Leek and Asparagus Stir-Fry with Mushrooms

I learned a very important lesson recently.

You know those lessons that you'll never forget because they were so embarrassing to learn?  Yep, it was one of those.

Lucky for you that I'm going to share it with you so that you will never have to learn this the hard way: when you are signing one of those slightly awkward cards being passed around your office (you know those cards from everyone for someone's birthday, departure, or a general congratulations, etc...), make sure to double check who the card is for.

I mean, you wouldn't want to be the one who wrote "best of luck at your new job!" to someone who's supposed to be getting a "congratulations" card for starting their family, would you?

That's just awkward. Don't be that person.

But, if you do happen to be that person, here are a few options:

Option #1: White it out. However, this only works if the card is white and those tricky Hallmark folks love those fun colors...

Option #2: Cover it up with stickers. Of course, that is assuming that you are an adult who happens to carry stickers around. Unfortunately, (or perhaps, fortunately), I'm not that person.

Option #3: Own it. Just admit that, yes, you are that person who wrote the weird message in someone's card and there is no taking it back now.

Ohh if only cards were as easy as stir-fries... 

See, with stir-fries, there are no mistakes, no awkwardness. You can always alter ingredients or change things up as needed. They're impossible to mess up. And they work for any occasion.

So, I guess the lesson I learned is really this: sign less cards and make more stir-fries. I think that's my new motto.




This stir-fry starts with a spring favorite: asparagus.

Next we add in another spring favorite: leeks. Never used leeks before?

Don't be intimidated, let me show you how!



Leeks are part of the allium family and taste similar to scallions, but with a bit more flavor.  Look for fresh, firm leeks with white necks and no bruises. Large leeks tend to be too fibrous so I usually select medium leeks that are about an inch and a half in diameter.

Start by chopping the tip and the tough green tops off so you have just the middle section of the leek (see the left side of the picture below). Compost the tops or save them to make veggie stock. (If you are storing fresh leeks, keep them whole in the refrigerator and they will easily keep for 1 - 2 weeks.)

Next, slice the leek down the middle and open it up to see all the inside layers (see the right side of the picture below). These layers tend to trap a lot of dirt (as you can see) so be sure to wash them thoroughly.

Then simply slice the leek into small 1/2-inch slices (not pictured).

You've just prepared a leek, my friend! Give yourself a high five!

This stir-fry is easy to adapt and is a fabulous way to use up any leftover produce that might be laying around your fridge. It's perfect as a side dish to any weeknight meal or you could also add a good protein-source to make it a stand-alone meal. This recipe has minimal spices so the flavors of the leeks, asparagus, and mushrooms really shine. If additional flavor is desired, some tamari or red pepper flakes would certainly spice things up.

Leek and Asparagus Stir-Fry With Mushrooms
Vegan, vegetarian, gluten-free, grain-free, soy-free
Serves 4 as a side

Ingredients:

2 tablespoons sesame oil
1 medium leek, ends trimmed, and sliced
1/2 cup crimini mushrooms, sliced
1 bunch asparagus, trimmed, and cut into 1-inch pieces
2 cloves garlic, minced
1/2-inch piece of fresh ginger, minced
1/4 cup raw or lightly toasted cashews

Method:
Add oil to a pan over medium heat.

Add leek and mushrooms and saute for about 3 minutes, until fragrant.

Add asparagus, garlic, ginger, and cashews and saute for an additional five minutes, until asparagus is just tender.

Remove from heat and serve hot.

Smoky Tempeh with Purple Asparagus

I don't want to alarm you, but I think this is the best thing I have ever made. And, to be completely honest, I wasn't expecting it to be. 

Sure, I thought it would be good. I mean, salty, smoky tempeh combined with fresh asparagus? Sounds pretty amazing, right?

The end result is more than amazing. 

As I was typing this out right now I got a little nervous and doubted myself. Could this really be the best thing I have ever made? 

*Takes another bite.* 

Yep, it is.  Affirmative. 

First we start with these spring beauties: purple asparagus.  Just look at that gorgeous color!

Asparagus is in peak season right now and I chose purple asparagus for this recipe because I love the color, but you can use any asparagus of your choice. This dish is perfect served over a bed of millet or quinoa or, if you are grain-free, fresh or lightly sautéed greens. I love using tempeh as a hearty, plant-based protein source and it's a fabulous way to adventure into the world of fermented foods. (If you are new to cooking with tempeh, you can read more about it in my teriyaki tempeh post.)

Smoky Tempeh With Purple Asparagus
Serves 2 - 4

Ingredients: 

1/4 cup low-sodium soy sauce or tamari (if gluten-free)
1/2 cup water
2 tablespoons apple cider vinegar
1 teaspoon dijon mustard
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/2 teaspoon chile powder
1 package tempeh, sliced into thirds and cut into thin strips
2 tablespoons coconut oil
2 tablespoons water
1/2 bunch purple asparagus, trimmed, and cut into 1-inch pieces (about 2 cups)
1 green onion, thinly sliced

Instructions:

Add soy sauce (or tamari), water, apple cider vinegar, dijon mustard, cumin, paprika, and chile powder to a large saucepan and bring to a boil. Add the tempeh slices and bring down to a simmer. Simmer for about 1 - 2 minutes, then remove from heat. Let marinate for about ten minutes.

Add coconut oil to a pan over medium heat. Add the tempeh (reserve any marinade) and cook for about five minutes, flipping as necessary to ensure both sides are evenly browned.

