Experience Nutrition

Author: expnutrition

  • A New View of Healthy Eating: Cooking Class Video

    A New View of Healthy Eating: A look at an Intuitive Cooking Experience Cooking Class.

    Thanks to Maya’s Farm, Phoenix Public Market, and The Farm at South Mountain.

    Interested in having Melanie A. Albert speak at your next event?

    Melanie has been speaking to groups and organizations for over a decade. She is an expert in intuitive cooking and nutrition and has spoken to thousands of people in Arizona and across the US.

    Author of A New View of Healthy Eating, Melanie believes that healthy eating begins with the food we choose to eat and extends to our shopping cooking, and eating experiences. The key philosophies are:

    • Eat real whole foods.
    • Shop local and in season.
    • Enjoy intuitive shopping.
    • Cook with intuition.
    • Eat mindfully.
    • Enjoy food and life.

    Clients & Partners

    Melanie has served as a speaker, workshop, cooking classes, and retreat leader for many organizations including the City of Phoenix, Maricopa Library District, NFL Alumni Association, NFL Hall of Fame Players Classic, The First Tee of Phoenix, Future for Kids, Phoenix Suns/Phoenix Mercury Kids Camp, Phoenix Youth Sports Day, Gregory’s Fresh Market, Marquette General Hospital, Parkinson’s Wellness Recovery, Sedona Women’s Retreat, Flores Wealth Management, Whole Foods Market, Chandler, AZ, Earth Day Phoenix, Food Day Phoenix, The Farm at South Mountain, Valley Permaculture Alliance, Phoenix Public Market, Harmony Hotel in Nosara, Costa Rica, Spirt of Yoga, and the Southwest Institute of Healing Arts.

    Speaking Topics

    Melanie’s workshops and cooking classes are fun, interactive and always delicious. In the workshops enjoy interactive cooking experiences, simple culinary techniques, nutrition tips, and mindfully enjoy the organic whole food creations.

    Speaking topics, with intuitive cooking class or demo include:

    • A New View of Healthy Eating
    • Intuitive Cooking with the Season
    • Unique Simple Ways to Enjoy Veggies
    • Avocado Veggie Salsa
    • Organic Raw Kale Salad
    • Roots & Greens Stir-fry
    • Raw Salads, Cold Soup & Hummus
    • Healthy Vegan Desserts
    • Hydration & Smoothies

    For more information, or to hire Melanie for your next event, call 602.615.2486 or e-mail Mel@MelanieAlbert.com

    Visit Melanie online at:

    www.facebook.com/NewViewHealthyEating

    @nutritionauthor.com

    www.EXPNutrition.com

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    A New View of Healthy Eating Book Available NOW!

     

     

  • A New View of Healthy Eating: Simple Veggie Stir-fry with Roots & In-season Produce

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    I decided to blog about a stir-fry as I will be teaching the simple steps to prepare a stir-fry (really a saute). this weekend, Sunday, December 11, 2016, in a Holiday Intuitive Cooking Class at The Farm at South Mountain.

    Stir-fries are so simple and can be cooked year-round with different veggies, creating a variety of seasonal textures, colors, and flavors. This week I created a simple saute of local Arizona tomatoes, peppers, broccoli, and added olives and capers, to create a sauce for my flatbread.

    Excerpt from A New View of Healthy Eating: Simple Veggie Stir-Fry with Roots and In-Season Produce

    One of my favorite ways to cook all kinds of vegetables, including roots, is a simple stir-fry (really a simple sauté) with what’s seasonally available from local farmers. The beautiful veggies available during the first week of my winter 2016 CSA (Community Supported Agriculture) from Maya’s Farm at the Farm at South Mountain, only a mile from my Phoenix home, inspired this intuitive stir-fry.

    To create a simple veggie stir-fry, chose a few local in-season veggies, some roots and some greens. This stir-fry was inspired by the baby bok choy and fresh green garlic in my CSA. Added to the stir-fry were other veggies from local farmers, along with sun-dried tomatoes and capers. During the middle of the stir-fry, I decided to de-glaze the pan with fresh lemon and to add local Arizona citrus to the dish.

    SIMPLE INGREDIENTS

    • Organic extra virgin olive oil
    • Green garlic
    • Brussels sprouts
    • Carrots
    • Cauliflower
    • Sun-dried tomatoes
    • Capers
    • Asparagus
    • Baby bok choy
    • Sea salt
    • Fresh lemon

    SIMPLE STEPS

    1. Gather your mise en place.
    2. Pre-heat sauté pan on medium-high.
    3. Pour organic extra virgin olive oil into the pan.
    4. Add the aromatics (green garlic) and cook a few minutes.
    5. Toss in veggies you’d like to brown a little (Brussels sprouts).
    6. Add dense vegetables that need to cook a bit longer (carrots, cauliflower).
    7. Toss in extras (sun-dried tomatoes, capers).
    8. Add vegetables that do not need to cook very long (asparagus, bok choy).
    9. Enjoy!

    What’s the Difference: Sauté vs. Stir-fry

    Sautéing and stir-frying are similar dry-heat cooking methods to cook food quickly. Small, bite-size pieces of food are stirred or tossed and quickly cooked over high heat. With sautéing, usually a pan or skillet is used; with a stir-fry, traditionally a wok is used.  With stir-frying, the heat is higher and the action is faster with the food continuously tossed and stirred.

    “Have fun preparing quick, delicious veggie stir-fries with a few simple steps. The key is to be organized. Pre-chop all your ingredients and set up your mise en place (all ingredients in place) for your cooking before you start stir-frying.”

    SPECIAL HOLIDAY GIFT:  Purchase from November 25, 2016 – January 1, 2017

    $75 Healthy Cooking Gift Certificate: Local First Arizona

    A New View of Healthy Eating new cookbook, by Intuitive Cooking Expert, Melanie A. Albert, and one 2-hour Intuitive Cooking Experience Cooking Class.

    • Book gift-wrapped and mailed (free shipping) to your family or friends.
    • Unique hands-on interactive plant-based cooking class features local Arizona farmers’ organic produce. Learn natural culinary skills and enjoy mindfully eating your creations with community.
    • Your choice of 5 monthly cooking classes held in the South Mountain area January through May 2017.
    • Gift Certificate expires May 31, 2017.

    Purchase $75 Holiday Gift Certificate Today!

     Gift Certificate Details

    3 Steps to Redeem Healthy Cooking Gift Certificate

    Step 1: Healthy Cooking Gift Certificate

    • Gift Certificate will be mailed to purchaser address in PayPal receipt.

    Step 2: Fill out the following information for A New View of Healthy Eating book, to be shipped to your family or friend.

    Step 3: Gift Certificate Recipient makes their reservation for the Intuitive Experience Cooking Class.

