Experience Nutrition

Category: A New View of Healthy Eating

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Mindfully Drink Green Tea. Try Sencha Today.

    A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Mindfully Drink Green Tea. Try Sencha Today.

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

    While I’m a huge fan of matcha green tea, today I decided to enjoy a pot of Sencha tea while getting settled back into the entrepreneurial routine. For me, preparing all kinds of tea is very mindful and meditative. From looking at the beauty of the dried leaves, to gently pouring almost boiling water over the tea, to quietly enjoying a sip of the tea are all part of the mindfulness of tea. The process is very calming and grounding, plus we get the health benefits of drinking green tea.

    Today’s Sencha Tea: Simple Steps to enjoy your tea!

    • Step 1: Pause and enjoy the beauty of the sencha tea leaves

     

    • Step 2: Pour a few teaspoons of sencha tea leaves into a mesh tea pot strainer.

     

    • Step 3: Bring water to almost a boil, and pour water over the tea leaves. Steep for a few minutes.

     

    • Step 4: Calmly and mindfully enjoy your tea.

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    Your Action: I invite you to buy real tea leaves, rather than teabags and to mindfully enjoy the tea process. Come on over to our Facebook page and share photos of your tea experience with us. www.Facebook.com/NewViewHealthyEating

    Excerpt from book, “A New View of Healthy Eating:  Simple Intuitive Cooking with Real Whole Foods”

    Start with High-quality Tea

    To really enjoy tea, be prepared with high-quality tea and the right tea accessories. Purchase a few different high-quality loose green teas. Start with 1-2 ounces of green teas such as Sencha and Gyokuro.

    Top 6 Reasons Why Green Tea is Good for You

    1. The antioxidant ECGC, in green tea, is an anti-inflammatory.
    2. Research has found that green tea benefits heart health and brain health, and helps prevent cancer.
    3. It is full of catechins and polyphenols, which help the brain relax and stimulate dopamine levels.
    4. Theanine in green tea helps improve mood and provides a sense of relaxation.
    5. Green tea has less caffeine than coffee.
    6. It tastes delicious, so enjoy a few cups every day.

    3 Popular Green Teas

    Matcha: Tea of the Japanese tea ceremony

    • High quality Japanese green tea is covered before picking to ac¬centuate its vibrant green color and to increase amino acids, as well as vitamins A and C.
    • The tea leaves are stone-ground, so we actually eat tea leaves when we drink matcha tea and receive the full benefits of green tea.
    • Intense grassy, green taste.

    Gyokuro: High-quality Japanese tea

    • The tea bushes are covered for two weeks prior to harvesting with nets or trellises to reduce the amount of sunlight the plants receive.
    • The emerald leaf takes on a lustrous, splinter-like appearance.
    • Deep, intense, rich green color and grassy, fresh taste.

    Sencha: Most popular Japanese tea

    • An excellent starting point for those just beginning to explore green tea.
    • The splintered green leaf delivers a vegetal, yellow-green cup.
    • In Japan, Sencha is served hot in the cooler months and usually chilled in the summer months.

    My book, “A New View of Healthy Eating:  Simple Intuitive Cooking with Real Whole Foods” is available. I’m happy to mail a copy to you, and hope you enjoy learning some simple culinary skills, intuitive cooking, and of course enjoying green tea.

     

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  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Hummus & Avocado Salsa Combo

    A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Hummus & Avocado Salsa Combo

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

    I love hummus and have been making home-made hummus for years. I always come back to a basic hummus recipe that my company served at the VIP Tailgate Party at Super Bowl XLIV in Miami. Today, I paired the hummus with a quick avocado salsa prepared with a tomato, celery, lemon, and sea salt.

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    Make Your Own Hummus: EXPERIENCE NUTRITIONTM Super Simple Organic Hummus

    SIMPLE INGREDIENTS

    • 2 cups cooked chickpeas (garbanzo beans)
    • ⅓ cup chickpea water
    • 3 tbsp tahini (sesame seed paste or sesame seeds)
    • 3 cloves garlic
    • 2 tbsp fresh lemon juice
    • ¼ tsp black pepper
    • ⅛ tsp cumin seeds, ground
    • ⅛ tsp coriander seeds, ground (seeds from cilantro)
    • 2-3 tbsp organic extra virgin olive oil

    SIMPLE STEPS

    1. Place all ingredients into high-speed blender (such as Vitamix) or food processor.
    2. Blend until smooth.
    3. Stream in organic extra virgin olive oil, to taste.
    4. After the hummus has been blended, taste and add more of any of the ingredients to suit your taste.

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    New Culinary with Matthew Kenney Culinary & Plantlab Culinary

    In 2017 I had the wonderful opportunity to participate in several culinary courses with Matthew Kenney Culinary and Plantlab Culinary and learned how to plate food more beautifully. One way to take a simple dish to the next level is to use a ring mold. In the hummus and avocado salsa dish, I layered the avocado salsa with hummus in the ring mold to create this simple lunchtime meal.

     

    If you’re interested in purchasing my latest book, “A New View of Healthy Eating” I’m happy to mail a copy to you.

     

     

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  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Superfood Wild Blueberry Smoothie

    A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Superfood Wild Blueberry Smoothie

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

    Happy New Year 2018 to you! As we start our New Year 2018, I decided to share with you every day (my goal!) a quick look at the meals I prepare for myself. The goal is to inspire you to enjoy shopping, cooking, and preparing your own meals intuitively. And to enjoy eating your meals mindfully.

    Philosophies

    Before I share my first meals (so far) for 2018, I would like to briefly share my food philosophies with you. A few of the keys are:

    • Eat real whole foods. Focus on plants.
    • Eat organic.
    • Eat with the season.
    • Shop intuitively with your local farmers.
    • Learn a few simple culinary techniques.
    • Intuitively experiment in the kitchen.
    • Enjoy food and life.

    Superfood Wild Blueberry Smoothie

    Today’s smoothie was inspired by a gift of wild Maine organic blueberries and left-over pre-soaked sunflower seeds.