Add the asparagus. Saute for about 3 minutes, flipping as necessary, until asparagus is just browned on both sides. Add any remaining marinade and about two tablespoons of water. Continue cooking for about 7 - 10 minutes, until any remaining liquid has evaporated and asparagus is just tender.  Remove from heat, top with green onions, and serve hot.

Recipe shared at Weekend Wellness

Roasted Fennel and Cauliflower Soup

Let me start this by saying that I'm not a big "kid person." I heavily admire people who are parents (seriously, you have the hardest job on this planet!), but I've never wanted to be one myself.  I also work with children and families in my job so I get a pretty good dose of being around kids in my daily life.

And this is precisely why when a friend told me several months ago that I "would make a wonderful mother," I practically laughed in her face. That's nice and thank you, but nope, it's not for me. 

She proceeded to tell me that she was convinced someday I would adopt a child from an orphanage. I continued to argue that ain't ever gonna happen.

This is exactly why this week I had a mental breakdown when I read this blog post by Lindsay at Pinch of Yum.  Lindsay and her husband moved to the Philippines for a year to teach at an orphanage. When I saw the pictures of these kids and read her post yesterday, I literally felt an urge from deep inside of my chest to move there and adopt these children. All I could think was, "oh $*%t, it's happening..."

And so, in order to prevent myself from moving to the Philippines and/or adopting children tonight, I made soup. This may not make a lot of sense, but it seemed like a better choice than hiding in a corner of my kitchen and stuffing my face with cookies from sheer panic.

If you see a cookie recipe posted here tomorrow, please send help.

As we ease into spring, I love making pureed soups that feel light enough to eat in warmer weather, but still hearty enough to serve at a meal. And since roasting fennel is my new obsession, a roasted fennel soup just seemed to make sense. This soup is light with a mellow flavor from the fennel and cauliflower and I love how the dill and lemon make the flavors pop.

One of my trademarks with soup is to puree beans in for a source of plant-based protein and to add some general heartiness to the soup. I used garbanzo beans in this batch, but any white bean would also work. Since the fennel and cauliflower were going to be pureed, I dry roasted them without any oil (I have a well-seasoned baking sheet and they didn't stick), but you can roast them in oil if needed.

Roasted Fennel and Cauliflower Soup

Vegan, vegetarian, sugar-free, gluten-free, soy-free, and grain-free
Serves 4 as a side

Ingredients:

1 large fennel bulb, chopped (about 2 cups)

1 large head cauliflower, chopped (about 4 cups)

1 tablespoon olive oil
1 medium yellow onion, chopped

2 garlic cloves, minced
6 cups vegetable stock

2 cups cooked garbanzo beans or chickpeas
Freshly-ground sea salt and black pepper
2 tablespoons fresh dill, divided

2 organic lemons, zested, then cut into wedges
Olive oil for drizzling

Instructions:

Preheat oven to 350 degrees F.

Lay fennel and cauliflower flat on sheet pan and roast for 30 minutes, turning occasionally, until tender. Remove from oven and set aside. 

Add olive oil to a large pot over medium heat.  Add the onions and saute for five minutes, until translucent. Add the garlic and saute for 1 - 2 minutes, until fragrant. Add the roasted fennel and cauliflower, vegetable broth, and garbanzo beans. Bring to a boil, then simmer for 10 - 15 minutes. 

Add one tablespoon fresh dill and blend the soup by using an immersion blender or transferring it to a regular blender. (If using a regular blender, be very careful as the steam can sometimes cause the lid to blow off.  I recommend blending small batches while holding the lid down with a pot holder or towel in hand.)  

Before serving, add sea salt and black pepper to taste. Garnish bowls with remaining fresh dill, lemon zest, a drizzle of olive oil, and serve with lemon wedges. 

Recipe shared at Weekend Wellness

Sweet Broccoli Juice

Do you end up with a pile of broccoli stalks in your kitchen? I eat a lot of broccoli so I always manage to have a growing pile of broccoli stalks in my fridge. For years I made the mistake of composting them. Of course, that was until I realized how absolutely delicious they are. If you're not eating your broccoli stalks, let me tell you right now that you are missing out.

Once you peel the outer skin of the broccoli stalk away, the inside is crisp and sweet and they make a wonderful snack by themselves. I also love using shredded broccoli stalks raw in salads and slaws or sauteing them in a quick stir-fry. 

This week I've been experimenting with adding them to juices and I am loving this spicy and sweet combo with apple, mint, and ginger. If you are one of those people who dislike the taste of broccoli, let me just warn you now that this probably isn't for you. However, if you are a broccoli fan and are looking for a new way to  use up the stalks, this is one tasty treat!

If you are new to juicing broccoli, I would probably recommend taking it slow and starting with 1 - 2 stalks and increasing the ratio of apples. Combined with the mint and ginger, this juice is sweet, but with a nice bit of spice from the ginger. It's the perfect combo to get you in the mood for spring!

Sweet Broccoli Juice
Serves 1

2 - 3 broccoli stalks
handful fresh mint
1-inch piece ginger
1 - 2 apples, depending on desired sweetness

Juice ingredients and enjoy!

Recipe shared at Weekend Wellness

Fried Beets

I've been in the midst of an awkward living situation for the past few months and have had the utter joy of living with my partner's older brother while him and his wife are in the process of moving overseas. As someone who has had very few roommates in her life, I am overjoyed that at the end of the month we will have the place to ourselves and life will be back to normal. 