    • Choose your date for one of the 5 monthly classes (January – May 2017) in the South Mountain, Arizona area.
    • Classes will be held at The Farm at South Mountain, 11am-1pm on January 22, February 19 and March 19. (6106 South 32nd Street, Phoenix; Between Southern and Baseline)
    • Stay up-to-date on class dates and locations for April and May here at www.EXPNutrition.com
    • Confirm your class selection by e-mailing Mel@MelanieAlbert.com. Thanks so much!

    Thank you so much and I look forward to seeing you at the Intuitive Cooking Experience class!  Melanie Albert

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  • A New View of Healthy Eating: Special Holiday Gift Certificate: Book & Intuitive Cooking Experience in Arizona

    SPECIAL HOLIDAY GIFT:  Purchase from November 25, 2016 – January 1, 2017

    $75 Healthy Cooking Gift Certificate: Local First Arizona

    A New View of Healthy Eating new cookbook, by Intuitive Cooking Expert, Melanie A. Albert, and one 2-hour Intuitive Cooking Experience Cooking Class.

    • Book gift-wrapped and mailed (free shipping) to your family or friends.
    • Unique hands-on interactive plant-based cooking class features local Arizona farmers’ organic produce. Learn natural culinary skills and enjoy mindfully eating your creations with community.
    • Your choice of 5 monthly cooking classes held in the South Mountain area January through May 2017.
    • Gift Certificate expires May 31, 2017.

    Purchase $75 Holiday Gift Certificate Today!

    • Scroll down for details about the Gift Certificate

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    Gift Certificate Details

    3 Steps to Redeem Healthy Cooking Gift Certificate

    Step 1: Healthy Cooking Gift Certificate

    • Gift Certificate will be mailed to purchaser address in PayPal receipt.

    Step 2: Fill out the following information for A New View of Healthy Eating book, to be shipped to your family or friend.

    Step 3: Gift Certificate Recipient makes their reservation for the Intuitive Experience Cooking Class.

    • Choose your date for one of the 5 monthly classes (January – May 2017) in the South Mountain, Arizona area.
    • Classes will be held at The Farm at South Mountain from 11am-1pm on January 22, February 19, and March 19, 2017. (6106 South 32nd Street, Phoenix; Between Southern and Baseline)
    • Stay up-to-date on additional class dates and locations for April and May here at www.EXPNutrition.com
    • Confirm your class selection by e-mailing Mel@MelanieAlbert.com. Thanks so much!

    Thank you so much and I look forward to seeing you at the Intuitive Cooking Experience class!  Melanie Albert

  • A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Fruit Sorbet

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Thanks so much to Tom Shanahan and Spiritual Adrenaline for inviting me to be part of the Spiritual Adrenaline Holiday Dessert Guide. I am honored to share my ideas for healthy holiday desserts with you and hope you and your family enjoy creating and eating the delicious “good-for-us” desserts. The Raspberry Cara Cara Orange Sorbet is absolutely one of my very favorite refreshing desserts and is a perfect light dessert for the holidays. Have fun experimenting with making your own sorbet.

    Excerpt from A New View of Healthy Eating: Raspberry Cara Cara Orange Sorbet

    For most of my life I ate refreshing sorbet only at restaurants. Now with this simple sorbet process, I enjoy making it at home with local, seasonal fruit. I especially love sorbet with freshly harvested Arizona oranges. Intuitively create sorbet with fruits that are local and in season and experiment with different fruit, spices, and herbs to create sorbet year-round.

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    Sweet, refreshing sorbet features organic raspberries, local Arizona Cara Cara navel oranges, and a touch of nutmeg. Cara Cara oranges are one of my favorites, with their rosy interior and sweet taste. Pair this refreshing sorbet with shaved organic dark chocolate.

    SIMPLE INGREDIENTS

    • 4 cups fresh organic raspberries
    • 5 tbsp agave nectar
    • ½ Cara Cara navel orange, juiced
    • Pinch sea salt
    • Pinch freshly ground nutmeg
    • 70% organic dark chocolate bar, shaved

     SIMPLE STEPS

    1. Blend all ingredients in high-speed blender.
    2. Pour into frozen sorbet maker and process for about 15-20 minutes until thickened, soft, and creamy.
    3. Sprinkle shaved dark chocolate on sorbet.
    4. Serve and enjoy.

     5 Tips to Make Your Own Unique, Delicious Sorbet

    1. Peak sweetness. Use high-quality, fresh organic fruits at their peak of sweetness. The freezing process in making sorbet reduces the sweetness of fruit.
    2. Experiment. Have fun making sorbet with all types of in-season fruit. Berries (blackberries, blueberries, raspberries, strawberries), stone fruit (cherries, peaches, plums), bananas, grapes, pears, oranges, and pineapple.
    3. Natural sweetener. If the fruit tastes tart, add a sweetener such as agave nectar or coconut sugar.
    4. Citrus. Add a squeeze of citrus to balance flavor or add acidity.
    5. Accent. Experiment with spices such as freshly ground cinnamon or nutmeg, fresh herbs such as basil or mint, citrus zest, or vanilla.

    A New View of Healthy Eating Book is available now, with 54 simple recipes and 84 simple culinary techniques in 9 delicious whole food categories.

    Join our e-mail list to stay in touch with recipes, culinary methods, and events.

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    Share your sorbet creations with us on our Facebook page: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Chocolate Avocado Pudding

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    It is such an honor to be part of the Spiritual Adrenaline Holiday Dessert Guide. I appreciate Tom Shanahan for the opportunity to share my simple, healthy desserts with you. This Chocolate Avocado Pudding was one of the first “good-for-us” desserts I learned to make with “healthy ingredients.”  I invite you to experiment with this pudding and I have a feeling you might enjoy it long after the holidays.

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    Excerpt from A New View of Healthy Eating: Chocolate Avocado Pudding (page 166)

    Incredible, rich, and creamy vegan chocolate pudding will delight everyone. Make it for dessert or an after-work or after-school snack. Once you’ve made this avocado pudding, experiment by adding some extras, such as bananas, raspberries, blueberries, strawberries, homemade nut milk, and freshly ground spices, like cinnamon and nutmeg.

    SIMPLE INGREDIENTS

    • 4 ripe avocados
    • 8 Medjool dates, pitted and sliced
    • 2 tsp vanilla extract or 2 vanilla beans, scraped
    • ½ cup raw cacao powder
    • 2 cups water

    SIMPLE STEPS

    1. Place all ingredients in high-speed blender.
    2. Blend on high for about 2 minutes.
    3. Stop and scrape down sides of blender, if needed.
    4. Blend for another 2 minutes or until completely pureed and smooth.
    5. Refrigerate for 1-2 hours.
    6. Enjoy topped with fresh fruit, nuts, and seeds.

    A New View of Healthy Eating Book is available now. I’m happy to gift-wrap for you and your friends.

     Join our e-mail list and receive simple recipes and culinary techniques for simple intuitive cooking. 

