Experience Nutrition

Category: Intuitive Cooking

  • Downtown Phoenix Farmers Market-to-Table Veggie Flatbread

    Downtown Phoenix Farmers Market-to-Table Veggie Flatbread

    It has been such an honor to lead cooking classes at the Downtown Phoenix Farmers Market for a few years and it’s such an honor to create the Farmers Market-to-Table Flatbread with our local Arizona Winter veggies.

    Thanks so much to our local farmers for all the passion and hard work to grow and harvest such beautiful food for our community.  – Melanie Albert

    Enjoy the video with a look at the fun shopping at the Downtown Phoenix Farmers Market and all of the cooking steps. Please come over to our Facebook Page to ask any questions and to share your flatbread creations with us: www.facebook.com/plantbasedfoodart and #plantbasedfoodart

    Shopping at the Downtown Phoenix Farmers Market

    Melanie Albert, Shopping at the Downtown Phoenix Farmers Market

    This week I had fun “shopping the market” intuitively choosing a variety of different color, shape and tasting veggies from our farmers. Thanks to Downtown Phoenix Farmers Market Manager Colin Dueker who so graciously captured this week’s shopping at the market.

    Shopping for carrots with Steadfast Farms.
    Look at the great winter veggies at Blue Sky Organic Farms.
    The beauty of our local Arizona farmers veggies!

    Farmers Market-to-Table Roasted Veggie Flatbread Recipe

    To create the Farmers Market-to-Table Flatbread, create three simple recipes to create a beautiful Food Art dish.

    • Cashew Cream
    • Quick Roast Veggies
    • Quick Yeast-Free Sprouted Spelt Flatbread

    CASHEW CREAM

    SIMPLE INGREDIENTS

    • 1 cup raw cashews
    • 3 tpsp nutritional yeast
    • 1 tbsp fresh lemon juice
    • Pinch sea salt
    • ¼ cup water, adjust for desired creaminess.

    SIMPLE STEPS

    • Pour all ingredients into a mini blender.
    • Blend to desired smoothness.

    SIMPLE ROASTED VEGGIES

    Choose a few of your favorite veggies, such as those from the Downtown Phoenix Farmer Market.

    SIMPLE INGREDIENTS

    • 3 carrots, sliced (Steadfast Farms)
    • 1 golden beet, sliced (Blue Sky Organic Farms)
    • 8-10 small tomatoes (Steadfast Farms)
    • 3 slices cabbage, such as the Caraflex (Blue Sky Organic Farms)
    • 1 cup cauliflower, sliced (Blue Sky Organic Farms)
    • 1 cup broccoli, sliced (Blue Sky Organic Farms)
    • 5-6 Brussels sprouts, sliced (Crooked Sky Farms)
    • 1 cup waxed beans (Blue Sky Organic Farms)
    • 1 cup peas (Blue Sky Organic Farms)
    • 1 leek, white of leek in rounds (Blue Sky Organic Farms)
    • 2 green onions, sliced (Blue Sky Organic Farms)
    • 1 spring garlic, sliced (Al Hamka Family Farm)
    • 2-3 tbsp organic extra virgin olive oil
    • Pinch sea salt
    Downtown Phoenix Farmers Market Farmers' Beautiful Veggies
    Downtown Phoenix Farmers Market Farmers’ Beautiful Veggies

    SIMPLE STEPS

    • Pre-heat oven to 425 degrees F.
    • Slice veggies into bite-sized pieces.
    • Place veggies in roasting pan.
    • Drizzle with olive oil.
    • Sprinkle with sea salt.
    • Toss.
    • Roast 12 minutes.
    • Toss.
    • Roast another 12 minutes.
    • Use roasted veggies as flatbread toppings.
    Roast veggies for 25-30 minutes at 425 degrees F.

