in a high speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for thinner sauce, use more.

Finished Taco
Ingredients:
Romaine lettuce leaves
Walnut Taco Mix (above)
Cashew "Sour Cream) (above)

Directions:
Place the walnut taco mix into the lettuce cups, drizzle with cashew "sour cream," and devour!

Source: Shape.com

Low-Fat Diets: Grossly Misrepresented

Have you heard of Kris Carr? She's the incredible and inspiring author of Crazy Sexy Cancer and Crazy Sexy Life. In this recent article, she talks about the myths surrounding a plant-based, low-fat diet. It's fascinating and I couldn't agree more! 

Photo: Crazy Sexy Life

What To Eat Now

How much calcium should I get? What about Vitamin B9?? If you are curious about what you should be eating to get your recommended daily intake (RDI) of vitamins and minerals, this chart tells you your RDI and what you need to eat in order to get it. 

Source: fitsugar.com

Goodbye Food Pyramid, Hello Plate

Remember the old Food Pyramid? Well, the U.S. Department of Agriculture has come out with a new icon to help us plan our meals. One half of your plate should be filled with fruits and vegetables, with whole grains and lean protein on the other half. Low-fat dairy on the side, such as a cup of skim milk or yogurt, is also suggested.

What do you think of these new guidelines? Much simpler than the pyramid we all learned about in school, don't you think? In case you want to take a look, here's the old food pyramid:

In my opinion, this new plate icon seems to encourage a much healthier diet: more fruits and vegetables and less carbohydrates and dairy. I'm pretty thrilled this is what kids will be learning about at school from now on :). If you want to read more, CNN has a great article about the new "Plate," which you can find here.

Vegetable Split Pea Feel Better Soup

There seem to be lots of bugs going around these last couple of weeks. I, for one, recently came down with a nasty cold that wiped me out for a couple of days. Here's a delicious and cozy soup recipe to make you feel better. If chicken noodle soup had a vegetarian cousin, this would be it.

Ingredients:
8 cups of water
4 teaspoons vegetable broth base (i.e. better than bouillon)
2 Cups of Split Peas, rinsed & picked through

3 medium carrots, sliced
2 cloves garlic, minced
1 medium onion, chopped into dice-sized chunks

1 teaspoon dried thyme
1/2 teaspoon celery seed
1/2 teaspoon summer savory
1/2 teaspoon dried rosemary

A generous amount of freshly ground black pepper, to taste

Phase One:
Combine water, broth base, & split peas
Bring to a boil, then reduce heat to a simmer
Loosely cover to allow steam to escape
Cook for 45 minutes & stir on occasion

Phase Two:
Add the rest of the ingredients
Bring back to a simmer
Loosely cover
Cook for 30 more minutes, stirring on occasion

Phase Three:
Remove from heat
The peas should be creamy & the vegetables soft
Allow pot to sit for 15 minutes before consuming

Phase Four:
Feel better :)

Serves 4. 
316 calories per serving

Greek Yogurt

Did you know that Greek yogurt has almost twice the protein as regular yogurt? Greek yogurt makes for a perfect and satisfying breakfast or snack. Just pop in a few berries, drizzle a little raw honey, and enjoy! 

The Best and Worst Foods to Eat on Your Wedding Day

I know so many brides to be at the moment that it seems to be all I talk about with friends and clients alike. Here are some nutritional tips for the lovely brides-to-be on their big days that will keep you looking and feeling your very best:

Best Meal for All-Day Energy: Oatmeal

An important part of feeling your best on your wedding day is to eat the right food you're not on an emotional roller coaster. The goal is to fuel your body with food that lets blood-sugar levels rise slowly, stay even for a long period of time, and go down slowly. A great way to do this is to kick off your big day with a bowl of oatmeal. It contains soluble fiber to slow the absorption of glucose from food in your stomach, which keeps your blood-sugar levels steady.

Worst Foods for Sweat Spicy Foods and Caffeine

Having the jitters can activate your central nervous system to trigger sweat, but you should also limit spices and caffeine if you want to stay dry. Spicy foods and caffeine can activate neurotransmitters, called acetylcholine. Anything that stimulates these neurotransmitters can sometimes affect the glands that produce sweat and cause you to sweat more than normal.

Best Food to Ease Water Retention: Salad

Waking up with puffy eyes can make you look less than photogenic and swollen feet can keep you off the dance floor. You can trick your body into letting go of excess liquid my noshing on natural diuretics. For a triple dose, try tossing half a slice of cucumber with 1/4 cup parsley and 1tbsp lemon juice. 

Worst Food to Banish Bloat: Diet Soda

Carbonated drinks, such as sodas an seltzers, contain carbon dioxide that makes your stomach expand so you look and feel bloated. Instead of reaching for a fizzy drink, try sipping on water flavored with cucumber slices. The H2O keeps you hydrated, cucumbers are a natural diuretic to ward off water retention where you don't want it. 

Best Food for Glowing Skin: Chia Seeds

These little black seeds are the highest natural source of omega-3s, and when your cells are nourished, your skin glows. Omega-3 fatty acids benefit your skin because they help strengthen cell membranes' barriers to allow water and nutrients in and keep toxins out. Mix chia seeds in your oatmeal or a natural fruit shake, or sprinkle them on your salad on your big day. 

Photos: Self.com

Kiwi Popsicles!

While most of the country is easing into fall, summer has finally arrived in San Francisco. This week's forecast promises temperatures in the 70's every day, so here is a healthy and refreshing little treat for you to try out on a warm afternoon. Doesn't it just look delightful? So simple, too (no instructions necessary). Just dip in some melted chocolate and pop in the freezer. Enjoy! XO

Source: Oh Desserts

Do or Don't: Miracle Noodles

Have you heard of Miracle Noodles? These zero-calorie noodles are amazing. Just look at Miracle Noodle's impressive resume:

• Made of naturally water-soluble fiber called Glucomannan that contains no fat, sugar, or starch
• Contains zero net carbohydrates and zero calories
• Gluten-free, wheat-free, and kosher
• Easily absorbs the flavors of any soup, dish, or sauce
• No need to cook - just drain and pat dry
• Expands in the stomach to give a feeling of satiety 

Needles to say, I ordered some immediately. They should arrive in the next 5 days or so. I'm going to try cooking some up and will definitely post about my experience. I can't wait to try these Miracle Noodles! How about you, my darlings? Would you try some Miracle Noodles or do they seem too good to be true? 

Photos: Miracle Noodle