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    Share your healthy holiday desserts with us on our Facebook page: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Vegan Chocolate Cream Pie

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    It is my honor and pleasure to be part of the Spiritual Adrenaline Holiday Dessert Guide. Thanks so much to Tom Shanahan for coming out to Arizona to enjoy these delicious, healthy desserts with me. The Vegan Chocolate Cream Pie (with Soy) is a favorite for people of all ages. It is so decadent. And, the best thing is that is a really healthy dessert that is simple to prepare and perfect for the holidays.

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    Excerpt from A New View of Healthy Eating: Vegan Chocolate Cream Pie (pages 162-163)

    Enjoy creating vegan, gluten-free chocolate recipes with fruit, raw cacao powder, nuts, natural sweeteners, and even sweet potatoes. If you are a chocolate lover or have a sweet tooth, try these “good-for-us” chocolate desserts.

    Vegan Chocolate Cream Pie

    Try this simple chocolate dessert recipe that everyone enjoys. This gourmet-quality pie is so much fun to make and is beautiful and delicious every time I teach it in my private and group cooking classes. Learn to quickly and easily melt chocolate chips right in your oven. If you have extra chocolate pie, cut it into small pieces and freeze for snacks.

    SIMPLE INGREDIENTS

    Crust

    • 2 cups raw pecans
    • ¼ cup maple sugar
    • 1 ½ tbsp coconut oil
    • ½ tsp sea salt

    Filling

    • 2 ½ cups vegan dark chocolate chips
    • 2 packages organic soft silken tofu (260g packages)
    • 1 tsp vanilla extract or 1 vanilla bean, scraped
    • Pinch of sea salt

     

     SIMPLE STEPS

    Make the Crust.

    • Pulse pecans and maple sugar in food processor.
    • Add coconut oil and sea salt.
    • Pulse to combine well.
    • Press and shape mixture into the bottom of a 10-inch springform pan.

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    Melt Chocolate Chips.

    • Preheat oven to 350 degrees F.
    • Pour the chocolate chips in a single layer onto a flat baking sheet.
    • Place in the oven to melt for no more than 3-4 minutes or until melted. Be careful that you don’t burn them.

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    Blend the Filling.

    • Place tofu, vanilla, sea salt, and melted chocolate chips into a food processor.
    • Blend until smooth.
    • Pour mixture into pie crust and chill for at least 30 minutes.
    • Top with fresh fruit and nuts.
    • Enjoy!

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    If you enjoy this recipe, there are 54 simple whole food, plant-based, gluten-free recipes in A New View of Healthy Eating book.

    Join our e-mail list for recipes, culinary tips, and events.

    Visit us on our Facebook page, and share your healthy holiday desserts: www.facebook.com/NewViewHealthyEating

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  • A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Chocolate Sweet Potato Brownie

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    I am so honored to be part of the Spiritual Adrenaline Dessert Guide and would like to thank the inspiring Tom Shanahan for inviting me to share my healthy recipes for the holidays with you. If you have never cooked a brownie with sweet potatoes, I invite you to give it a try. It is sweet, chocolatey and a perfect complement to your holiday celebrations. Enjoy!

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    Excerpt from A New View of Healthy Eating: Chocolate Sweet Potato Brownie (pages 164-165)

    Delicious vegan, gluten-free chocolate dessert made with a sweet root veggie, the sweet potato. This brownie is always a favorite at kids’ and adults’ cooking classes. It’s one of those desserts we can even eat for breakfast!

    SIMPLE INGREDIENTS

    • 2 medium to large sweet potatoes
    • 12 Medjool dates, pitted
    • ⅔ cup raw almonds, ground
    • ½ cup brown rice flour
    • 4 tbsp raw cacao
    • 3 tbsp maple sugar
    • Pinch sea salt

    SIMPLE STEPS   

    • Pre-heat oven to 350 F.
    • Peel sweet potatoes, cut into chunks, and steam in a bamboo steamer for about 20 minutes until they become really soft.
    • Once sweet potatoes are soft and beginning to fall apart, remove from steamer.
    • Mix sweet potatoes and pitted dates into food processor and blend.

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    • Put remaining ingredients into a large bowl and stir to combine.

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    • Add sweet potato/date mixture to other ingredients and stir well.
    • Place mixture into 8-inch by 8-inch parchment-paper-lined baking dish.
    • Cook for about 20 minutes.
    • Test doneness by pushing a toothpick into the brownie. The brownie is ready when a toothpick comes out dry.
    • Allow baking dish to cool for about 10 minutes.

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    • Remove the brownies from baking dish.
    • Cool for a few minutes and cut into squares.
    • Enjoy!

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    A New View of Healthy Eating book is available NOW! Buy your copy today and I’ll gift wrap and ship it to you or your friends.

    Join our e-mail list and stay up-to-date on events, classes, culinary techniques, and recipes.

    Share your version of the Sweet Potato Brownie with us on our Facebook page: www.facebook.com/NewViewHealthyEating
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  • A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Aromatic Apple Crisp

    A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Aromatic Apple Crisp

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    It is such an honor to be part of the Spiritual Adrenaline Holiday Dessert Guide. Thanks so much to Tom Shanahan for coming out to Arizona to experience these healthy holiday recipes. The Aromatic Apple Crisp with Freshly Ground Spices is one of my very favorite desserts for the holidays, as it brings back childhood holiday memories of cooking with my Mom and Grandmom.  The natural aromatherapy of the freshly ground spices – cinnamon, cardamom, cloves, and nutmeg – is an incredible mindful experience of the cooking. Enjoy preparing and eating this delicious dessert.

    Excerpt from A New View of Healthy Eating: Aromatic Apple Crisp with Freshly Ground Spices (pages 126-127)

    DESSERT: Aromatic Apple Crisp with Freshly Ground Spices

    This apple crisp is one of my all-time favorites. From cooking with local organic apples to mindfully hand-grinding and enjoying the aromatherapy of freshly ground warming spices, from the aromatherapy of the apples sautéing in the spices to memories of eating pies when I was a child, this dessert (or breakfast) is outstanding. Enjoy the process of setting up your mise en place, cooking, and enjoying this dish with your family and friends.

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    SIMPLE INGREDIENTS

    Topping

    • 1 cup rolled oats
    • ½ cup almonds, walnuts, or pecans, sliced
    • ¼ cup maple sugar
    • 1 tsp cinnamon, fresh ground
    • 1 tsp nutmeg, fresh ground
    • 1 tsp cardamom seeds, fresh ground
    • ½ cup grapeseed oil

    Filling

    • 8 apples, sliced
    • 3 tbsp grapeseed oil
    • 4 tbsp maple sugar
    • 1 tsp cinnamon, fresh ground
    • 1 tsp nutmeg, fresh ground
    • 1 tsp cardamom seeds, fresh ground
    • ½ tsp cloves, fresh ground
    • 1 orange, juiced and zested
    • 1 lemon, juiced and zested

     SIMPLE STEPS

    1. Prepare your mise en place.
      • Hand-grind all spices in mortar and pestle.
      • Hand-squeeze and zest the orange and lemon.