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    Ingredients

    • Sunflower seeds, pre-soaked 6-8 hours
    • Coconut water
    • Wild organic blueberries
    • Banana
    • Hempseeds
    • Basil

    Simple Steps

    • Pre-soak sunflower seeds 6-8 hours in room temperature water.
    • Rinse sunflower seeds.
    • Blend sunflower seeds and coconut water (creates a quick nut milk).
    • Add wild blueberries and banana. Blend.
    • Pour into cup.
    • Top with additional wild blueberries and hemp seeds, and freshly picked basil.

     

    Intuitive Cooking Tip: Create your smoothie with other berries, like raspberries and other nuts, such as cashews or almonds.

    My book, “A New View of Healthy Eating,” features 54 plant-based recipes, 3 salmon recipes, and 84 simple culinary techniques.

     

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    Happy New Year 2018 to you…Melanie

  • A New View of Healthy Eating: Intuitive Cooking with Winter Arizona Farmers’ Market Goodies: Part 2 Roasted Veggies

    A New View of Healthy Eating: Intuitive Cooking with Winter Arizona Farmers’ Market Goodies: Part 2 Roasted Veggies

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

    Part 2 of Intuitive Cooking with Winter Arizona Farmers’ Market Goodies is one of my favorite very quick ways to prepare veggies, a simple roasted method.

    The quick roasted veggie dish was inspired by our Arizona farmers’ Brussel sprouts, yellow tomatoes, and peppers, along with dried basil, marjoram, and cilantro seeds.

    The simple steps:

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      Choose a few veggies.

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      Rough chop the veggies.

     

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    Mortar and pestle a few dried herbs.
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    Place veggies in oven pan.

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      Toss veggies with olive oil, dried herbs, and sea salt.

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      Bake for 30-35 minutes at 325 degrees, gently tossing after 20 minutes.

    Enjoyed the veggies picnic-style in a Salmon Taco. Thanks to my brother Jack for catching and cooking the wild Canadian salmon, and creating the fresh veggie salmon taco. WOW! So many layers of flavors.

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    Perfect Left-over Veggies & Salmon. Enjoyed the roasted veggies as quick lunch with Canadian salmon with two of my favorites: goat cheese and cilantro micro-greens.

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    Have fun shopping at your local farmers’ markets and intuitive create a few dishes! Share your culinary creations with us on Facebook: www.facebook.com/NewViewHealthyEating

    My book, “A New View of Healthy Eating” is a great resource to learn simple culinary skills and cooking intuitively. Purchase here and I’ll gift wrap and mail it to you.

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  • A New View of Healthy Eating: Intuitive Cooking with Winter Arizona Farmers’ Market Goodies. Part 1: Organic Arugula

    A New View of Healthy Eating: Intuitive Cooking with Winter Arizona Farmers’ Market Goodies. Part 1: Organic Arugula

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

    I love our Winter Farmers season out here in Arizona. Yes, it’s November and I’m so excited about the incredible, beautiful food our local Arizona farmers are growing. Also, as many of you are aware I embrace the concept of intuitive cooking.

    This week I’m sharing with you the intuitive dishes I create this week inspired by my farmers’ market goodies.

    On Saturday I shopped at the Old Town Scottsdale Farmers’ Market. First, I walk the market and notice what the different farmers are growing locally and in our season. Then, I love to notice what I get excited about and start shopping. Since I teach so many cooking classes and since we have so many incredible farmers in the Phoenix area, I purchase a few different veggies and fruit from different farmers.

    Take a look at all the goodies from the Old Town Scottsdale Farmers’ Market.

    Dish 1: Mediterranean Arugula Salad. Dolmas. Garlic Hummus.

    I love the spiciness of arugula and was craving dolmas (stuffed grape leaves), so when I arrived home from the market, I prepared a very quick salad. Salad highlight: Saltiness of dolmas, olives, and  capers combined with freshness of cilantro micro-greens (new favorite micro-green).

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    Dish 2: Arugula Salad Number 2

    This salad was created while watching the Arizona Cardinals football game, so it needed to be a quick process. Quick gentle toss of the spicy arugula with Meyer lemon, olive oil and sea salt. Salad highlight: Contrast of the garlicy green onion with spicy arugula.

    “Intuitive shopping is fun. Listen to your cravings and shop with all your senses.”  Melanie Albert

    Have fun shopping and intuitively creating your own dishes. Share your creations with us on Facebook: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: Add Intuitive Cooking to your Life

    A New View of Healthy Eating: Add Intuitive Cooking to your Life

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

    For the last several years  I‘ve had the honor to lead cooking classes with intuitive cooking with many different venues and organizations,  including The Farm at South Mountain in Phoenix, the Southwest Institute of Healing Arts, Gregory’s Fresh Market, and private cooking classes and events.

    In light of my passion about food and intuitive cooking, I am thrilled to be featured in the Fall 2017 issue of Edible Phoenix, in the fun article by Sharon Salomon “Try Your Hand at Intuitive Cooking: Step Away from the Recipe!”

     

    Sharon and I are in-sync with our cooking styles. I especially enjoy her thoughts on looking into the refrigerator:

    “When it comes time to prepare dinner, I open the fridge, stand in front of it (yes, with the door open) thinking. Then I start taking out this and that. I’ve been doing this long enough that I know what goes together…” Sharon Salomon

    My take on intuitive cooking from “A New View of Healthy Eating:  Simple Intuitive Cooking with Real Whole Foods”

    Cook with Intuition. With intuitive cooking, we use recipes as guides. We first learn simple, basic culinary methods and techniques (such as raw, steaming, or roasting) to prepare real whole foods with recipes as our guide. Naturally, over time, we learn to trust our own intuition to cook foods we desire using cooking techniques we’ve learned. Over time, you will not need to rely on recipes; you’ll trust yourself and your culinary skills to create your own healthy dishes with local, seasonal food.

    For instance, we learn the culinary technique to steam carrots in a bamboo steamer and use our recipe to finish the carrots with walnut oil, toasted cumin seeds, fresh lemon juice, parsley, and a pinch of sea salt. After learning the bamboo steamer technique to quickly steam veggies, we cook other steamed vegetables (such as asparagus, broccoli, cauliflower, and peapods) and finish them with different oils, spices, and fresh herbs.

    “With intuitive cooking we also naturally cook more mindfully, meditatively enjoying the rhythm of chopping veggies or the mindfulness of massaging kale or grating fresh spices.”