I think the best part of the last three months was when I got a lecture from my partner's brother about "not leaving dirty dishes in the bathroom." This lecture turned out to be a misunderstanding spurred by the fact that I had left a bowl of my homemade citrus and coconut body scrub on the bathroom counter. Apparently when the coconut oil hardens (as coconut oil does when it is cold), this mixture ends up looking like "moldy cereal with almond milk."

I'm totally guilty of being an almond milk drinker, but dude, I didn't leave moldy cereal in the bathroom. It's body scrub, I swear. I think by the end of this experience we are all excited at the possibility of having our own personal space again. 

I do have to say one thing I am grateful to him for and that is this recipe. I thought I had enjoyed beets every possible way that one could enjoy beets: roasted, boiled, steamed, and raw. But fried? Ooh, this is dangerous business. 

The important thing about this recipe is to keep a close eye on the beets as they cook. Since beets contain a lot of natural sugars, they can quickly burn if they cook too long. The cooking time depends on the type of pan you are using and the heat of your stove so my best advice is to turn them frequently and pull them when they are just fried and crisp. If the edges start to turn black, they are definitely done and should be removed immediately. If you don't have a fresh lemon and parsley, these are delicious enough with some simple black pepper and salt on top. 

Fried Beets
Serves 6 as a side

2 pounds beets, tops removed
3 tablespoons olive oil
1 tablespoon fresh lemon juice
1 tablespoon fresh parley, chopped
Freshly-ground black pepper and sea salt to taste

Wash and peel beets. Slice into matchsticks.

Add olive oil to a large pan over medium-low heat. Add the beets and saute for 20 - 30 minutes, turning frequently, until beets are fried and crispy. Remove from heat and toss with lemon juice and fresh parsley. Add salt and pepper to taste and serve hot.

Recipe shared at Weekend Wellness

Black-Eyed Pea & Collard Greens Soup

This month For The Love of Food had its third-year anniversary. Three years ago I sat in my dark kitchen photographing roasted vegetables under a stove light (with a point-and-shoot!) for a grad school project. Thankfully things have changed a lot over the years.

I just wanted to take a moment to tell you how grateful I am to this incredible blog community created by each and every one of YOU. Thank you for your encouragement, your wisdom, and for learning together these past three years.

Thank you for putting up with way too many cat stories. Thank you for laughing at my jokes and listening to my constant ramblings about how delicious vegetables are. Seriously... 'cause everyone else in my life is sick of it by now.

And for my gratitude, I give you a simple black-eyed pea and collard greens soup.

This soup is fabulous for late winter and early spring because it feels warming and satisfying without being a heavy winter stew. I love it served with a simple green salad (preferably topped with green goddess salad dressing) to round out the meal.

Black-Eyed Pea and Collard Greens Soup
Adapted from Clean Food by Terry Walters
Serves 6

Ingredients: 
1 tablespoon olive oil
1 medium yellow onion, chopped
3 garlic cloves, minced
2 carrots, cut into rounds
3 red potatoes, chopped
1 yam, chopped
1 bunch collard greens, stems removed
3 cups cooked black-eyed peas
1 tablespoon dried basil
1 tablespoon dried oregano
4 cups vegetable stock
1 tablespoon apple cider vinegar
Sea salt and freshly-ground black pepper

Directions:
Add the olive oil to a pot over medium heat. Add the onions and garlic and saute until the onions are translucent, about five minutes.  Add the carrots, potatoes, yam, collards, black-eyed peas, basil, oregano, and vegetable stock.  Bring to a boil, cover, and reduce heat and simmer 20 - 25 minutes.

Stir in the apple cider vinegar and and season with salt and pepper to taste.  Remove from heat and serve.

Recipe shared at Wellness Weekend

The Most Salutary Vegetables

Vegetables are doubtless salutary foods. They are rich in crucial nutrients, and another precious benefit they offer is a lot of dietary fibre. That is why it is recommended to consume vegetables in sufficient amounts, with daily quotas of at least five servings. Vegetables enhance people's immunity to diseases that plague humanity.

The most salutary vegetables, according to a number of classifications, comprise tomatoes, broccoli, carrots, eggplants, sweet potatoes, bell peppers, spinach, onions. In fact, the list of healthy vegetables could be continued, but let us dwell on the shortlist of the most salutary ones presented above.

Tomatoes are technically a type of fruit, but they are staples in salads, and their cancer fighting qualities have long been known to people. The vitamins contained in tomatoes are a prerequisite for good health as well.

Broccoli is an outstanding example of a powerfully salutary vegetable. They are packed with lots of antioxidants, and thus instrumental in reducing the hazard of a number of cancer varieties. Thanks to the amount of beta carotene and vitamin C, broccoli is also a natural means of preventing flu and colds.

Carrots are another staple on the table, and another dignified member of the most salutary vegetables' group. The nutrients contained in carrots are strong protectors of the human eyes, skin and hair. Another precious ingredient in carrots, vitamin C, helps people who regularly eat carrots to stay protected from cardiovascular diseases.

Eggplants are another treasure trove of antioxidants, but they are also replete with fiber, and they contain potassium that is why they are pointed out as vegetables that reduce the risk of stroke and the development of dementia.

Bell peppers are not only enjoyable for the eye with the profusion of colours. They are also rich in heart healthy substances, such as lycopene and folic acid. Bell peppers are also indicated as lowering the risk of development of cancer.

Spinach is chlorophyll packed, and also rich in vitamins and nutrients. They are recommended not only as protecting people from heart diseases, but also as lowering the risk of arthritis and osteoporosis.