    EXPERIENCE NUTRITIONTM Yeast-Free Quick Flatbread Crust

    SIMPLE INGREDIENTS

    • 1 ¼ cups sprouted spelt flour
    • 1 ½ tsp baking powder
    • ¼ tsp sea salt
    • 1 ½ tbsp organic extra virgin olive oil (dough)
    • ½ cup water
    • 1 tbsp organic extra virgin olive oil (spread on dough prior to baking)

    SIMPLE STEPS

    •  Place pizza stone into oven.
    • Pre-heat oven at 390 degrees F. Pre-bake stone for about 5 minutes.
    • In large glass bowl, with a fork mix dry ingredients: flour, baking powder, salt.
    • Add 3/8 cup water and oil until dough forms a ball. Add additional water, as needed.
    • Knead for 3-4 minutes.
    • Flatten out the dough on floured parchment-paper.
    • With parchment paper on top of the dough, roll thinly with a rolling pin.
    • Carefully move flatbread to pre-heated pizza stone.
    • Spread 1 tbsp of olive oil onto the flatbread.
    • Bake flatbread for 5 minutes.
    • Remove stone from oven.
    Sprouted Spelt Flatbread Crust
    Sprouted Spelt Flatbread Crust

    FOOD ART

    To create the flatbread, spread the cashew cream and veggies onto the pre-baked crust, bake and enjoy!

    SIMPLE STEPS

    • Spread cashew cream on the top of the flatbread.
    • Add veggies to the top of the flatbread.
    • Cook for about 8 minutes.
    • Garnish with fresh herbs, such as dill (Blue Sky Organic Farms) and bok choy flowers (Maya’s Farm)
    • Slice.

    Enjoy!

    Let’s keep in touch!

    Interested in additional farm-to-table plant-based recipes, virtual cook-alongs, and future events for yourself or your organization, join our e-mail list.

  • Experience Nutrition: NEW Recipe! Graffiti Cauliflower Sauce CSA Recipe #66

    Experience Nutrition: NEW Recipe! Graffiti Cauliflower Sauce CSA Recipe #66

    Happy to share with you this week’s (01.30.2021) recipe intuitively created with the CSA from The Farm at South Mountain, right here in my neighborhood in Phoenix, Arizona.

    WOW Recipe 66!

    Every week when I pick up the CSA at The Farm, I pause and enjoy the calm, grounded beauty.

    Beautiful Kale at The Farm at South Mountain.

    GRAFFITI CAULIFLOWER ROASTED & SAUCE

    I am in awe of the beauty of the beautiful purple Graffiti Cauliflower and also love carrots! Hope you enjoy this recipe to enjoy the cauliflower two ways: Roasted and the new Graffiti Cauliflower Sauce.

    Steps to Prepare the Dish

    1. Roast the veggies.
    2. Make the sauce.
    3. Mindfully plate.

    ROAST CAULIFLOWER, CARROTS & GARLIC

    Roast the veggies and garlic for the sauce. Save some of the cauliflower and the carrots to enjoy with the sauce.

    SIMPLE INGREDIENTS

    • 3 cups cauliflower: graffiti and cheddar
    • 7-8 carrots, sliced lengthwise
    • 4-5 garlic cloves, sliced
    • 1/4 cup olive oil
    • Pinch sea salt
    Carrots. Graffiti & Cheddar Cauliflower. Meyer Lemon. Garlic.

    SIMPLE STEPS

    • Pre-heat oven to 425 degrees F.
    • Slice veggies.
    Slice all veggies and get set to cook.
    • One type of food at a time, place carrots and cauliflower into small bowl. Toss with olive oil and sea salt.
    • Place carrots and cauliflower (not touching) onto parchment-lined sheet pan.
    Cauliflower with olive oil and sea salt. On parchment-lined sheet pan.
    Carrots ready to roast.
    • Place garlic on pan (touching to stay moist).
    • Roast 12 minutes.
    • Flip the veggies.
    • Roast another 12-15 minutes.

    GRAFFITI CAULIFLOWER SAUCE.

    SIMPLE INGREDIENTS

    • 2 cups roasted graffiti cauliflower
    • 4-5 roasted garlic cloves
    • 3 tbsp Meyer lemon juice
    • 1 tbsp Meyer lemon zest
    • 2 tbsp olive oil
    Graffiti Cauliflower Sauce Mise en Place.

    SIMPLE STEPS

    • Place all ingredients, except olive oil into food processor.
    Cauliflower Sauce: All ingredients into the food processor.
    • Process for about 2-3 minutes.
    • Scrape sides, as needed.
    • Stream in olive oil and process for another minute.
    Cauliflower Sauce. Process. Then stream in olive oil. Process again.
    Food Art: The beauty of roasted carrots and cauliflower. Graffiti Cauliflower Sauce.