    Prepare topping.

    • Mix all dry ingredients for topping until well combined.
    • Pour in grapeseed oil and mix.

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    3. Cook the apple crisp.

    • Preheat oven to 350 degrees F.
    • Place sliced apples in a large sauté pan.
    • Turn heat to medium and add remaining filling ingredients.
    • Cook until apples slightly soften; stir occasionally.
    • Pour cooked apples with sauce into 8-inch by 8-inch baking dish.
    • Top with oats topping.
    • Bake on middle oven rack for 20-30 minutes.
    1. Enjoy!

    If you are interested in more simple whole food, plant-based, gluten-free recipes that are healthy and delicious, my book, A New View of Healthy Eating is available.  I’m happy to gift-wrap for your family and friends.

    Come on over to our Facebook page and share your holiday dessert creations, www.facebook.com/NewViewHealthyEating

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  • A New View of Healthy Eating: How to Quickly Grill Wild Salmon

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Many people only eat salmon when eating out at restaurants. Once you learn how to very quickly and easily grill or broil salmon at home, I have a feeling you’ll enjoy it at home more often. Not only is salmon tasty, it’s a “great” healthy fat.  In today’s blog, I’m sharing with you a really quick way to marinade salmon with a few ingredients and the benefits of eating  omega-3 rich foods, like wild salmon.

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    Quick Wild Pacific King Salmon on the Grill

    • Create a simple marinade with fresh lemon juice, dill, and green onions by mixing the ingredients together.
    • Marinade the salmon in your refrigerator for at least 30 minutes.
    • Heat grill to medium high.
    • Grill for about 3 minutes.
    • Flip the salmon and grill for another 3 minutes.
    • Let the salmon rest for a few minutes, as it will continue to cook.
    • Enjoy!

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    Why We Must Eat Omega-3s

    For optimal health, we must eat about 30% good fats every day, every meal. Omega-3 fatty acids are important for many areas of health, including:

    • Reduce inflammation, which is often considered the root cause of many diseases, such as heart disease, many cancers, and Alzheimer’s disease
    • Lower risk of heart disease: lower blood pressure, triglycerides (blood fat), and cholesterol
    • Improve brain health, which positively influences memory
    • Help depression and mental health, and may be beneficial for ADHD, autism, and dementia
    • Reduce joint inflammation and pain
    • Reduce risk of diabetes
    • Benefit bone health
    • Protect eye health
    • Synthesize hormones
    • Reduce risk of cancer

    Omega-3 fatty acids are found in beef, eggs, and poultry, but are most abundant in the fat of cold-water, oily fish. Omega-3 fatty acids are also available in supplement form.

    EPA and DHA Essential Fatty Acids in Cold-Water Fish

    Cold-water fatty fish are a rich source of the two essential omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These nutrients benefit long-term physical and mental health. EPA supports heart health, and DHA supports brain development and function.

    Learn more about culinary techniques and a few additional ways to cook salmon at home, in my book, A New View of Healthy Eating.

    Join our newsletter to stay up-to-date with events, culinary techniques, and simple healthy recipes with real whole foods.

     

     

  • A New View of Healthy Eating: Pomegranate Smoothie Recipe

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Pomegranates are in season here in Arizona and I am so happy. I totally remember picking out the pomegranate seeds when I was a kid and absolutely loving them. Fortunately, now I know an easy way to get the seeds out of a pomegranate without making a mess, which you can find in the following Pomegranate Smoothie Recipe.

    Last year at this time, I created this very intuitive pomegranate smoothie and have been enjoying it this week as well.  If you’re in Arizona, go to a farmers’ market and buy a few pomegranates and enjoy this  creamy eat with the season smoothie.

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    Excerpt from A New View of Healthy Eating:  Pomegranate Smoothie with Homemade Almond Milk (pages 144-145)

    Inspired by pomegranates sitting on my kitchen counter, I decided to create a smoothie. I wanted this smoothie to be special because I’ve loved sweet, juicy pomegranates since I was a young kid having fun mindfully picking the seeds out of the fruit like crabmeat, with the deep, red juice dripping down my arms.

    Intuitively, I created the pomegranate smoothie with homemade almond milk, which is delicious even by itself. Enjoy the process of creating this thick, creamy, sweet smoothie.

    SIMPLE INGREDIENTS

    • 1 pomegranate, seeded
    • 1 cup coconut water
    • ½ cup almonds
    • 1 Medjool date
    • 1 frozen banana

    SIMPLE STEPS

    1. Simple Steps to Get the Seeds Out of a Pomegranate, Without All the Mess!
    • Cut pomegranate in half.
    • Place pomegranate in a bowl of cold water.
    • Tear apart the pomegranate with your hands. Seeds will float to the bottom of the bowl, and the tan membrane will rise to the top.
    • Mindfully examine the seeds and take out any small pieces of membrane.
    1. Fresh Homemade Almond Milk
    • Blend coconut water, almonds, and date in a high-speed blender for 1-2 minutes.
    • Enjoy a taste.
    1. My First-Ever Pomegranate Smoothie
    • Add banana to the almond milk in the blender and blend for about a minute.
    • Enjoy another taste.
    • Sprinkle in pomegranate seeds and blend for another minute.
    • Pour smoothie into a glass.
    • Top with a few pomegranate seeds and almonds to add crunch to the smoothie.
    • Enjoy! Enjoy! Enjoy!

    “I previously thought nut milk was hard to make. Once learning how quick and easy it is to make nut milk, especially for my morning smoothies, I no longer buy store-bought milk. Since I’m such an advocate for eating and drinking real whole foods, this fits perfectly with my philosophy.”

    A New View of Healthy Eating is a great gift for yourself, your family, and friends. You can now purchase it right here and I’ll gift wrap and ship it to you.

    If you would like to stay up-to-date on upcoming events and new recipes, join our e-mail list.

    Join us on our Facebook page and share your Fall Smoothie creations: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: How to Stock a Healthy Pantry

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    So many people ask me how I am able to create such simple beautiful meals and that it always seems as though I have the “right” ingredients handy all the time. As a matter of fact, in my new book, A New View of Healthy Eating, I write about Success in the Healthy Kitchen, with essential staples in the refrigerator and pantry. This week I stocked up on a few items in my pantry, so I decided to share the staples in my pantry.

    First, the foods that I stocked up on this week were red lentils, sunflower seeds, brown rice, and garbanzo beans, along with some of my favorite superfoods (since they were all on sale!)

    Excerpt from A New View of Healthy Eating

    Step 3: Pantry: Essentials in the Whole Food Pantry

    Stock your pantry with essentials so that you are prepared to cook with seasonal food you bring home from the farmers’ market. With these essentials, you can intuitively create your own favorite dishes for breakfast, lunch, dinner, or snacks.