Onions are welcome in salads, but they have other properties too. They are a healthy choice, especially recommended for people who suffer from osteoporosis, or people who are at risk of developing it. That is due to the content of peptide which is called GPCS and is believed to slow down the loss of calcium in the body. Heart disease risks can also be significantly lowered thanks to onion consumption. People at risk of developing diabetes should also choose onions as a health building food.

Each of the most salutary vegetables has its health boosting properties. Healthy people can combine them in their daily diet, to be certain to keep their health on a good level. People at risk of developing certain diseases should consume sufficient amounts of the salutary vegetable that is the best in fighting the respective condition. But doubtless each person should stick to the list of the above most salutary vegetables when shopping and planning the individual or daily meals.

The article has been submitted by Marble Arch Relocations

Kale Smoothie for Ladies

I'm not going to lie... sometimes it's hard to be a lady. Sometimes there are days when mood swings get the best of you and you become an emotional mess. An emotional mess for absolutely no reason except that, well, you're a lady.

On days like this it's best to stay away from your kitchen. On days like this don't attempt to create a new veggie burger recipe; chances are very high that the recipe that worked so well in your mind won't work out in reality. And then it's just awkward when your male roommate walks in on you crying on the kitchen floor. Not that this has happened to me or anything...

If you do decide to venture into your kitchen, I advise you keep it simple. Throw some frozen bananas into a blender and blend it up with some kale. Toss in some maca powder to correct those hormonal imbalances and add some raw cacao powder for good measure -- unless, you don't like chocolate? And then be sure to enjoy this soothing, fiber-filled smoothie curled up in a snuggie while watching your favorite romantic comedy.

This smoothie starts with kale for a boost of nutrients and fiber to help keep blood sugar stable. Next, we'll add some almonds for healthy fats that make this smoothie filling so it can be used for breakfast or a hearty snack.

Maca powder comes from the maca root, which has been used by the Peruvian population for centuries.  It is one of my favorite supplements because it helps support the body's endocrine system to naturally balance hormones. Maca provides a nice energy boost (without caffeine) and can help with chronic fatigue and low libido. It's a wonderful supplement to use at any time, but I find it especially helpful as a natural PMS remedy. Maca is the perfect addition to this smoothie because it adds a sweet, malty taste without any added sugars!

Ginger is fabulous for aiding the digestive system as well as providing relief from nausea and cramps (which most of us ladies are pretty familiar with). Fresh ginger can easily overpower the smoothie so I recommend starting with a small piece (about 1/2-inch) if you are not used to the taste of ginger.

And, of course, we can't make a kale smoothie for ladies without chocolate! Raw cacao powder gives our smoothie a delicious chocolate kick while also adding important antioxidants and minerals (like magnesium and iron) that are especially beneficial for women's health. You won't believe a smoothie that's good for you tastes this good!

Kale Smoothie for Ladies
Serves 1

Ingredients:
3 large kale leaves
2 tablespoons almonds
1 cup almond milk
1 frozen banana
2 tablespoons raw cacao powder

2 teaspoons maca powder

1/2-inch piece of fresh ginger (optional)

stevia or alternative sweetener to taste

Instructions:
Add all ingredients to a blender and blend until smooth!

Note: if you do not have a high-powered blender (I use a Vitamix 5200), I recommend blending the kale, almonds, and almond milk until smooth and then adding the fruit and supplements.

For more green smoothie tips, be sure to check out my Green Smoothie 101 video.

Proper Diet for Pregnant Women

Proper nutrition during a pregnancy is vital to the development of the child within, allowing it to grow and develop properly. There is a reason why women should consume about 300 more calories daily to offset the extra nutrients required by the child. Nausea and feeling sick will be part of the first few months of a pregnancy, however the need for a well-balanced diet is undeniable no matter how one feels. There are plenty of good foods out there and in this article we will cover some of them. We hope you will have a better idea what to eat thanks to our tips as your child develops:

• Eggs

Offering more than 12 vitamins, minerals and plenty of protein, they will help your baby's cell growth. As your pregnancy progresses you will need to address the growing needs of your own body as well and eggs are an excellent addition to your diet. They are also rich in choline which boosts the growth and health of the central nervous system of your child as well as vision development.

• Salmon

A source of much high-quality protein and an exceptional source of omega-3 fats. It has low levels of methylmercury, which is usually harmful to a developing nervous system like the one of a developing infant. Regardless of the fact that it has low levels of mercury it is still recommended you don't eat great quantities of it during your pregnancy.

• Beans

They offer an incredible variety that offers a lot of fiber and protein. The extra fiber is necessary as your gastrointestinal tract slows down its functions because of your pregnancy. Fiber will help you deal with problems such as constipation that are inevitable without the proper diet. Beans are also rich in vital nutrients such as iron, calcium, zinc and folic acid.

• Sweet potatoes

Rich in carotenoids, which are later converted to vitamin A as our body processes them, sweet potatoes are a very useful addition to your diet. Carotenoids are safe to consume In large quantities as they are not as dangerous as the preformed vitamin A of animal sources. Liver, milk and eggs contain it too, however over-consumption of those can have unpleasant results. Sweet potatoes are also a good source of vitamin C, folic acid and fiber. Much like beans they are useful and easy to cook.

• Whole grains

With a high content of fiber, vitamin E, selenium and other nutrients, these are an excellent and important part of any diet. They are especially useful for a pregnant body as much of what they offer is extremely important to your overall health and that of your child. You can eat popcorn, whole grain bread, oatmeal, quinoa, barley and more during your pregnancy. Whole grains are easily added to many recipes as they are very flexible.