    MINDFUL PLATING

    • Place Graffiti Cauliflower Sauce on the plate.
    • Top with the roasted carrots, extra cauliflower.
    • Garnish with the sesame seeds and calendula edible flowers.
    Graffiti Cauliflower Plating Mise en Place

    ENJOY

    Enjoy the simple beauty of the Cauliflower Carrot Food Art.

    One more look at the Graffiti Cauliflower Food Art Dish.

    Pause. Enjoy.

    To stay in touch, join us on our our new Plant-Based Food Art Facebook page for daily inspiration, food art, and please feel free to ask any plant-based farm-to-table questions. CLICK HERE FOR THE FACEBOOK PAGE

  • Experience Nutrition: The Farm at South Mountain Recipe 62: Cauliflower Saute. Chickpea Pasta

    Experience Nutrition: The Farm at South Mountain Recipe 62: Cauliflower Saute. Chickpea Pasta

    Happy to share with you Recipe 62 for The Farm at South Mountain CSA (Community Supported Agriculture). I’m so honored to create recipes with the beautiful produce, herbs, and edible flowers our local Arizona farmers grow.

    This week’s recipe was inspired by The Farm’s cauliflower and cauliflower greens and peppers. Make a simple, delicious sauté to enjoy with pasta or even brown rice or quinoa. For this dish, I enjoyed the saute with a local Arizona chickpea pasta.

    The beauty of edible calendulas growing at The Farm at South Mountain.

    Cauliflower Saute Recipe

    Steps to Prepare the Dish

    1. Sauté the veggies.
    2. Cook the pasta.
    3. Mindfully plate your dish.

    Recipe Serves 2

    SIMPLE INGREDIENTS

    • 1 cup cauliflower
    • 2-3 cauliflower leaves
    • 3 peppers
    • 3 small tomatoes
    • ½ white onion
    • 1 tbsp garlic, minced
    • ¼ cup Kalamata olives
    • 1 tsp capers
    • 5 spring fresh dill
    • 2 tbsp extra virgin olive oil
    • Pinch sea salt
    Veggie Saute Ingredients
    Chop the Veggies. Mise en Place.

    SIMPLE STEPS

    • Slice all veggies.
    • Pre-heat saute pan on medium.
    • Add olive oil to coat bottom of saute pan.
    • Add onions to pan. Saute 4-5 minutes.
    • Add garlic. Saute 1 minute.
    • Add peppers. Saute 2 minutes.
    • Add tomatoes. Saute 2 minutes.
    • Add pinch sea salt.
    • Add cauliflower, olives, and capers. Cover pan. Saute 5-6 minutes.
    • Add dill. Saute 1 minute.
    • Add cauliflower greens. Saute 2 minutes.

    Mindful Plating

    Mise en Place: Cauliflower Saute. Chickpea Pasta.

    Enjoy plating the veggie saute with pasta.

    • Toss pasta with a drizzle of olive oil.
    • Plate the sautéed veggies with the pasta.
    • Garnish with fresh dill and calendula flowers.

    Enjoy your Cauliflower Saute. Pasta dish!

    The Farm at South Mountain CSA Recipoe 62: Cauliflower Saute. Chickpea Pasta.

    Hope you are enjoying the recipes intuitively created for the CSA at The Farm at South Mountain, in Phoenix, Arizona.

    Please fill in the form if you are interested in a Plant-Based Farm-to-Table Food Art Experience for your organization. Right now we are offering fun, virtual “cook-along” experiences.

     

     

     

     

  • Experience Nutrition: Beautiful Plant-Based Thanksgiving Recipes by Melanie Albert, as seen in Natural Awakening’s Arizona Magazine

    Experience Nutrition: Beautiful Plant-Based Thanksgiving Recipes by Melanie Albert, as seen in Natural Awakening’s Arizona Magazine

    By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author

    I am so honored to create recipes for the November 2018 issue of Natural Awakening’s Arizona magazine. It has been a dream of mine to cook “my” recipes in a magazine in a cooking class. I’m excited that we will be creating the Fall Thanksgiving recipes in a fun, interactive hands-on cooking class on November 18, 2018, 11am-1pm,  at The Farm at South Mountain in Phoenix.

    A-NaturalAwakenings_Nov-18-IMG_8420

    Four Plant-Based Thanksgiving Recipes

    The recipes in the article and cooking class are inspired by our local Arizona farmers Fall produce, especially, the Squash Soup, and one of my very favorite desserts, the Sweet Potato Brownie.