    Hope you can join our community at the next intuitive Cooking Class, Winter Harvest Farm-to-Table, at The Farm at South Mountain on December 3, 2017, 11am-1:30pm. We’ll tour the beautiful Garden at The Farm and intuitively prepare Winter Veggie Stir-fry, Bamboo Steamer Carrots, and Winter Root Soup.  It will be a fun class to attend with a group of friends! Also, one lucky participate will receive a copy of my book, “A New View of Healthy Eating.”

    Click here to register for the class.

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  • A New View of Healthy Eating: Reader’s Digest: How to Get Started on a Raw Diet this Summer

    A New View of Healthy Eating: Reader’s Digest: How to Get Started on a Raw Diet this Summer

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

    A few months ago, The Farm at South Mountain and I had the honor to host a fun hands-on Intuitive Cooking Class for Visit Phoenix, Visit Mesa, travel and food bloggers, and the media.

    As a result of this memorable cooking class, blogger and writer, Fiona Tapp featured our class and my thoughts on Raw Food in the Reader’s Digest article: 9 Things to Know If You’re Thinking About Starting a Raw Food Diet This Summer.

    Get tips to Go Raw this Summer in the article.

    Reader’s Digest: Raw Food this Summer

    Enjoy a few photos from our fun cooking class at The Farm.

     

     

     

    Purchase Today!    “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods.”

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  • A New View of Healthy Eating: Sprouted Spelt Flatbread: Cooked & Raw Cuisine

    A New View of Healthy Eating: Sprouted Spelt Flatbread: Cooked & Raw Cuisine

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

    I’m excited to share my favorite cooked flatbread, Sprouted Spelt Flatbread, paired with Raw Pistachio Pesto and Fresh Tomatoes.

    As many of you are aware, I’ve been teaching whole foods cooking for several years, and am now learning more about gourmet raw culinary with Matthew Kenney Culinary. The flatbread really brings together these two ways of cooking. Enjoy!

    Organic Sprouted Spelt Flatbread

    Excerpt from “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods”

    A few years ago I discovered that I was sensitive to gluten (the protein in grains like wheat, barley, and rye). By exploring different grain flours, I’ve found that I’m not sensitive (no hives, no bloating, no headaches) to the Organic Sprouted Spelt Flour by One Degree Organic Foods. Have fun making your own flatbread with this simple recipe.

    SIMPLE INGREDIENTS

    • ¾ cup hot (not boiling) water
    • 1 tbsp dry yeast
    • ½ tbsp honey
    • 2 tbsp organic olive oil
    • 2 cups organic sprouted spelt flour
    • ½ tsp sea salt

    SIMPLE STEPS

    1. Pre-heat oven to 500 degrees F with pizza brick in the oven.
    2. Put dry yeast, honey, and olive oil into a cup with hot water.
    3. Let it sit for about 10 minutes.
    4. Pour sprouted spelt flour and sea salt in a bowl.
    5. Add the water with yeast into the flour mixture.
    6. Blend with a fork for a few minutes, then knead with your hands for another few minutes. Only knead for about 3-4 minutes total; otherwise, the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water.
    7. Coat a large bowl with olive oil. Place dough in bowl, cover with a towel, and rest for about 15 minutes. Any additional water in the dough will soak into the flour.
    8. Split the dough in half. Place 2 balls of dough into the bowl coated with olive oil, and cover for about 2 hours (to rise).
    9. Again, split the dough into 2 sections and spread it onto a pizza brick using your hands.
    10. Bake for 5 minutes, then check for doneness (crispy on outside and soft on inside). Bake for another 3-5 minutes if needed.
    11. Enjoy.

    “This Organic Sprouted Spelt Flatbread has become a staple in my home and when I travel. This year I made the flatbread with 15 pounds of the flour and my family and friends from Florida to Arizona all enjoyed its simplicity.”

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    Quick Pistachio Basil Pesto and Quick Marinated Tomatoes

    Quick Pistachio Basil Pesto

    INGREDIENTS

    • ¼ cup fresh basil leaves
    • ¼ cup pistachios, rough chopped
    • 1 TBSP organic extra virgin olive oil
    • 1 TBSP fresh lemon juice
    • Pinch Celtic sea salt

    SIMPLE STEPS

    • Rough chop basil and pistachios
    • Gently mix basil and pistachios with a fork in a small bowl
    • Squeeze in lemon juice
    • Drizzle in olive oil
    • Add sea salt
    • Stir
    • Add extra olive oil, lemon, or sea salt, as needed for your taste

    Quick Marinated Tomatoes

    INGREDIENTS

    • ¼ cup tomatoes (variety of small heirloom, if available)
    • 1 TBSP organic extra virgin olive oil
    • 1 TBSP fresh lemon juice
    • Pinch sea salt

    SIMPLE STEPS

    • Rough chop tomatoes and place in a small bowl
    • Add lemon juice, olive oil, and sea salt to tomatoes
    • Gently mix with a fork
    • Add extra olive oil, lemon or sea salt, as needed for your taste

    PLATING PRESENTATION

    • Place three slices of flatbread on plate
    • Spoon pesto to half of each flatbread slice
    • Spoon tomatoes to the other half of each flatbread slice
    • Garnish with micro greens
    • Enjoy!

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    If you are interested in purchasing in my book, “A New View of Healthy Eating,” stop by one of my cooking events in the Phoenix area. Or, if you are out-of-town, I’m happy to mail a copy to you.

     

     

  • A New View of Healthy Eating: Matthew Kenney Culinary Journey: My First Raw Heirloom Tomato Lasagna!

    A New View of Healthy Eating: Matthew Kenney Culinary Journey: My First Raw Heirloom Tomato Lasagna!

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

    Taking a moment to reflect on the beginnings of my Raw Culinary Journey with Matthew Kenney Culinary.

    A few weeks ago, I was so excited to prepare Matthew Kenney’s classic Raw Heirloom Tomato Lasagna, given that I ate it many times 10 years ago when I was in school for weekends with the Institute for Integrative Nutrition in New York at Pure Food & Wine. I actually ordered that amazing raw lasagna every time I ate there, so when I saw that we had the opportunity to learn how to prepare this dish, I was more than excited! I was also excited that I was able to use local Arizona tomatoes and zucchini in the dish.