    • Whole grains. Use versatile whole grains such as brown rice, quinoa, and steel-cut oats to quickly and simply cook breakfast with berries, nuts, and seeds, or a dinner side dish with raw, steamed, or roasted vegetables.
    • Beans and legumes. Cook garbanzo beans for a quick hummus, lentils in a simple soup, adzuki beans for a simple rice and beans meal, and kidney beans in a veggie chili.
    • Nuts and seeds. Enjoy a variety of nuts and seeds such as almonds, cashews, walnuts, hemp seeds, and sunflower seeds. Blend nut milk, add to smoothies, cook in a stir-fry, or make a raw pâté.
    • Extra virgin olive oil. Buy organic, first press, cold press, estate grown, and with <.8 acidity for a high-quality olive oil. Olive oil is perfect for salad dressings, roasting veggies, finishing steamed vegetables, and dipping flatbread.

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    • Dried herbs and spices. Stock a few dried herbs (basil, oregano, marjoram, bay leaves) and spices (cumin seeds, coriander, cinnamon) in your pantry. Use a few different spices and herbs every week to intuitively add flavor and dimension to roasted roots, baked spaghetti squash, and hummus. P-039

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    • Vinegar and mustard. Keep a few acids, such as balsamic, red wine, or rice vinegar, and stone-ground mustard in your pantry for salad and vegetable dressings and marinades. There’s always an 18-year aged balsamic vinegar in my pantry that I love to drizzle on roasted veggies and that I use as a dipping sauce for my organic sprouted flatbread.
    • Natural sweeteners. Use natural sweeteners such as fresh Medjool dates and local raw honey in your breakfast whole grains, salad dressings, smoothies, and desserts.
    • Sea salt. Try a few types of unrefined sea salts such as Celtic or Himalayan salts and cook with those you like best. Sea salt brings out the natural flavor in food. For cooking at home and in my classes and workshops, I love whole crystal (coarse) unrefined salt that sometimes needs a little grinding.
    • Green tea and coconut water. Use electrolyte-rich coconut water as a base for smoothies, and drink loose green tea and matcha tea as everyday beverages.

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    • A few extras for extra flavor. We all have a few special foods that we love to add to our meals. I often add olives and capers to veggie stir-fries and simple avocado salads.
    • Superfoods. Stock a few nutrient-dense superfoods, such as goji berries, raw cacao nibs, and hemp seeds for quick snacks or smoothies.

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    I’ll also be sharing how to stock your refrigerator for healthy eating success.

    I’m very excited that my new book, A New View of Healthy Eating, is now available. If you’d like a copy for yourself or for a gift (I’ll gift wrap), you can buy it right here:

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  • A New View of Healthy Eating: 5 Phoenix Farmers’ Markets & 5 Ways to Shop for Real Whole Foods

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    The Fall is such an incredible time in Arizona as our local farmers’ bounty is growing and it’s so beautiful to enjoy local in-season produce at our farmers’ markets around town. At this time of year, we have many different farmers’ markets. In addition to purchasing real whole foods at farmers’ markets you can commit to a CSA, join a community garden, plant your own, and visit local farms. Enjoy shopping and enjoy your food!

    5 Favorite Farmers’ Markets

    • Downtown Phoenix Openair Market, Saturday, 8am-1pm, Central and Pierce Street
    • Uptown Market, Saturday & Wednesday, 9am-apm, Central and Bethany Home
    • Ahwatukee Market, Sunday, 9am-1pm, Warner & 48th Street
    • Mesa Community Market, Friday, 9am-1pm, 20 E. Main Street
    • Old Towne Scottsdale Market, Saturday, 8am-1pm, 3806 N. Brown Avenue

    EXCERPT from A New View of Healthy Eating

    5 Best Ways to Shop for Real Whole Foods

    1. Shop at Farmers’ Markets in Your Area

    As demand for locally grown fruit and vegetables has increased, farmers’ markets have steadily grown in number throughout the last few decades. According to the USDA Farmers Market Directory, in June 2015 there were 8,260 registered farmers’ markets as compared to 1,744 in 1994—an increase of more than 6,000 in 21 years. In addition to the USDA Farmers Market Database, another source to find farmers’ markets in your area is www.localharvest.org.

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     2. Commit to a CSA (Community Supported Agriculture) Share

    Developed in the 1960’s in Japan, CSA programs are designed to build a relationship between the farmer and the community. At the beginning of each season, farmers sell CSA memberships to consumers. Each week, customers receive a sampling of produce that is available from one farmer or a group of local farmers. CSAs cost $25 to $35 per week for six to eight weeks and are perfect for those of us who wish to experiment with unique, interesting, locally grown food. Farmers distribute CSA’s at farms, farmers’ markets, and convenient pick-up locations, such as yoga studios. Some farms even deliver CSA’s right to your home.

    For the winter 2016 season in Arizona, I committed to a 12-week CSA share from Maya’s Farm, just a mile from my home in Phoenix. I love knowing that the produce is fresh since it is harvested the day before I pick it up at The Farm at South Mountain. Each week the interesting variety of goodies in my CSA encourages me to create new, intuitive dishes with different combinations of food. While writing this week, I’m creating a stir-fry with cauliflower, fresh peas, white icicle radish, green garlic, onions, and dill. Fresh flowers are a nice bonus I receive in my CSA. I’m enjoying the incredible natural aromatherapy of chamomile in my home. I’m steeping sun-dried tea, and I will dehydrate some of the chamomile flowers for tea.

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    3. Join a Community Garden

    The National Garden Association estimates that there are three million community gardens in the United States. Community gardens are fun, as you can learn from other do-it-yourself gardeners, enjoy friendships, and experience the mindful meditation of gardening in a beautiful, close-to-the-earth setting.

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     4. Grow Your Own

    Gardening is a big trend. As more and more people eat real whole foods, they are taking their food literally into their hands. The National Garden Association estimates that 42 million households in the United States garden, an increase of 17 percent over 2008 numbers, and 37 million households are home gardening. Gardening takes us back to the basics of eating fresh whole foods.

    5. Visit Local Farms

    It’s a lot of fun to visit farms in your area to get to know the farmers and to see where your local produce grows. I am so fortunate that there are many outstanding farms in the Phoenix area, where I live. Farms today are reaching consumers in exciting ways: stores at farms, farmers’ markets at farms, pick-your-own produce, and even “honor system” farm stands.

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    Many of the recipes and culinary creations in my book, A New View of Heathy Eating are inspired by and created with local, in-season Arizona veggies. The book is now available to ship to you!