    1. Appetizer: Kalamata Olive Tapenade
    2. Side Dish: Winter Squash Ginger Soup
    3. Side Dish: Sweet Potato Brussels Sprouts Fall Veggie Saute
    4. Dessert: Chocolate Sweet Potato Brownie and Goji Berries (PHOTO CREDIT: Cassie Hepler)

    In today’s blog, I’m sharing the step-by-step process to prepare the Tapenade, which has been a favorite at several cooking classes this month. Plus, you’ll see the process to create the soup and a fun plating video. Enjoy!

    Kalamata Olive Tapenade

    Enjoy refreshing tapenade with local Arizona veggies. This rich appetizer is an update to the olive trays that our family enjoyed with holiday meals when I was a kid. When you make your tapenade, have fun experimenting with a variety of olives and mindfully plate with favorite veggies from your farmers’ market.

    SIMPLE INGREDIENTS

    • 2 cloves garlic, minced
    • 1/2 cup sun-dried tomatoes, rough chopped
    • 1 cup Kalamata olives, pitted and rough chopped
    • ¼ cup fresh parsley
    • 1/4 cup capers
    • ¼ cup fresh parsley
    • ¼ – 1/3 cup organic extra virgin olive oil

    Extras for Plating

    • 1 cucumber, sliced
    • 9-10 dehydrated tomato slices
    • 2-3 red or purple radishes, thinly sliced
    • 2 green onions, sliced on the bias
    • 2 Tbsp goji berries, re-hydrated in water for 10 minutes

    SIMPLE STEPS

    • Gather your mise en place
    • Mince garlic
    • Rough chop the sun-dried tomatoes, soak in water to re-hydrate 5-10 minutes
    • In a food processor, pulse garlic and olives until fine, not paste-like
    • Remove the olive and garlic mixture from the food processor.
    • Place sun-dried tomatoes in food processor and process until fine.
    • Add capers and parsley and pulse a few times.
    • Place olive/garlic mixture and sun-dried tomatoes/capers/parsley mixture into a bowl and mix with a fork.
    • Add olive oil until you reach desired consistency.
    • Enjoy the tapenade on cucumbers with a few extra veggies from your local farmers.

    A-EN-NA-Nov-Photo-02-Tapenade-2-AA-thisone-top-IMG_5145

    Winter Squash Ginger Soup

    Yields: 4 servings

    Create your Thanksgiving soup with local Winter Squash such as red kabocha or butternut, delicata, or even pumpkins. I especially love the sweetness of red kabocha, which contrasts to the green kabocha with has a more savory flavor. While cooking your soup enjoy the mindfulness and aromatherapy of grating warming ginger, cinnamon, and nutmeg. Have fun plating the soup with a few sliced fresh veggies to add color and a crisp texture to the soup. Enjoy the soup warm or cold.

    A-EN-NA-Nov-Photo-04-Soup2-AA-squash-IMG_4303.JPG

    The components of the soup include: Veggie Stock, Roasted Squash, The Squash Ginger Soup, and the Plating Toppings.

    Winter Squash Ginger Soup

    Simple Ingredients

    • 1 Tbsp organic extra virgin olive oil
    • ¼ cup shallots, minced
    • 1 TBSP ginger, grated
    • ½ TBSP coriander seeds
    • Pinch sea salt
    • 3 cups roasted Winter squash (see recipe below)
    • 4 cups veggie stock (see recipe below)

     

    Plating Toppings (per serving)

    • 2 small tomatoes, sliced
    • 1 radish, sliced
    • 5 raw cashews, soaked in water
    • 5 slices dehydrated tomatoes
    • 1 tsp green onions, cut on diagonal
    • 1 tsp micro-greens
    • Pinch ground cinnamon
    • Pinch ground nutmeg
    • Optional: Cashew cream

    Cook the Soup

    • Pour olive oil into the soup pot and warm for 1 minute.
    • Add shallot and ginger and gently cook for about 5 minutes to release flavors.
    • Add roasted squash and veggie stock to the pot.
    • Bring to a boil.
    • Lower to simmer and cook for 30 minutes.
    • Pour soup into food processor and pulse a few times for desired smoothness.