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    Mindfulness in the Kitchen. I loved the mindful, careful, beautiful, meditative process of preparing each component of the dish – pesto, red sauce, raw ricotta, and basil oil. It really was a quiet, meditative process for me. I was in the present moment with the food, aroma, texture, and colors. I enjoyed seeing how the different textures and colors were coming together, and could hardly wait to taste it.

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    Art of Plating. I really begin to appreciate the art of plating and the art of food more deeply when I began to plate the dish. I could see the beauty of each element of the dish coming together into a (hopefully) beautiful dish.

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    Many aspects of making this dish were new to me, including the plating style and it was the first time I ever sauced a plate! And, it was the first time using my new “high-quality” mandolin.

    More to Share. I’m looking forward to sharing more about my raw culinary experience with you, in practicing plating, and enjoying the beautiful mindful process of raw culinary.

    If you are interested in purchasing my latest book, “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods,” I’m happy to gift-wrap a copy for you.

     

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  • A New View of Healthy Eating: Quick Organic Tomato-Lemon Sauce Step-by-Step Videos

    A New View of Healthy Eating: Quick Organic Tomato-Lemon Sauce Step-by-Step Videos

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

    This week I purchased 20 pounds of organic tomatoes for only $20 from McClendon’s Select at the Uptown Farmer’s Market in Phoenix. Every time I have the opportunity to purchase these goodies I get so excited and then I immediately realize that I’ve just given myself a cooking project to squeeze into the week.

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    Last night I made four different batches of tomato sauce, 3 on the stove-top and one roasted in the oven. The lemon tomato sauce was so incredible that I decided to cook another batch today and took some videos to show you the process. The sauce is still on my stove and my home is full of the lemon aromatherapy.

    A quick look at the fresh ingredients in the 4 different tomato sauces.

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    The cooked tomato sauces.

    The first batch of tomato lemon sauce with capers, marjoram, and brown rice. This delicious and fresh dish inspired the big batch of tomato sauce that you’ll see in the step-by-step videos in today’s blog.

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    With these videos, learn the simple steps to make your own tomato sauce. Go out to a farmers’ market in your area, buy some fresh organic tomatoes and have fun creating your own tomato sauces.

    Step 1: Mise en place. All set with the ingredients for the tomato lemon sauce.

    Step 2: Getting started with the tomatoes, lemons, organic extra virgin olive oil, and Himalayan sea salt into the saute pan.

    Step 3: Tomatoes are beginning to break-down in the saute pan and the lemon aromatherapy is already infusing my kitchen.

    Step 4: Breakdown tomatoes with your bamboo spoon.

    Step 5: Simmer the sauce for about 20-25 minutes.

    Step 6: Tomatoes and lemons are simmering. So simple.

    Step 7: The simple beauty of food. Today’s organic tomato lemon sauce.

    Have fun shopping at your local farmers’ markets. Buy some organic tomatoes. Create your own sauces. And, share your culinary dishes with us on our Facebook page: www.facebook.com/NewViewHealthyEating

    Interested in additional simple culinary skills and recipes? “A New View of Healthy Eating” book is available right here.

    The beauty of simple food.

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  • A New View of Healthy Eating: Bamboo Steamer Veggies

    A New View of Healthy Eating: Bamboo Steamer Veggies

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

    During the last few weeks, we’ve been steaming quite a few veggies with a bamboo steamer at cooking classes and demos in the Phoenix area. Some of the venues include The Farm at South Mountain, the Downtown Phoenix Public Market, the Southwest College of Naturopathic Medicine (tomorrow, April 19), and with my 12-year old niece Meredith, while working on our Kids Cookbook.

    To me, steaming veggies in a bamboo steamer has become part of my everyday life over the last few years, but I’ve learned that so many people have never used a bamboo steamer. Thus, this blog focuses on the process of a cooking with a bamboo steamer and some of the different creations people have had fun making during recent classes.

    Take a look at the bamboo steamer veggies from recent cooking classes and events. We have 2 more hands-on Intuitive Cooking Experience classes at The Farm this season: April 23. 11am-1pm and May 21, 10am-noon. You can call me at 602.615.2486 to register for the May class.

    Spring Farm-to-Table Intuitive Cooking Class at The Farm at South Mountain, Phoenix, AZ

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    For the upcoming Kids Cookbook: Created by Meredith, my 12-year old niece.Will post a separate blog on her creating and finishing process. By the way, the next Kids Cooking Class at The Farm at South Mountain (the last class of the season) is May 6, 2017, 11:30am-12:30pm. Not yet on the calendar, so you can register by calling me directly: 602.615.2486 

    Excerpt from “A New View of Healthy Eating”

    Bamboo Steamer Carrots with Cumin Seed Lemon Dressing

    Bamboo Steamer Carrots

    A bamboo steamer is key to the new view of the year-round healthy eating kitchen. First, learn to steam carrots with the mindful process of steaming. Once you learn how to steam carrots, use your bamboo steamer to steam all kinds of veggies. Try a rustic medley of roots such as carrots, sweet potatoes, and golden beets. Or quickly cook butternut squash and pumpkin as the base for a warm fall soup. Also, experiment with steaming a mix of spring veggies like asparagus, Brussels sprouts, collard greens, and kale.

    Bamboo Steamer Carrots with Cumin Seed Lemon Dressing

    Finishing carrots with a simple herb and citrus dressing adds richness to the simple carrot. Enjoy creating a cumin seed lemon dressing by toasting cumin seeds for added flavor and aromatherapy, lightly tossing the carrots by hand with the dressing and mindfully plating your carrots. Enjoy!

    SIMPLE INGREDIENTS

    • 6-8 large carrots, rainbow if available, sliced
    • ½ tsp cumin seeds
    • Pinch sea salt
    • 2 tbsp flat-leaf parsley
    • ½ fresh lemon
    • 2-3 tbsp walnut oil (or extra virgin olive oil)

    SIMPLE STEPS

    1. Steam Carrots
    • To set up the bamboo steamer, fill a large (6- to 8-quart) soup pot with 3-4 inches of water, place over high heat, and bring to a boil.
    • Place sliced carrots into the bamboo steamer. Spread out the carrots so that they do not touch each other to allow the steam to rise and cook the carrots. Sprinkle carrots with a pinch of sea salt.
    • Place bamboo steamer on top of the pot with steaming water. Cover with lid and let steam for about 5-7 minutes or until just cooked.
    • Test the carrots for doneness. When carrots easily come off a fork, they’re ready.
    • Once the carrots have finished cooking, pour them into a large bowl.
    1. Cumin Seed Lemon Finishing Dressing
    • While the carrots are steaming, prepare the finishing dressing.
    • To toast the cumin seeds, heat a small sauté pan over low heat. Add the seeds to the pan and cook lightly until fragrant. Once done, remove the seeds from the pan.
    • To make the dressing, gather the lemon and oil, and roughly chop the parsley.
    • Squeeze the lemon juice on the carrots and drizzle with the oil. Gently toss with your hands to coat. Add the toasted cumin seeds and sprinkle with a little salt. Add the parsley and toss again.
    • Mindfully plate and enjoy.