     

  • A New View of Healthy Eating: Simple Steps to Make an Incredible Rice Pilaf

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Today, I was honored to lead a fun SHOP+CHOP+COOK Cooking Class at the Phoenix Public Market, with a group of Girl Scouts who created their own salad dressing, raw kale salad, and we also enjoyed preparing the delicious tomato gazpacho with the local, in season, farmers’ market veggies. I was fortunate to have some beautiful leftovers, which inspired me to create a rice pilaf.  Take a look at today’s rice pilaf with the farmers’ market tomatoes and peppers and the specific culinary technique to make a perfect pilaf.

    •  Look at the incredible rice pilaf ingredients: Brown rice, tomatoes, peppers, arugula, shallot, and veggie stock.
    • Start with sweating the shallots in olive oil for about 10 minutes, and then add the brown rice and cook for another 5-10 minutes.
    • Add the tomatoes, peppers, and stock to the saute pan. Bring to a boil. Simmer for 20-25 minutes.
    • Add the arugula and simmer a few more minutes.
    • Fluff the edges of the rice and rest for 10 minutes.

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    • Enjoy!

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    Excerpt from A New View of Healthy Eating: How to Make Rice Pilaf for a Dinner Side Dish

    Pilaf is one of the main methods of cooking rice and is popular in Indian, Mexican, and Middle Eastern cuisines. The pilaf method is similar to steaming; however, in the pilaf method, whole grains are first sautéed, often with aromatics (like onions or shallots) before liquid is added, creating a lot of flavor. Pilafs also include extras such as vegetables and toasted nuts or seeds.

    Simple Steps to Cook Using the Pilaf Method

    1. In a sauté pan over low heat, cook mirepoix (carrots, onions, and celery or just onions) in a fat, such as olive oil. Cook on low heat when you do not want to add color to your dish. For more color, cook at a higher temperature.
    2. Add grains to the pan and stir to lightly coat each grain with the fat. Do not rinse grains before cooking.
    3. Toast grains by cooking a little more.
    4. Add a flavorful liquid, such as vegetable stock.
    5. Stir to make sure grain is not sticking to the bottom of the pan.
    6. Similar to the whole grains steaming method (PAGE…), bring to boil, cover tightly, and reduce heat to the lowest setting (or cook in oven).
    7. Cook a little longer than the time indicated for your grain and until all liquid is absorbed into the grains.
    8. Rest grain for 10-20 minutes.
    10. Rest for 10 minutes.

     Enhance Your Pilaf

    To enhance the flavor and texture in your pilaf, add spices, herbs, fresh vegetables, nuts, and seeds.

    • After the grains are coated in fat, add dried spices for extra flavor. Try Middle Eastern spices like star anise, cinnamon, and cumin. For a Mexican pilaf, add chili powder, cumin, cinnamon, and coriander seeds.
    • After the cooked grains have rested, add your favorite cooked veggies, fresh herbs, or toasted nuts and seeds to create a meal.

    Quick Brown Rice Turmeric Pilaf

    SIMPLE INGREDIENTS

    • 1 cup brown rice
    • ¾ cup shallots or onions, finely diced
    • 2-3 tbsp olive oil
    • ½ tsp turmeric
    • 2 cups vegetable stock

    SIMPLE STEPS

    1. Gather mise en place.
    2. Sweat onions or shallots in olive oil.
    3. Add rice and sauté until translucent.
    4. Add turmeric for color.
    5. Add vegetable stock.
    6. Bring to boil.
    7. Cook for 20 minutes.
    8. Rest for 10 minutes.

    If you would like this culinary technique, recipe and more simple ways to cook real whole foods, A New View of Healthy Eating book is now available:

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  • A New View of Healthy Eating: Organic Tomato Gazpacho Cold Soup Recipe

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Recently, I’ve been teaching public hands-on Intuitive Cooking Experience Classes at the Phoenix Public Market and The Farm at South Mountain, in Phoenix. Tonight I’m getting set to lead tomorrow’s class at the Phoenix Public Market. Lately, I’ve been really enjoying  tomatoes, so tomorrow, October 15, 2016, at the Phoenix Public Market (9-11am, Central & Pierce) we will intuitively create a simple tasty, fresh tomato gazpacho soup. Looking forward to tomatoes from Abby Lee Farms, about 4-5 miles from my home.

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    Excerpt from A New View of Healthy Eating

    Summertime Tomato Gazpacho Cold Soup

    A fresh, cold tomato gazpacho is refreshing, especially on warm days. Make this quick cold tomato soup with red, orange, and yellow tomatoes and red, orange, yellow, and green bell peppers for a bright summer side dish. Be sure to try the beautiful (some may think ugly) heirloom tomatoes. If you are fortunate enough to purchase a whole flat of really ripe organic tomatoes, make a big batch of tomato gazpacho for a summertime picnic.

    Simple Ingredients: Soup

    • 10 medium tomatoes, cut into eighths
    • 4 red, orange, yellow, and/or green bell peppers, seeded and rough chopped
    • 3 cucumbers, rough chopped
    • 2 jalapeno or Anaheim peppers, seeded and rough chopped
    • ½ cup fresh cilantro, chopped
    • ½ cup fresh lime juice
    • 6-8 garlic cloves, minced
    • Up to 2 cups water, if needed
    • Sea salt and pepper, to taste

    Simple Ingredients: Topping

    • 4 tbsp cucumber, small diced
    • 4 tbsp tomato, small diced
    • 4 tsp cilantro leaves

    Simple Steps

    • Place all soup ingredients in a large bowl.
    • Mix well.
    • Puree half of the ingredients in a high-speed blender until smooth.
    • Combine pureed soup with chopped veggies.
    • Taste and season with sea salt and/or pepper.
    • Top with diced cucumbers, tomatoes, and cilantro.
    • Enjoy!
    • Refrigerate leftover gazpacho soup and enjoy the next day for an even more flavorful soup.

    Create Your Own Tomato Gazpacho

    Use your intuition when you create your tomato gazpacho. Use different colors and types of tomatoes. Sometimes make it chunky; other times make it smooth. Try different levels of spiciness using jalapeno or Anaheim peppers. Sometimes make it spicy hot, sometimes make it mild. Try different types of in-season cucumbers, such Armenian, pickling, or lemon.

    “The key to a beautiful tomato gazpacho is to blend some of the fresh veggies into a creamy liquid and to keep some veggies chunky.”

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    I’ll be selling my new book A New View of Healthy Eating, this weekend at 2 events in the Phoenix area:

    • Saturday, Oct 15, 2016, Phoenix Public Market, Central & Pierce. 9am-1pm
    • Sunday, Oct 16, 2016, Yoga Rocks the Park, Steele Indian School Park, Phoenix (3rd Street, North of Indian School), 9am-noon

    If you are not in the Phoenix area and would like to purchase the book, it’s available on my website and I’m happy to ship a copy to you.