• Greek Yogurt

Because of its concentrated form, Greek yogurt has about twice the amount of protein and other nutrients. It is a wonderful source of calcium that you'll want to have in your diet. The way your body is wired is that it will provide calcium to your baby if you have no excess of it in your body. This may lead to your body willingly giving away its own calcium supply to your growing baby, weakening your bone structure and teeth if you don't have a good supply of it in your diet.

• Leafy vegetables

Plants such as kale, spinach, Swiss chard, collards, turnips, lettuce, broccoli and so on are a major source of vitamins and nutrients. Vitamins A, C, K and folic acid are present in their ranks. They promote eye health and your overall sense of energy.

The article has been submitted by Battersea Relocation Options

Kohlrabi Chickpea Salad

What is kohl-rabi? Kohl...rabi? Is that how you say it?

What does kohl-rabi taste like? Can you eat the leaves?

That's a funny looking vegetable! 

I've seen kohlrabi at the store, but I don't know what to do with it. How do you prepare it?


In my life away from this computer, I spend a lot of time talking to people about vegetables and encouraging kids and adults to eat outside of their comfort zones. Fall and winter brings us many vegetables that we are already familiar with and love, including: winter squashes, a variety of greens, and beautiful root vegetables. I've found that kohlrabi is one of the most unfamiliar veggies this season and most people have questions about how to prepare it and what to do with it.

Today I have a special treat for you... Check out the video below to learn how easy it is to prepare kohlrabi and see the cooking demo for this delicious recipe!

This recipe can be easily assembled in under ten minutes and is the perfect make-ahead dish for weekday lunches. The ingredients are very flexible so if you don't have broccoli stalks, you can sub more kohlrabi or cabbage.  And, if a sweeter version is desired, simply add some shredded carrots or apples to the mix!

Kohlrabi Chickpea Salad
Serves 6 - 8

Ingredients:
2 medium or 3 small kohlrabi
five medium broccoli stalks (one pound)
one small head (one pound) red cabbage
grated zest of 1 lemon
lemon juice from two lemons (6 tablespoons)
large bunch of dill, roughly chopped (about 6 heaping tablespoons)
1/3 cup olive oil
1 garlic clove, minced
1/2 teaspoon coarse sea salt
2 cups cooked chickpeas/garbanzo beans
freshly-ground black pepper to taste

Instructions:
Peel the kohlrabi and broccoli stalks and grate or process in food processor, until finely shredded. Slice the cabbage finely into 1/4-inch thick strips. Put kohlrabi, broccoli, and cabbage into a large mixing bowl.

Mix the lemon zest, lemon juice, dill, olive oil, and garlic clove together and pour over kohlrabi mixture. Add sea salt.  Use your hands to massage everything together for about a minute so the flavors will mix and the cabbage will soften.  Add the chickpeas and mix. Let sit for about ten minutes.

Top with freshly-ground black pepper and serve. Leftovers can be stored in the refrigerator for up to five days.

Recipe shared at Wellness Weekend

Daikon Carrot Salad with Almonds

Do you know how hard it is to get a cat to make a cute paw print on a card?  No, of course you don't... because why would you?  Why on earth would you do something weird and wacky like that?  Things like this are best left up to me; then I can come back and tell you how crazy they are.

I got this idea to make a card "from our cats" for my partner for Valentine's Day.  Naturally my first concern was what medium to use that would be safe on their paws. Anything possibly toxic like ink and paint were most definitely out so I opted for fresh beet juice.

You should know that beet juice stains. Bad. Especially when there are tiny paws covered in beet juice that are running very quickly away from you. In the end, I didn't even get a cute paw print on the card. All I got was a couple of red, ill-shaped blobs. I think the card ended up looking more like a threat than a gesture of one's love and admiration.  

So, the lesson here is simple: don't be like me when it comes to cats... or probably life in general. But, if you like good food, you are more than welcome to be like me when it comes to this salad.

This salad is simple and easy to adapt depending on the produce you have on-hand.  I love using daikon radish in this salad for its mild spice that complements the sweet carrots and broccoli stalks perfectly.  Serve this as a refreshing appetizer or side dish to any entree.

Daikon Carrot Salad
Adapted from Clean Start by Terry Walters
Serves 4

Ingredients:
2 cups julienned daikon radish
2 cups julienned carrots
2 cups julienned broccoli stalks
1/2 cup chopped fresh cilantro
1/2 cup chopped raw almonds

Dressing
1 tablespoon apple cider vinegar
1 tablespoon olive oil
2 teaspoons sesame oil
2 teaspoons maple syrup
2 teaspoons ume plum vinegar
1/4 teaspoon sea salt

Instructions:
Place daikon, carrots, broccoli, and cilantro in a large mixing bowl and toss to combine.  In separate bowl, whisk together dressing ingredients.  Drizzle dressing over salad and toss evenly to coat. Fold in chopped almonds and serve.

First major study of diet and strokes links fried, sugary Southern diet, low on fruits and vegetables, to increased risk

Genuine Kentucky fried platter:
Cornbread, fried catfish, fried green
tomatoes, fried apples and fried okra
(Photo from Ramsey's, Lexington)

By Molly Burchett
Kentucky Health News

People with a Southern diet, or one heavy on fried food and sugary drinks like sweet tea and soft drinks, are more likely to suffer a stroke, a new study finds.

It's the first big look at diet and strokes, and researchers say it might help explain people in the nation's "stroke belt" or southern states suffer more of them, reports Marilynn Marchione of The Associated Press.