    Learn more about simple intuitive cooking in my new book, “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods”

  • A New View of Healthy Eating: Simple Steps to Make the Perfect Matcha Green Tea

    A New View of Healthy Eating: Simple Steps to Make the Perfect Matcha Green Tea

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

    I love, love, love matcha tea and was so excited this week to also enjoy dark chocolate with matcha! I’ve been drinking matcha tea since 2004, 13 years ago, when I started working in branding, marketing, and licensing with Dr. Andrew Weil / Weil Lifestyle. I knew Andy was an advocate of drinking green tea, but honestly, green tea was not (yet) part of my life. I thought it was bitter and I really did not know how to prepare it.

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    Fortunately, I had the great opportunity to attend the World Tea Expo four years and learned more and more about the beauty of tea, the history of tea, and the benefits of tea. 

    In my latest book, “New View of Healthy Eating,” includes a chapter on healthy hydration, including green tea.

    Excerpt from “A New View of Healthy Eating”: Matcha Tea

    Get Ready to Enjoy Green Tea

    I began drinking green tea over a decade ago in 2004 when I started working in marketing and licensing with best-selling author and integrative medicine pioneer, Dr. Andrew Weil, who has been a long-time advocate of drinking green tea.

    My green tea experience grew from bitter to mindful. When I first started drinking loose green tea, I found it to be very bitter tasting, but I kept experimenting with different teas and even attended The World Tea Expo for a few years. Importantly, I learned the proper way to brew green tea for an enjoyable, smooth taste. Today I love the smooth, grassy taste, along with the mindful experience of brewing and enjoying tea.

    Top 6 Reasons Why Green Tea is Good for You

    1. The antioxidant ECGC, in green tea, is an anti-inflammatory.
    2. Research has found that green tea benefits heart health and brain health, and helps prevent cancer.
    3. It is full of catechins and polyphenols, which help the brain relax and stimulate dopamine levels.
    4. Theanine in green tea helps improve mood and provides a sense of relaxation.
    5. Green tea has less caffeine than coffee.
    6. It tastes delicious, so enjoy a few cups every day.

    Matcha: Tea of the Japanese tea ceremony

    • High quality Japanese green tea is covered before picking to ac¬centuate its vibrant green color and to increase amino acids, as well as vitamins A and C.
    • The tea leaves are stone-ground, so we actually eat tea leaves when we drink matcha tea and receive the full benefits of green tea.
    • Intense grassy, green taste.

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    4 Simple Steps to Prepare Matcha Tea

    1. Place ¼ tsp matcha in matcha bowl.
    2. Add nearly boiled water.
    3. Whisk with a bamboo whisk.
    4. Enjoy the ritual and ceremony.

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    I invite you to experience matcha green tea. Enjoy the mindful process of preparing it and it’s delicious fresh, green taste. Post your photos of your matcha on  our Facebook page: www.facebook.com/NewViewHealthyEating

    If you are interested in purchasing “A New View of Healthy Eating”, you can buy it here and I’ll ship an autographed (if you wish) copy to you.

    Or, stop by one of my cooking classes or demos this month. Would be great to see you!

    • April 15, 2017, 9am, Downtown Phoenix Market: Demo Bamboo Steamer Spring Veggies, 721 N. Central Ave, Phoenix
    • April 19, 2017, 6-8pm, Southwest College of Naturopathic Medicine, Tempe, AZ; Anti-inflammatory Cooking Class: Seasonal Veggie Stir-fry. 2125 E Broadway Road, Tempe, AZ Learn more. Call to register: 480.222.9620.
    • April 22, 2017, 10:30-11:30am, Old Town Scottsdale Farmers Market, Demo Cooking with the Aromatherapy of Fresh Herbs, 3806 N Brown Ave, Scottsdale
    • April 22, 2017, 5-8pm, Peoria Earth Day Planetpalooza Celebration, Westwing Park, 27100 Westwing Parkway, Demo Raw Kale Salad with Fresh Fruit
    • April 23, 2017, 11am-1pm, The Farm at South Mountain, Phoenix, Intuitive Cooking Class: Farm-to-Table: 3 New Ways to Cook Local Spring Veggies. 32nd Street & Southern, Phoenix, Click to purchase tickets.
    • April 24, 2017, 4:30-5:30pm, Grandfamiles with Gregory’s Fresh Marketplace (private event)

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    Join our E-mail list and please let me know if you have any questions or would like to book a cooking event with your organization.

     

     

  • A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain: Recipes! Part 2: Simple Organic Hummus

    A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain: Recipes! Part 2: Simple Organic Hummus

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

    This week at the Kids Cooking Class at The Farm at South Mountain, the kids made their own hummus with fresh herbs and wrapped it with a bamboo steamed collard green. Loved seeing the kids’ creativity. One of the hummus batches was full of cilantro and lots of fresh squeezed lemon, and the other one was made with a lot of dill.

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    The timing for the herbal hummus was perfect. This week while shopping at the Old Town Scottsdale Market for the Kids Cooking Class I met Dewayne Frelix of DaddysGourmet.com in Mesa, Arizona, who grows the most intense fresh organic herbs, such as Mexican oregano, chives, marjoram, and basil.

    Before I share the hummus recipe, enjoy my creation inspired by the Kids Cooking Class and the intensity of the Daddy’s Gourmet fresh herbs.  Beautiful, delicious, creamy hummus with fresh oregano and marjoram, and lots of tahini.

    The simple, beautiful marjoram oregano hummus with the edible pansy!