    Plate the Soup

    • Pour soup into a serving bowl.
    • Top with local, seasonal veggies, such as tomatoes, radishes, green onions, and micro-greens.

    CLICK LINK TO SEE THE BEAUTIFUL SOUP PLATING VIDEO:

    https://experiencenutrition.com/wp-content/uploads/2018/11/D-Soup-plating-video-IMG_4922.mov

    Simple Home-Made Veggie Stock

    To enhance the flavor of your soup, make this quick and easy veggie stock, with mirepoix base of carrots, onions, and celery. An option is a box of store-bought organic veggie stock.

    SIMPLE INGREDIENTS

    Stock Base

    • 1 medium white onion, rough chopped
    • 4 carrots, rough chopped
    • 2 celery stalks, rough chopped
    • 6 cups water

    Aromatics

    • 10 parsley stems
    • 3 bay leaves
    • 2 garlic cloves
    • 1 tsp black peppercorns

    A-stock-IMG_4429

    SIMPLE STEPS

    • Rough chop the carrots, onions, and celery into 2” pieces.
    • Place carrots, onions, celery, garlic, black peppercorns, and water into the soup pot.
    • Bring to a boil.
    • Reduce to simmer and cook with lid covered for 30 minutes.
    • Strain the veggies from the liquid.
    • Use the stock in the Winter squash soup.

    Roasted Winter Squash

    SIMPLE INGREDIENTS

    • 3 cups Winter squash, cubed
    • 3 Tbsp organic extra virgin olive oil
    • 3 tsp ground cinnamon
    • 3 tsp ground nutmeg

    SIMPLE STEPS

    • Toss squash in olive oil, nutmeg and cinnamon.
    • Place squash on a parchment-lined sheet tray, making sure the squash does not touch.
    • Roast for 15 minutes, flip.
    • Roast for another 12 minutes.

    Another look at the Winter Squash Ginger Soup

    A-EN-NA-Nov-Photo-03-Soup1-Aa-soup-IMG_4942copy-brighterE-soup-plating-IMG_E4962

    Join our Simple Daily Plant-Based Eating Tips Facebook Page

    Purchase Melanie Albert’s award-winning cookbook, “A New View of Healthy Eating:  Simple Intuitive Cooking with Real Whole Foods”

    Purchase Tickets for the Plant-Based Thanksgiving Cooking Class at The Farm at South Mountain, Phoenix, Arizona, November 18, 2018, 11am-1pm

    Purchase Tickets for Holiday Plant-Based Desserts Cooking Class at The Farm at South Mountain, Phoenix, Arizona, December 9, 2018, 11am-1pm

     

    A final look at the Thanksgiving Plant-Based Cooking article in the November 2018 issue of Natural Awakenings.

     

  • Experience Nutrition: The Farm at South Mountain CSA Recipe 60: Winter Veggie Flatbread

    Experience Nutrition: The Farm at South Mountain CSA Recipe 60: Winter Veggie Flatbread

    It is my pleasure to share with you Recipe 60 created with The Farm at South Mountain CSA (Community Supported Agriculture) for December 26, 2020. Enjoy the Plant-Based Farm-to-Table Winter Arizona Flatbread.

    One of our key philosophies with Experience Nutrition and Plant-Based Food Art is to start with local farmers beautiful produce, herbs, and edible flowers. When we cook with our local farmers’ just harvested produce it is fresher, more nutritious, and it has not traveled thousands to arrive at our local grocery stores.

    Supporting our local farmers by purchasing a CSA is an easy way to enjoy fresh local produce, while supporting our local farmers.

    Let’s take a look at quiet December 2020 beauty of The Farm.

     Winter CSA Week 6: 12.26.20

    • Turnips: Root & Greens
    • Kale
    • Swiss Chard
    • Grapefruit
    • Lemon Basil
    • Eggs
    The Farm at South Mountain CSA: December 26, 2020
    The sign of the times…the Coronavirus Pandemic, 2020.

    Roasted Roots & Greens Flatbread.

    One of my very favorite meals is a beautiful seasonal flatbread with the veggies our local farmers are growing. This flatbread was inspired by the turnips and kale that have been growing at The Soil & Seed Garden at The Farm, along other local root veggies: carrots and sweet potatoes. Hope you enjoy creating a simple no-yeast flatbread along with the roasted roots with turmeric, and hemp seed cream.