These findings have important implications for Kentuckians because stroke accounts for 5.5 percent of Kentucky deaths each year and more than 81 percent of Kentucky adults eat fruit and vegetables fewer than 5 times a day, which is a indicator of risk for stroke:

Heart Disease and Stroke Risk Factors from federal Behavioral Risk Factor Surveillance System national survey	Ky.	U.S.
Eat fruits and vegetables less than 5 times/day	81.6	75.6
Overweight or obese	69.1	62.9
No moderate or vigorous physical activity	55.8	50.5
High total blood cholesterol	38.5	37.6
High blood pressure	30.0	27.8
Cigarette smoking	28.2	19.8
Diabetes	9.9	8.0

"We're talking about fried foods, french fries, hamburgers, processed meats, hot dogs," bacon, ham, liver, gizzards and sugary drinks, said the study's leader, Suzanne Judd of the University of Alabama in Birmingham.  For the study, a southern diet also included jerky, red meat, eggs, and whole milk.


Fried foods tend to be eaten with lots of salt, which raises blood pressure and sweet drinks increases risk for diabetes- both are known stroke risk factors, Judd said.

People who ate about six meals a week featuring these sorts of "Southern" foods had a 41 percent higher stroke risk than people who ate that way about once a month, researchers found.

In contrast, people whose diets were high in fruits, vegetables, whole grains and fish had a 29 percent lower stroke risk, reports Marchione.

"It's a very big difference," Judd said. "The message for people in the middle is there's a graded risk" — the likelihood of suffering a stroke rises in proportion to each Southern meal in a week. 

These findings were reported last week at the American Stroke Association conference. The study was launched in 2002 to explore regional variations in stroke risks and reasons for them.

Stroke death rates in Kentucky vary widely among counties. Here's a county map of the rates, from KentuckyHealthFacts.org, which has a county-by county list:

The map shows stroke rates in ranges per 100,000 population from 2003 through 2007. Purple counties had rates above 69; blue counties ranged from 52 to 69; turquoise were 44 to 52; light blue were 31 to 44 (the number that is about the national average), and tan were 18 to 31.

Mean Green Juice [Video]

It's time for another green juice! In January, I became addicted to juicing and it's been exciting to connect with all of you on a similar juicing journey! I've gotten several emails from folks who were inspired by the juicing posts so this is something I will continue to keep up. (If you have recipes or photos to share, please share them with me over on the Facebook page or on Twitter.)

Today I have a special juicing video to share with you that includes a special (unplanned) guest appearance from my cat. And, for anyone that's curious, you'll also get to see my Hurom Slow Juicer at work. Let's get juicing!

Mean Green Juice
Makes 1 juice

Ingredients:
1 (organic) cucumber
1/2 medium (organic) green bell pepper
2 - 3 (organic) kale leaves
1 lemon, peeled
1-inch piece ginger
1/4 (organic) apple (optional)

Instructions:
Juice ingredients and enjoy!

Recipe shared over at Weekend Wellness

A Plant-Based Valentine's Day Menu

I've never been one to celebrate Valentine's Day. Early Valentine's Days in my relationship consisted of me avoiding everything red, begging my partner not to buy me flowers, and rolling my eyes at everyone making special dinner plans. 

Then something weird happened. Last Valentine’s Day I found myself buying a Valentine’s Day card, going out to dinner, and bawling my eyes uncontrollably while watching The Vow. Apparently I’ve been reformed. 

I’m still not going to be cutting out paper hearts or buying flowers, but I think it’s fair that we talk about food. 

For starters, let’s talk appetizers.  Should we serve something hot like these jalapeno pickled carrots? Or something mildly spicy like these roasted radishes?

For drinks, let's skip the traditional red wine and find some creative options. How about a Love Your Liver Juice loaded with enzymes and antioxidants? Or perhaps this divine Blood Orange Spritzer with seasonal citrus?

Getting hungry?  Would you prefer a hearty Kale Caesar Salad with these homemade crusty croutons? Or a sweet salad with mizuna, roasted cherries, cashews, and a balsamic glaze? (Note: since mizuna and cherries are terribly out of season, at least where I live, I would recommend substituting arugula and dried cherries instead.)

For our entrée, how about these beautiful raw beet raviolis? Or perhaps, some creamy broccoli and fennel soup instead?

Let’s not forget the most important part: dessert!

Do you like chocolate? I have just the thing! Try this creamy Chocolate Superfood Pudding that will energize your body and your tastebuds! 

Craving something cold? Then indulge yourself with these frozen Chocolate Covered Banana Bites with Sea Salt! (Bet you can’t eat just one!)

What's on your Valentine's Day menu?

How To Make Perfect Vegetable Stock (for cheap!)

A few months ago I stumbled upon a little secret that I’ve been dying to share with you. Are you ready? Here goes…

Making vegetable stock is one of the easiest and cheapest things you can do to add flavor to your meals while reducing kitchen waste.  

Are you ready to get started? It’s super simple and today I’m going to show you how. Vegetable stock is made by boiling water with vegetables. The common vegetables used in making stock are celery, carrots, onions, mushrooms, and potatoes, along with a host of other veggies that all add their own unique flavor. Since several of these vegetables are on the dirty dozen list, I highly recommend using organic produce for making stock (and in your kitchen in general).

One of the thrifty tricks I discovered is that instead of using whole pieces of produce, you can easily save vegetable scraps in your freezer and turn them into flavorful vegetable stock! This might include the skins or unused pieces of onions, potato or carrot peels, or the tips of leeks and celery. If you have any produce that you know you won't be able to use up (unless it's a member of the cruciferous family - more on this in a minute!), you can always add this to your freezer scrap pile for stock. This saves you money and allows you to use up produce that would have otherwise gone into the compost bin!