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    Excerpt from A New View of Healthy Eating

    Make Your Own Hummus: EXPERIENCE NUTRITIONTM Super Simple Organic Hummus

    I’m excited to share with you the same recipe we made for the Super Bowl XLIV VIP Tailgate Party for the Super Bowl in Miami. Now you can make it, too.

    SIMPLE INGREDIENTS

    • 2 cups cooked chickpeas (garbanzo beans)
    • ⅓ cup chickpea water
    • 3 tbsp tahini (sesame seed paste or sesame seeds)
    • 3 cloves garlic
    • 2 tbsp fresh lemon juice
    • ¼ tsp black pepper
    • ⅛ tsp cumin seeds, ground
    • ⅛ tsp coriander seeds, ground (seeds from cilantro)

    SIMPLE STEPS

    1. Place all ingredients into high-speed blender (such as Vitamix) or food processor.
    2. Blend until smooth.
    3. After the hummus has been blended, taste and add more of any of the ingredients to suit your taste.

    Interested in a fun hands-on interactive cooking class at your organization, contact Melanie Albert at 602.615.2486 or Mel@MelanieAlbert.com

    “A New View of Healthy Eating” book is available now

    OR

    Stop by the Downtown Phoenix Market on Saturday, April 15, 2017, 9-10am or the Old Town Scottsdale Market on Saturday, April 22, 2017, 10:30-11:30am.  I’ll be doing cooking demos with the local Arizona goodies from these markets and I’m happy to autograph a book for you.

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  • A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain: Recipes! Part 1: Spring Cold Soup

    A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain: Recipes! Part 1: Spring Cold Soup

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

    What a fun kids cooking class at The Farm at South Mountain. First, it is such an honor and so much fun to guide the kids how to prepare amazing, simple dishes with simple local, organic, farmers’ market goodies. Second, thanks so much to The Farm for the honor to teach hands-on intuitive cooking classes in your beautiful venue.

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    In this 1-hour class, the girls and boys aged 9-14, prepared a cold soup with local Arizona tomatoes, cucumbers, peppers, fresh lemons, garlic, and salt. Then they prepared their own version of hummus with lots of fresh, locally grown herbs, and made it into a wrap with bamboo steamed collard greens. Finally, the kids had so much fun beautifully, creativity plating their creations.

    Enjoy the fun photos from the class and then have fun creating your own cold soup and hummus with your own seasonal produce.

    The calm…our set for the Kids Cooking at The Farm…all ready for the kids with local, organic goodies from the Old Town Scottsdale Market, Singh Farms, Abby Lee Farms, and fresh herbs from Daddy’s Gourmet.

    I think the kids in the cooking class had the most fun massaging the tomatoes for the cold soup and beautifully plating their culinary creations. They also enjoyed munching on fresh strawberries and refreshing cucumbers.

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    Take a look at these amazing culinary creations and notice the joy of the kids!

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    Excerpt from “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods,” by Melanie A. Albert

    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. In the kids class, the kids massaged the tomatoes rather than blending them.
    • 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.

    If you are interested in learning simple culinary skills, whole foods recipes, and ultimately cooking intuitively, my book, “A New View of Healthy Eating,” is available.

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  • A New View of Healthy Eating: Roast Romanesco Cauliflower Intuitive Cooking Recipe

    A New View of Healthy Eating: Roast Romanesco Cauliflower Intuitive Cooking Recipe

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

    Right now in Phoenix, there are all kinds of beautiful cauliflower at our local farmers’ markets: white, yellow, purple, and Romanesco, which is a cross between cauliflower and broccoli.

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    Because the Romanesco cauliflower is so incredibly beautiful, I love to cook it whole to enjoy its beauty when served. My latest cookbook,” A New View of Healthy Eating,” includes the culinary technique of roasting veggies. You can use these same simple steps to roast Romanesco cauliflower. When roasted, cauliflower becomes earthy and so delicious.

    Enjoy cooking!

    Simple Ingredients

    • Romanesco cauliflower
    • Organic extra virgin olive oil
    • A few of your favorite dried herbs (such as basil, oregano, marjoram)
    • Sea salt or Himalayan salt

    Simple Steps

    • Hand grind dried herbs and sea salt with mortar and pestle.
    • Add dried herbs to bowl with organic extra virgin olive oil.
    • Toss and coat cauliflower with the olive oil and dried herbs.
    • Roast in oven for about 15 minutes at 425 degrees Fahrenheit.

    Mindfully enjoy the process of hand-grinding dried herbs with salt.

    Roast the Romanesco cauliflower on unbleached parchment paper, along with rainbow carrots.

    Enjoy Romanesco cauliflower with tri-color organic quinoa and roasted rainbow carrots.

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    Come over to Facebook www.facebook.com/NewViewHealhyEating and share photos of your roasted cauliflower with us.

    For more ways to enjoy cooking whole foods, my new cookbook, “A New View of Heathy Eating” is now available for purchase:

     

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  • A New View of Healthy Eating: Top Super Bowl Healthy Recipes: Wild Salmon & Avocado Salsa

    A New View of Healthy Eating: Top Super Bowl Healthy Recipes: Wild Salmon & Avocado Salsa

    by Melanie A. Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition Group, LLC

    As a continuation of yesterday’s post of my top 3 favorite healthy Super Bowl recipes, today’s recipes are wild sockeye salmon on the grill and avocado salsa.

    Wild Alaskan Sockeye Salmon on the Grill

    Wild salmon is a rich source of anti-inflammatory omega-3 fatty acids, a good source of protein, and rich in Vitamin D, which is important for bone health, the immune system, and brain health.

    In 2011, as an Official Health & Wellness Partner of the NFL Association, my organization Experience Nutrition Group, LLC had the honor of serving this simple Wild Alaskan Salmon recipe at several Super Bowl XLV weekend events in Dallas. Former NFL players kept coming back for more salmon, so apparently they enjoyed it. The recipe is very easy to prepare and delicious every time. Grill or broil the wild salmon with a few spices and olive oil to create a restaurant-quality meal quickly in your home.

    Grill or broil wild Alaskan salmon using this simple recipe as a guide. Then, be creative and intuitively prepare the salmon with your favorite dried spices and herbs.