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  • A New View of Healthy Eating: Make your own Turmeric Tea

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    First, I would like to send warm wishes to everyone and their families who were touched by the recent Hurricane Matthew. I have been away from blogging for the last week or so, as my 87- and 90-year old Mom and Dad evacuated from their Cocoa Beach, Florida home of 28 years. Fortunately, they and their home are doing fine now, with a month or more of clean-up of trees, boat dock, and boats.

    Today, the blog is about making your own turmeric tea. Turmeric is becoming more and more popular as a beverage in the US. With these simple steps, you can make your own turmeric tea (or drink) and enjoy it hot or cold. This is how my turmeric tea looked this week, with fresh turmeric from a grower at the Ahwatukee Farmers Market, right on the south side of South Mountain, here in Phoenix.

    Step 1: Slice a few pieces of fresh turmeric root.

    Step 2: Place turmeric root into pot with water, bring to a boil, and simmer for 10-15 minutes.

    Step 3: Enjoy your turmeric root tea, hot or cold.

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    Excerpt from A New View of Healthy Eating: Experience Root Tea

    Ginger and turmeric herbs are tropical plants whose roots are used medicinally and as beverages. Ginger and turmeric tea have been popular in Asia for centuries. Ginger tea is very common in China. Turmeric tea is an everyday drink in Okinawa, Japan, home to the world’s highest known concentration of centenarians.

    Ginger Root

    • Natural anti-inflammatory
    • Reduces nausea and helps digestion
    • Beneficial for colds and the flu

    Turmeric Root

    • Used medicinally in India and China for centuries
    • Contains curcumin, an anti-inflammatory known to alleviate arthritis and reduce muscle pain and joint inflammation
    • Thermogenic properties that increase metabolism and fat burning, which aid in the increasing of energy and weight loss

    6 Steps to Make Root Tea

    1. Slice ginger or turmeric root into thin slices without skin.
    2. Place into a small pot of water.
    3. Add black pepper to turmeric to enhance its healing properties.
    4. Bring water to boil.
    5. Simmer for 10-15 minutes.
    6. If desired, add honey for sweetness.

    A New View of Healthy Eating is now available and a great gift idea for the holidays. Yes, a few people have already purchased the book for gifts. Thanks so much!

    My nephew, Jack from North Carolina, asked me to “autograph” my book for him. So sweet. a-mel-jack-img_2257

     Join our e-newsletter to get recipes, culinary tips, and stay up-to-date on events.

     

  • A New View of Healthy Eating: Intuitive Cooking: Spiral Veggie Saute with Vegan Cashew Basil Pesto

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    The last few days I have been honored to shoot a series of videos with Tom Shanahan of Spiritual Adrenaline. We prepared 13 cooking videos, so I’m the lucky one with lots of incredible whole food delicious left-overs. One of cooking videos featured Raw Spiral Veggies with Cashew Basil Pesto. For that dish, I spiralized organic zucchini, sweet potato, butternut squash, and golden beets, and created a vegan, dairy-free pesto with raw cashews, basil, lemon, olive oil, and sea salt.

    Today, with the left-over already spiralized veggies and the cashew basil pesto, and the addition of a beautiful organic heirloom tomato, I created one of my very favorite dishes ever. (I’m so glad I can cook another batch tomorrow!)

    Enjoy a few of the photos and have fun creating your own veggie saute with left-overs!

    • Simple Ingredients: Spiralized raw veggies, cashew basil pesto, heirloom tomato, organic extra virgin olive oil, and garlic and sea salt (not in photo)
    •  Beautiful heirloom tomato: Lightly saute in organic extra virgin olive oil, with fresh garlic, and sea salt.
    • Saute: Add the spiralized veggies to the saute pan and cook for about 10 minutes, stirring occasionally
    • Plate and enjoy!

    EXCERPT: A New View of Healthy Eating: Spiral Veggies with Nut-Based Creamy Dressing

    Learn how to spiral colorful veggies and create a simple dressing with raw cashews and basil.

    Basic Salad Dressing: Raw Cashews & Basil Pesto

    A vegan, dairy-free, creamy dressing is the base for this colorful raw spiral veggie salad. With fresh basil and lots of garlic, this refreshing dressing is a perfect alternative to a cheese-based pesto.

    SIMPLE INGREDIENTS

    • ½ cup raw cashews, soaked 3-4 hours in water
    • ½ cup fresh basil leaves
    • 2-3 garlic cloves, minced
    • 2 tbsp fresh-squeezed lemon juice
    • 1 tsp sea salt
    • ¼ cup organic extra virgin olive oil

    SIMPLE STEPS

    • Place all ingredients except organic extra virgin olive oil into food processor.
    • Add olive oil little by little until smooth.
    • Taste and add extra garlic, lemon juice, or basil leaves to create a taste that’s right for you.

    For this recipe and  more, my book, A New View of Healthy Eating is available now, and I can ship to you. (Or come to one of my events: Oct 9, 11am-1pm, The Farm at South Mountain; Oct 15, 9-11am)

    Join our e-mail list for recipes, culinary techniques, and upcoming events.

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  • A New View of Healthy Eating: Really Enjoy Chocolate!

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    The last 3 days we’ve been shooting videos with recipes and concepts from my new book, A New View of Healthy Eating and with my friend Tom Shanahan of Spiritual Adrenaline. In fact, we shot 27 videos, including 13 cooking videos. One of the things I noticed was that we prepared quite a few different amazing dessert recipes with chocolate including:

    • Chocolate Avocado Pudding
    • Vegan Chocolate Cream Pie with Soy (Tofu)
    • Chocolate Sweet Potato Brownie

    In light of the focus on chocolate, I’d like to share with you some valuable information about chocolate and some photos of these amazing desserts.

    Excerpt from A New View of Healthy Eating

    4 Ways to Enjoy Chocolate

    Dark chocolate is distinguished by the percentage of cacao solids in the bar. The higher the percentage of cacao in a chocolate bar, the lower the amount of sugar.

    1. Dark Chocolate Bar: Made with 70% cacao. If you are new to the bitter taste of dark chocolate, start with a 55% cacao chocolate bar. As you become accustomed to the flavor, try chocolate with higher levels of cacao.
    2. Raw Chocolate: Raw cacao is extracted from fermented cacao beans, which are dried without roasting or roasted at low temperatures.
    3. Cacao Nibs: Cacao bean crushed into little pieces. Try a few cacao nibs and experience their bitterness. Add nibs to smoothies or chocolate desserts.
    4. Cacao Bean: The actual bean or seed. It’s definitely an acquired taste; try a bite.

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    If you’d like the recipes for the incredible (really!) tasty and healthy chocolate desserts, my new book, A New View of Healthy Eating is now available: 

    If you’d like to stay up-to-date with recipes, culinary tips, and events, join our e-mail list.

  • A New View of Healthy Eating: Roasted Sweet Potatoes and Apples

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    In my book, A New View of Healthy Eating, one of the culinary techniques is “roasting roots.” Really, once you have learned the roasted veggie technique, you can roast all kinds of veggies. I love asparagus, broccoli, cauliflower, and Brussel sprouts. And, we can also roast fruit. Take a look at this simple roasted sweet potatoes and apples, with dried herbs: basil and oregano.