I created this handy chart to show some of my favorite veggies for making stock. I like to start with onions, carrots, celery, mushrooms, and sweet potatoes, then I’ll usually add leeks, winter squash, parsnips, fennel, potatoes, or corn cobs, depending on what’s in season.  If I am making a good neutral stock that can be used for a variety of recipes I like to add bay leaves, parsley, cilantro, peppercorns and/or thyme to add a bit more flavor.  However, if I have a specific soup or recipe in mind for the stock, I might also use rosemary, ginger, or cloves depending on the flavor I am going for.  My suggestion is to play around with different vegetables and spices and see which ones you like the best.

There are a few things that you will want to avoid. It’s important never to use spoiled or rotten produce (there’s a difference between a vegetable scrap and a vegetable that’s gone bad) or cruciferous vegetables (e.g.  broccoli, bok choy, Brussels sprouts, cabbage, etc), which can add a sour flavor to the stock. I personally don’t like to use red beet scraps in my stock because they turn the stock red and this can be a challenge if dishes to be a certain color (which tends to be my goal as a food photographer). 

My stock usually tastes different each time because the ingredients depend on what scraps I have on-hand.  There have definitely been times when I've needed stock and have not had enough scraps so then I'll throw in an onion, a few carrots, several pieces of celery, garlic, mushrooms, and a sweet potato, along with various herbs and spices. They key to making good stock is to use a variety of ingredients that add different flavors. For example, you probably wouldn't want a stock filled with all onions as this would be rather bitter, but instead, you would want to balance the onions with the sweetness of carrots and sweet potatoes. I've found this scrap method to be perfect for creating rich, flavorful stocks because I tend to use a variety of vegetables in my kitchen so my scrap pile is usually quite diverse.

Making stock is a loose and adaptable process so instead of giving you a regimented recipe, I'm going to give you the basic method for making vegetable stock using scraps. Once you try this and see how easy it is, you'll be hooked!

How to make perfect vegetable stock using scraps:

• Save vegetable scraps in a plastic bag or glass jar in the freezer. When you have enough scraps to easily fill half of a medium pot, you're ready to make stock! (You can always make smaller or larger batches, but this seems to yield the perfect amount that I use up within a week in my home.)
• Add vegetable scraps to a large pot and add enough water to just cover the scraps.  Or, if you want to make a concentrated stock, add enough water to cover the bottom half of the scraps. 
• Bring to a boil, then simmer for one hour.
• Strain stock to remove solids. 
• Store vegetable stock in the fridge and use within 7 days. Or, freeze vegetable stock by adding to glass jars, leaving 2 inches of room at the top (for expansion), and storing in the freezer until ready to use. (Any glass jar will do, but I love my mason jars for freezing extra stock.)
• Use in your favorite soups, stews, or in any recipes that call for stock. You can also replace any water in recipes for stock (such as when making rice or legumes). 

Carrot and Cilantro Juice

I am surrounded by germs at the moment. Between my office and home, almost everyone is sick. I felt a little under the weather for several days, but so far I've been able to ward it off.  I'm definitely convinced that my strengthened immunity is due to all the fresh juices I've been drinking!

For this week's SPUD juicing box I opted for the Organic Dynamic Beauty Juicing Box, which is a beautiful combination of apples, beets, carrots, celery, chard, cilantro, cucumber, ginger, kale, lemons, green bell peppers, and spearmint. This was the first box that I tried from SPUD and I love all the different flavor combinations you can make with these juices. 

This week I've been playing around with lots of carrot-based juices. If you are new to juicing, I definitely recommend starting with a carrot-based juice because it will be incredibly sweet, even without the addition of fruit! Some of my favorite combinations from this week's produce box include: 

• 5 carrots, 3 kale leaves, and 1/2-inch piece of fresh ginger
• 3 carrots, 2 beets, 1/4 apple, and 1/2-inch piece of fresh ginger
• 3 carrots, 3 celery stalks, 3 chard leaves, and small handful of mint
• 3 carrots, 1/2 cucumber, and small handful of mint

And, of course, this carrot cilantro juice.

This juice is a sweet and zesty mix between the carrots, bell pepper, and cilantro.  I also love adding a lemon for a nice tartness and even more alkalizing power.  For an additional immune boost (and to ward off vampires), try sneaking in a garlic clove or two!

I looove cilantro so I actually added quite a big handful to my juice. If cilantro's not your thing, you can either leave it out or substitute with a different fresh herb like parsley. Drink up!

Carrot Cilantro Juice
Makes one 12 - 16 oz juice

5 medium carrots
small handful cilantro
1/2 green bell pepper
1 lemon, peeled

Juice ingredients and enjoy!

Picking The Right Juicer

(Image sources: Jack LaLanne's and Hurom Slow Juicer)

This month I have been focusing on adding more fresh juices into my routine and I have to say that I am loving all the feedback and excitement from our blog community! I’ve gotten so many comments, emails, and messages with your photos, recipes, and questions! Keep ‘em coming!

One of the things that I know everyone is curious about is picking the right juicer so I hope to explore this topic a bit more in-depth in this post. (Please know that I am only sharing my personal experience here and am not being paid to mention the brands I compare below.) I first began juicing in 2007 when I was working at a vegan and raw foods restaurant. I started my juicing journey using an industrial-sized centrifugal juicer. It was a beast! When it comes to juicers, there are two basic kinds: centrifugal juicers and masticating juicers.