    SIMPLE INGREDIENTS

    • 4 wild Alaskan sockeye salmon fillets (4-6 oz. per person), sliced into ½-inch strips
    • ¼ cup organic extra virgin olive oil
    • 3 tbsp dried herbs and spices

    SIMPLE STEPS

    1. Defrost salmon fillets in a refrigerator for a few hours or under cold running water.
    2. Slice wild salmon into thin strips, about ½ inch wide and 1-2 inches long.
    3. Prepare salmon marinade by mixing olive oil and spices and herbs.
    4. Marinate salmon with spices and herbs in a refrigerator for 20-30 minutes, or overnight.
    5. Pre-heat grill on medium high for 15 minutes before you are ready to cook the salmon. If broiling, preheat broiler for 15 minutes.
    6. Place fillets directly on the grill or on a flat baking sheet with parchment paper for broiling.
    7. Cook each side 3-5 minutes.
    8. Remove salmon from grill right before it has completely cooked, as it will continue to cook when removed from the heat of the grill.
    9. Let salmon rest for 5 minutes.
    10. Enjoy with a veggie stir-fry, steamed vegetables, or a raw kale salad, with a side of whole grains such as quinoa or brown rice.

    Former NFL player, John Bronson, learning the simple way to grill wild Alaskan sockeye salmon.

    Basic Avocado Salsa

    Have fun intuitively creating your own avocado salsa with the veggies available right in your own refrigerator.

    This simple-to-make avocado salsa (or guacamole) is the best. Make it for lunch, as a snack, or for tailgating parties. It’s so easy to prepare and it’s so delicious that you’ll want to eat it a few times a week. With good monounsaturated fats, fresh veggies, and a squeeze of lemon, enjoy your avocado salsa with your favorite crunchy fresh organic raw veggies.

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    Simple Ingredients

    • 4 soft, ripe avocados
    • 2-3 heirloom tomatoes or 6-8 cherry tomatoes
    • 3-5 green onions
    • Handful fresh cilantro or basil
    • 2-3 cloves raw garlic, minced
    • Fresh squeezed lemon juice, to taste
    • Sea salt to taste

    Simple Steps

    • Chop and gently mix all ingredients.
    • Enjoy as a salad or in a wrap.

    These recipes and more are in my new book, A New View of Healthy Eating.

    Purchase today and I’ll personalize and mail a copy to you.

    Join our e-newsletter to receive culinary tips, simple recipes, and upcoming classes and events.

    Enjoy the Super Bowl!!! And, come over to our Facebook page, www.facebook.com/NewViewHealthyEating,  and share your Super Bowl snacks.

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  • A New View of Healthy Eating: Top 3 Super Bowl Healthy Snacks: Hummus, Wild Sockeye Salmon & Avocado Salsa

    A New View of Healthy Eating: Top 3 Super Bowl Healthy Snacks: Hummus, Wild Sockeye Salmon & Avocado Salsa

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

    Many of you are aware, I have been active with numerous Super Bowls and guiding former NFL players and their families to enjoy cooking healthy foods.

    As a little background, my very first experience was in 2008 when Super Bowl XLII was right here in Phoenix. My company created 3 healthy lifestyle products with the Super Bowl logo: a Zen Clock, Soy Candle Collection, and Matcha Tea kit. And, I had a lot of fun talking to football fans at the NFL Experience.

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    For a few years, we catered at the VIP Tailgate party at the Super Bowls in Tampa and Miami and attended numerous charity events networking with former NFL players. During Super Bowl XLIII week in Tampa, we learned about the serious health issues, such as diabetes, obesity, heart disease,  of the former players and then started teaching several former players how to cook simple healthy foods.

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    In 2011, my company, Experience Nutrition Group, LLC, was honored to be an Official Health & Wellness Partner of the NFL Alumni and participated in 9 events in 4 days during Super Bowl Week in Dallas.

    Since the Super Bowl and many former NFL players are still dear to my heart, I am sharing my favorite Super Bowl snack recipes with you:  Experience Nutrition Hummus, Quick Salmon on the Grill, and Avocado Salsa.

    Today’s recipe is hummus. Tomorrow I will post the salmon and avocado salsa recipes.

    EXPERIENCE NUTRITIONTM Super Simple Organic Hummus (Excerpt from book, A New View of Healthy Eating)

    I’m excited to share with you the same recipe we made for the Super Bowl XLIV VIP Tailgate Party for the Super Bowl in Miami. Now you can make it, too.

    SIMPLE INGREDIENTS

    • 2 cups cooked chickpeas (garbanzo beans)
    • ⅓ cup chickpea water
    • 3 tbsp tahini (sesame seed paste or sesame seeds)
    • 3 cloves garlic
    • 2 tbsp fresh lemon juice
    • ¼ tsp black pepper
    • ⅛ tsp cumin seeds, ground
    • ⅛ tsp coriander seeds, ground (seeds from cilantro)

    SIMPLE STEPS

    1. Place all ingredients into high-speed blender (such as Vitamix) or food processor.
    2. Blend until smooth.
    3. After the hummus has been blended, taste and add more of any of the ingredients to suit your taste.

    Come on over to our Facebook page (www.facebook.com/NewViewHealthyEating) and share your Super Bowl Hummus creations with us!

    Enjoy the Super Bowl weekend!

    Purchase A New View of Healthy Eating today and I’m happy to mail a personalized copy to you.

    Join our e-newsletter for simple culinary tips, delicious & healthy recipes, and to stay up-to-date with events.

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  • A New View of Healthy Eating: Chocolate Vegan Pie by Meredith, my 11-Year Old Niece

    A New View of Healthy Eating: Chocolate Vegan Pie by Meredith, my 11-Year Old Niece

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

    New Year’s Day 2017 started with a beautiful yoga practice and commitment to extreme self care in 2017. Then, my 11 year old niece, Meredith, came to my home to visit and cook, which was definitely more self care for me.

    Meredith decided to create the Vegan Chocolate Cream Pie from my new cookbook, A New View of Healthy Eating. This is a very simple-to-prepare, beautiful delicious creamy pie, and perfect for our New Year dessert.

    Enjoy Meredith’s step-by-step photos in creating her pie. By the way her Aunt and parent’s loved the pie!

    Meredith and her mise en place all ready for the Chocolate Pie

    Meredith made the crust for her pie with raw organic pecans (finely pulsed), maple sugar, a little unrefined organic virgin coconut oil, and a dash of Celtic sea salt.