    Steps to Prepare the Dish

    1. Make the flatbread.
    2. Roast root veggies and kale.
    3. Make the hemp seed cream.
    4. Mindfully plate your flatbread and enjoy.

    SIMPLE SPROUTED SPELT YEAST-FREE FLATBREAD CRUST

    Enjoy creating this simple flatbread when you don’t have time to wait for yeast to rise.

    Click here to see the step-by-step visuals to create the no-yeast, quick flatbread.

    SIMPLE INGREDIENTS

    • 1 ¼ cups sprouted spelt flour
    • 1 ½ tsp baking powder
    • ¼ tsp sea salt
    • 1 ½ tbsp organic extra virgin olive oil (dough)
    • ½ cup water
    • 1 tbsp organic extra virgin olive oil (spread on dough prior to baking)

    SIMPLE STEPS

    • Pre-heat Pizza Stone
      • Place pizza stone into the oven.
      • Pre-heat oven at 390 degrees F.
      • Pre-heat the stone for about 5 minutes.
    • Make the Crust
      • Pour the flour, baking powder, and sea salt into a large glass bowl.
      • Mix the dry ingredients with a fork to combine.
      • To the bowl, add 3/8 cup water and oil.
      • Gently knead with hands for 3-4 minutes until the dough forms a ball. Add additional water or flour, as needed.
      • With hands, flatten out the dough on floured parchment paper.
      • With parchment paper on top of the dough, roll thinly (about ¼ inch) with a rolling pin.
    • Pre-Bake the Flatbread Crust
      • With fingers, gently spread 1 tbsp of olive oil onto the flatbread.
      • Carefully move flatbread crust to the pre-heated pizza stone.
      • Bake flatbread crust for 5 minutes.
      • Remove pizza stone from oven.
    • Top the Flatbread Crust
      • Spread cashew cream on the top of the flatbread.
      • Add roasted veggies.
    • Bake the Flatbread
      • Place flatbread back onto the pizza stone and place it into the oven.
      • Bake for about 8 minutes.
      • Remove flatbread from the oven.
      • Top with kale.

    QUICK ROAST ROOTS

    Recipe Serves 2

    We’ve previously shared this simple roasted roots culinary technique. It’s a great method to pre-cook veggies for flatbread.

    SIMPLE INGREDIENTS

    • 2 turnips
    • 4-5 carrots
    • 1 large sweet potato
    • 1 large white onion
    • 1 ½ tsp turmeric powder
    • ¼ ground black pepper
    • 2 tbsp extra virgin olive oil
    • Pinch sea salt
    Simple Roots for Roasting

    SIMPLE STEPS

    • Pre-heat oven to 425 degrees F.
    • Slice all veggies into small pieces.
    • Place veggies into roasting pan.
    • Drizzle veggies with turmeric, pepper, sea salt and olive oil.
    • Roast 12 minutes.
    • Toss the veggies.
    • Roast another 12-15 minutes.
    Roasting Roots Mise En Place.
    Roots in the pan, with turmeric, black pepper, sea salt, and olive oil.
    Roasted roots. 425 degrees for about 20 minutes.

    QUICK ROASTED KALE

    Toss kale with drizzle of olive oil and sea salt. Roast on parchment paper for about 6-8 minutes. Toss at about 3 minutes.

    HEMP SEED CREAM

    Quick seed cream to use for a cheesy-tasting sauce for the flatbread.

    SIMPLE INGREDIENTS

    • ¼ cup hemp seeds
    • 2 tbsp nutritional yeast
    • 2 tbsp fresh lemon juice
    • 2 tbsp water
    • Pinch sea salt
    Hemp Seed Cream Mise En Place.

    SIMPLE STEPS

    • Place all ingredients into a small blender.
    • Blend for about a minute or two, until creamy.
    • Add more water, as needed.
    • Add additional lemon juice or sea salt to suite your preferred taste.
    Hemp Seed Cream: All ingredients into blender. Blend about a minute or two.
    Simple Hemp Seed Cream.

    Mindfully plate your flatbread and enjoy.

    First, set you plating Mise en Place: Flatbread, Roasted Roots, Roasted Kale, Hemp Seed Cream.

    Flatbread: Mindful Mise En Place. All set to “plate” the flatbread.