The basics:

Centrifugal juicersare usually upright models with a rapidly spinning blade and mesh basket. The blade shreds the vegetables/fruits into pulp while the spinning motion pulls the juice through the mesh filter and out into the chute. 

Masticating juicerscan be horizontal or vertical, but the newer versions tend to be vertical. Masticating juicers are all a little different, but they generally work by slowly crushing the vegetables/fruits and pushing the juice out through the screen.  

Cost: Centrifugal juicers are common because they tend to be more affordable (they generally range from $80 - $160).  On the other hand, masticating juicers are more expensive and generally start around $200.

Time: Centrifugal juicers are fast and efficient. If you are looking for a speedy juicer that juices efficiently, a centrifugal juicer is for you. Masticating juicers are much more time-consuming to produce juice and to clean. Since the juice is produced by crushing the fruits and vegetables, they must be chopped into smaller pieces and the juicer will take much longer to produce juice. 

Juice Quality and Quantity: The differences in cost and time are important, but perhaps the most important factor is the juice quality and quantity. That is the whole point of juicing, right?

One of the things to consider is that slow juicers produce better quality juice. Since the blade and basket in the centrifugal juicer rapidly spins, this adds a lot of oxygen to the juice, causing it to oxidize at a much-quicker rate. Hurom has a great picture that shows this oxidation (see below). If you are using a centrifugal juicer, you must drink the juice right away because it will immediately start losing nutrients. Since masticating juicers crush the fruits and vegetables, this helps to retain nutrients so you can make the juice in the morning and drink it later in the day.  

(Image Source)

My Personal Juicing Experience:

I have had my trusty Jack LaLanne juicer (a centrifugal model) since 2007 and have been pretty pleased with the results. I’ve used it several times a week for five years and it was only recently that I felt like it was time to replace it as the blade seemed to be getting a bit dull (although the motor still works great). I’ve never had any troubles with it or had to replace any parts. For an initial $90 investment, it has really served me well!

Through the SPUD Juicing Program, I had a chance to test out the Hurom Slow Juicer and this was the first time I had ever used a masticating juicer.  The Hurom Slow Juicer runs around $360 so it is an investment  (but if you are interested in purchasing it, definitely check out SPUD's specials for January).  These are the only two machines I have had direct experience with so I can’t give you specifics on other models, but from what I have found in my research, it seems like centrifugal models tend to be really similar and the Omega Juicer seems comparable to the Hurom. 

In terms of cost, you really can’t beat the Jack LaLanne model (I bought the Power Juicer model for $80 and recently upgraded to the Power Juicer Pro for $150). And in terms of time, I think the Jack LaLanne model wins here too. The chute is much bigger and you can run whole fruits and vegetables through, compared to chopping them into smaller pieces and having to feed them in slowly in the Hurom.

One big problem I had with the Hurom is that celery pulp and herb stems kept jamming the pulp dispenser. When this happens, you have to stop juicing and take the entire machine apart to pry the stuck pulp out of the chute. Every time this happened it added an additional five minutes to juicing, which was a bit hard on rushed mornings.

I looked at the FAQ on Hurom’s website and it said that celery has to be cut to into ½- inch pieces to avoid getting stuck. When I first read this, I was so frustrated by the thought of chopping five celery stalks into ½-inch pieces that I swore I'd never juice celery in that machine again. But, I love the Hurom so much that I began doing this. Chopping up the celery did work much better, but the pulp still jammed again at the end of my juice. I typically use celery for the base of my daily juices, but when using the Hurom I've had to switch to a mostly cucumber base (which can be pricey). 

From my experience, I think the Hurom really excels at juicing carrots, tomatoes, and leafy greens. If you compare tomato juice between the two machines, it really does look like the picture above and the centrifugal model will produce less juice that has less color and more foam. Overall I noticed that the Hurom juices tend to have a deeper color and stronger taste. The machine also yields more pulp than a centrifugal model. This can be nice if you are juicing something like oranges, but when I make beet juice in there I am not a fan of the pulp.

For daily juicing, I typically use some combination of celery, cucumber, beets, greens, herbs, ginger and carrots on occasion. Both of the machines seem to yield the same amount of juice for these items and they have different pros and cons. I prefer juicing celery, beets, and ginger in my Jack LaLanne juicer and like juicing cucumber, carrots, greens, and herbs better in the Hurom.

On most days, I make my juice at home in the morning, but do not drink it until later in the afternoon when I'm at work. I used to feel bad doing this with my Jack LaLanne juices because I knew they were losing nutrients over time. One of the things I love most about the Hurom is that the juices will last over several hours. I also saw that you can make almond milk and soy milk in the Hurom. I haven't personally tried this, but that seems like an amazing feature!

So, here’s my final verdict: I think it comes down to what types of produce you juice on a regular basis, what specific features you want in a machine, and what you are willing/able to spend. As I mentioned, I really love both of these machines and think they both have unique benefits.

If you are looking for an affordable option, Jack LaLanne’s wins. You know that your juicer will be affordable and fast, and you’ll just need to be conscious about drinking the juice right away to get the full benefits. And if all of your juices use a celery base, this might be a better option for you. 

If you already have a centrifugal juicer, like to make juice to consume later, and/or are looking for a better investment that will give you better quality juice, go with the Hurom Slow Juicer. If you juice tomatoes, carrots, or greens on a regular basis this also might be a better option because you will definitely yield more and better quality juice on these items.

What are your thoughts about picking the right juicer? What models do you love and recommend?