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    Meredith’s next step: Press the crust into a 10-inch springform pan.

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    The chocolate chips were melted in a 350 degree oven for about 3 minutes. So easy.

    Looks like Meredith had fun blending and tasting the melted chocolate chips, tofu, vanilla, and sea salt. 

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    Nearing the end of creating the pie. Meredith adds the chocolate filling to the pie crust.

    Meredith intuitively decided to add some melted chocolate chips to the top of the pie. Looking amazing! Into the freezer for about 30 minutes.

    And, here’s Meredith’s first Vegan Chocolate Pie. Oh my, oh my!!!

    Excerpt from A New View of Healthy Eating: Chocolate Vegan Pie

    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

    1. 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.
    1. 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.
    1. 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.

    For the Vegan Chocolate Cream Pie and more recipes and culinary tips, my new cookbook, A New View of Healthy Eating is available right here. You can purchase and I’ll mail the book to you.

    Happy 2017 to all, with lots of simple intuitive cooking!

     

     

  • A New View of Healthy Eating: 2016 Year End Reflection: Farmers’ Market & Intuitive Cooking Experience

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

    As I sit here in chilly Phoenix writing my last blog of 2016, I am reflecting that today was the epitome of my year and living my passions. This morning I was very excited to visit the Downtown Phoenix Public Market since I’ve been in Cocoa Beach the last few weeks with my parents. While in Florida really missed “my” local farmers’ markets and farmers, and our amazing local Arizona in season produce.

    Thanks Local Arizona Farmers

    Today I leisurely shopped with some of my favorite local Arizona farmers who are all within a few miles of my home. I’d like to thank my farmer friends and their dedication and hard work to bring organic food to our community and to so many of the cooking classes and events that I teach.

    Thank you Maya Dailey and Maya’s Farm, located just a half mile from my home. I love the care and passion that goes into all of your beautiful food. And, I appreciate the video shoots at your Farm. Your food is beautiful art growing at the farm and displayed with such care at the market.

     

    Thank you Abby Lee Farms, for all the beautiful tomatoes I purchase from you all the time. I especially love using the colorful tomatoes in my version of a cold tomato gazpacho soup.

    Thank you Community Exchange, for your “free hugs” and for all the unique foods your network grows, from dates, to citrus, to greens, to radishes.

    Thank you Golo Family Organic Farm for the variety of all kinds of fruit and veggies every week. This year I especially loved the sweet lemons and the incredible pomegranates.

    Intuitive Cooking Experience

    When I returned home from the farmers’ market, I began my intuitive cooking process. First, I simply took some time appreciating the beauty of all the variety of just-harvested organic veggies and fruit. I mindfully enjoyed the incredible rainbow of colors and the varying textures. I am so happy that we have such incredible local, seasonal food available to us right in the middle of winter.

    After visually enjoying the beauty of the food, I took a few minutes to decide what to cook with my bounty of organic goodies. I decided to prepare a quick veggie saute, sautéed bok choy, spaghetti squash, and brown rice.

    Enjoy the photos of my step-by-step cooking process.

    Spaghetti Squash with Marjoram & Tarragon

    Brown Rice with Fresh Dill & Garlic

    Quick Sauteed Veggies with Farmers’ Market Winter Veggies

    Today’s veggies:

    • Green onions, tomatoes, purple peppers
    • Rainbow carrots
    • Fresh squeezed orange juice & zest
    • Broccoli
    • Olives & capers

    Sauteed Bok Choy with Olive Oil & Fresh Squeezed Lemon

    Plating the layers of colors and flavors.

    Happy New Years Eve 2016…

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    It has been such a  joy for me to share my passion for healthy food, farmers market shopping, simple culinary skills, and intuitive cooking with you this year, 2016.

    Lots of positive, happiness, and health to all in 2017.

    Melanie

    Finally, I am so honored with the incredible response to my book, A New View of Healthy Eating. It is available for purchase and I’m happy to personalize a copy and ship to you.

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    BOOK SALES

     

  • A New View of Healthy Eating: New Year 2017 Decadent Chocolate Vegan Dessert

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

    While I’m still on my vacation sitting at my parents’ pool with the view in Cocoa Beach, I am thinking about New Year 2017 celebration, with a decadent chocolate dessert. I hope you enjoy this amazing recipe, which is totally healthy, gluten-free, vegan, and totally delicious, for your New Year celebration.

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    Excerpt from new cookbook, A New View of Healthy Eating: Raw Chocolate Bliss

    Enjoy this rich, intense raw chocolate dessert, created with raw cacao powder, local Arizona dates, fresh raw almond butter, and vanilla bean, on a pecan maple sugar cinnamon crust.

    Raw Pecan Cinnamon Crust

    SIMPLE INGREDIENTS

    • 1 ½ cups raw pecans
    • 3 tbsp maple sugar
    • ½ tsp sea salt
    • ½ tbsp cinnamon, freshly ground

    SIMPLE STEPS

    1. Blend all ingredients in food processor until finely minced.
    2. Press crust into 10-inch springform pan using your palms.

    Chocolate Filling

    SIMPLE INGREDIENTS

    • ½ cup raw almond butter
    • ½ cup date paste
    • ¼ cup agave nectar or maple syrup
    • 1 ½ tbsp tamari (gluten-free soy sauce)
    • 1 cup raw cacao powder
    • 1 vanilla bean, scraped
    • ½ to 1 cup water

    SIMPLE STEPS

    1. Gather mise en place.
    2. Make almond butter. Place raw almonds in food processor and blend until smooth and creamy.
    3. Blend date paste. Soak dates in water for 1-2 hours until soft and pliable. Pour off water. Add to high-speed blender and top with water to cover fruit. Blend starting on low, then moving to high, until smooth.
    4. Blend all ingredients in food processor until smooth and thick.
    5. Add water if difficult to blend.
    6. Pour filling into crust.
    7. To set, freeze for about 20 minutes or refrigerate for an hour.
    8. Use a knife dipped in hot water for a few seconds, wipe water away, then slice.
    9. Plate with fruit or sorbet.

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    A New View of Healthy Eating Book is available now, with shipping from Phoenix or Cocoa Beach.

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    Share your Raw Chocolate Bliss with us on Facebook: www.facebook.com/NewViewHealthyEating