    Simple Steps to Roast Sweet Potatoes & Apples

    Cut the sweet potatoes and apples in about even pieces, then coat with organic extra virgin olive oil, dried basil and oregano, and sea salt. Place flat-side down on a parchment-lined baking sheet.

    Roast in 475 degree oven for about 20 minutes, turn over, and roast for another 15 minutes.

    Enjoy!

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    Culinary Tips for Roasting Roots

    • Cut the veggies and fruit in equal-size pieces, so they cook at the same pace.
    • Hand-grind the herbs to bring out their flavor.
    • Thoroughly coat the produce with the olive oil and herbs.
    • Space the veggies and fruit on the baking sheet, so they do not touch. This allows the produce to roast, rather than steam, from the moisture.
    • Experiment with roasting different veggies and fruit.

    Come on over to our Facebook page, www.facebook.com/NewViewHealthyEating and post your unique roasted veggies and fruit.

     

  • A New View of Healthy Eating: Fall 2016 Intuitive Cooking Classes & Book Signings

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Fall is such a beautiful time in Arizona, with our “cooler” weather (less than 100 degrees!), beautiful fresh air, and Fall farmers’ markets opening for the season.

    To keep you up-to-date, I’ll be teaching a few intuitive cooking classes (at The Farm at South Mountain and the Downtown Phoenix Public Market), and will be at Food Day Phoenix and several yoga (Yoga Rocks the Park) and holistic (Southwest Institute of Healing Arts) events, featuring culinary demos and book signings of A New View of Healthy Eating. Look forward to seeing you soon!

    Fall 2016 Events (Scroll down for more details and to register)

    Intuitive Cooking Experience Classes

    • Sunday, October 9, 2016, 11am-1pm, Intuitive Cooking Experience at The Farm at South Mountain
    • Saturday, October 15, 2016, 9-11am, A New Look at Shopping & Cooking at the Phoenix Public Market, Fall 2016

    Farmers’ Market Fresh Culinary Demos & Book Signings

    • Sunday, October 16 & 30, 2106, 9am-noon, Yoga Rocks the Park, Indiana School Park, Phoenix 2016
    • Sunday, October 23, 2016, noon-6pm, Southwest Institute of Healing Arts, 20th Annual Holistic Health Gathering: A Celebration of Mind, Body & Spirit
    • Saturday, October 29, 2016, 9am-2pm,  5th Annual Food Day Phoenix 2016
    • Sunday, November 6, 2016, Yoga Rocks the Park, A New View of Healthy Eating Book Signing, Spirit of Yoga

    Sunday, October 9, 2016, 11am-1pm, Intuitive Cooking Experience at The Farm at South Mountain

    Want to learn how to cook with different farmer-fresh organic ingredients? Do you receive your produce from your CSA or the farmers’ market and are puzzled on how to cook with them?

    Learn how to cook with any kind of local, seasonal veggies with the skill of intuitive cooking. During the experience you will learn culinary skills such as making simple lentil veggie soup, unique salad with what’s in season, a perfect herbal salad dressing, and a quick hummus to enjoy with farm fresh organic veggies. Once you intuitively create your dishes, you’ll enjoy mindfully eating your beautiful creations with community in the beauty of The Farm.

    After your intuitive cooking experience, head to Maya’s Farm Stand to buy your own organic produce to create your own meals.

    6106 S. 32nd Street, Phoenix, AZ

    Click Here to Purchas your Ticket Price $45 per person

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    Saturday, October 15, 2016, 9-11am, A New Look at Shopping & Cooking at the Phoenix Public Market, Fall 2016

    Enjoy hands-on interactive cooking demonstrations with farmers’ market fresh produce. Learn what to look for while shopping at the Downtown Phoenix Public Market. Learn simple culinary skills, the intuitive cooking method, and enjoy dining on the food you prepared with friends and community.

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    721 N. Central Ave, Phoenix (Central and McKinley)

    $10 fee to cover the cost of materials for each class.  CLICK TO REGISTER

    Sunday, October 16 & 30, 2106, 9am-noon, Yoga Rocks the Park, Indiana School Park, Phoenix

    A New View of Healthy Eating book signing and farmers’ market cooking demo with culinary tips.

    • 300 E Indian School Road, Donation-based event.
    • 9:00am Registration and Vendor Village Opens
    • 9:20am: AcroBody Demo
    • 10:00am Yoga Practice

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    Sunday, October 23, 2016, noon-6pm, Southwest Institute of Healing Arts, 20th Annual Holistic Health Gathering: A Celebration of Mind, Body & Spirit

    1100 East Apache Blvd, Tempe, AZ, Free event!

    Culinary Demos with farmer’s market fresh produce. Book signing with my new book, “A New View of Healthy Eating.”

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    Saturday, October 29, 2016, 9am-2pm,  5th Annual Food Day Phoenix 2016

    Eastlake Park and Pilgrim Rest Baptist Church, 15th Street and Jefferson Street

    Free event!

    Honored to be participating in the 5th Annual Food Day Phoenix celebrating healthy, natural and sustainable food. Enjoy food, fun and live music in a family-oriented atmosphere. I’ll be showcasing local, organic food with simple culinary techniques. Plus, book signing.

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    Sunday, November 6, 2016, Yoga Rocks the Park, A New View of Healthy Eating Book Signing

    Spirit of Yoga, Tempe City Center, 1420 E. Southern Ave, Tempe, AZ

    Donation-based event.

    • 9:00am Registration and Vendor Village Opens
    • 9:20am: AcroBody Demo
    • 10:00am Yoga Practicea-yogarockspark-soy-en-img_2184

    If you’d like to pre-order A New View of Healthy Eating prior to attending the events, you can purchase right here.

    Please join our e-mail list to stay up-to-date with culinary tips, recipes, cooking classes and events.

     

  • A New View of Healthy Eating: Chocolate Avocado Smoothie

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    About 5 years ago I did not eat avocados; I just didn’t care for them. I think it was because I never tasted a well-prepared avocado. Early this morning I was craving an avocado for breakfast. I’m sure this was a first-time avocado craving. I decided to listen to my body’s cravings and prepared a smoothie. So here it is…

    Chocolate Avocado Pudding Mise en Place: Avocado, coconut water, raw cacao powder, goji berries, raw cacao nibs, local Arizona dates, cinnamon, and nutmeg.

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    Two of my favorite superfoods, that I enjoy every week: organic goji berries & raw cacao nibs.

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    The creamy, “good-fat” avocado, delicious smoothie. Totally satisfied all my cravings.

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    The next time you create an intuitive smoothie, paying attention to your cravings, come on over to our Facebook page and post your photo: www.facebook.com/NewViewHealthyEating