    Pause and enjoy plating your Flatbread.

    Bake for another 8 minutes after plating the flatbread.

    Enjoy!

    Recipe and article created by Melanie Albert, Founder & CEO of Experience Nutrition in Phoenix, Arizona; Speaker; Award-winning Cookbook Author; Creator of the Plant-Based Food Art Movement.

    If you are interested in a virtual (or future in-person) Plant-Based Farm-to-Table Cooking Food Art Experience for your organization, please fill out the form and Melanie Albert will be in touch with you.

  • Experience Nutrition: The Farm at South Mountain CSA Recipe 59: Winter Scarlet Turnip. Corn. Bok Choy Saute.

    Experience Nutrition: The Farm at South Mountain CSA Recipe 59: Winter Scarlet Turnip. Corn. Bok Choy Saute.

    It’s such an honor to create recipes for the CSA (Community Supported Agriculture) at The Farm at South Mountain. The Farm is a beautiful organic farm right in my neighborhood in Phoenix, Arizona.

    Let’s take a look at the beauty of The Farm and the incredible veggies growing right now in mid-December 2020.

    Winter Broccoli at The Farm at South Mountain.
    The simple beauty of Broccoli.

    Enjoy the Kale at The Farm

     For the CSA members, Winter Week 5: 12.17.20

    The Farm at South Mountain: Winter CSA 12.19.2020
    • Scarlet Turnips: Root & Greens
    • Corn-on-the cob
    • Broccoli
    • Bok Choy
    • Meyer lemon
    • Lemon basil
    • Romaine lettuce
    • Meyer lemon
    • Peppers
    • Eggs

     

    Winter Scarlet Turnip. Corn. Bok Choy Saute Recipe

    This week’s recipe was inspired by the incredible scarlet turnip, corn-on-cob, and the lemon basil!

    Hope you enjoy creating a simple veggie sauté to enjoy with chickpea pasta for a great gluten-free veggie dish. Add the Meyer lemon while sautéing to caramelize the veggies.

    I was so excited to create this recipe, that I actually prepared it within 2 hours of bringing the veggies into my kitchen.

    Steps to Prepare the Dish

    1. Sauté the veggies
    2. Cook pasta.
    3. Mindfully plate your sautéed veggies with pasta, seeds, herbs, and edible flowers.

    Enjoy the video for this beautiful, tasty recipe.

    VEGGIE SAUTE TIPS

    Use the simple veggie sauté culinary method to easily cook all kinds of veggies.

    • Pre-heat the saute pan before cooking.
    • Cook the veggies step-by-step to layer the flavors.
    • Start with onions for the flavor base.
    • At the end of cooking, add the greens (bok choy) and herbs (lemon basil) to gently cook.

    WINTER VEGGIE SAUTE

    Recipe Serves 2

    Use this simple veggie sauté method to cook the fresh CSA from  the Soil & Seed Garden at The Farm at South Mountain.

    SIMPLE INGREDIENTS

    Winter Veggie Saute: Beautiful Veggies from The Farm CSA
    • 3-4 green onions (not in the CSA)
    • 2-3 small peppers
    • 1 corn-on-cob
    • ½ broccoli stem
    • 1 cup turnip, sliced
    • 1 cup bok choy
    • 1 stem lemon basil
    • 3 tbsp extra virgin olive oil
    • ½ Meyer lemon, juiced
    • Pinch sea salt

    SIMPLE STEPS

    • Slice all veggies and corn off the cob.
    • Pre-heat sauté pan on stove top on medium.
    • Add olive oil to coat bottom of the pan.
    • Add the onions. Sauté a few minutes.
    • Add peppers. Sauté a few minutes.
    • Drizzle pinch of sea salt onto the veggies.
    • Add corn on cob. Sauté a few minutes.
    • Add broccoli. Sauté a few minutes.
    • Squeeze Meyer lemon and stir to de-glaze the pan.
    • Add turnip. Sauté a few minutes.
    • Add bok choy and lemon basil. Sauté a minute.
    Veggie Saute: Ingredients

     

    FOOD ART: PLATE THE DISH

    • Enjoy plating the veggies with layers of veggies and pasta.
    • Garnish with pine nuts (or other nuts), a green onion, sliced raw turnip, and lemon basil leaves, and edible calendula flowers.
    Veggie Saute: Plating Mise en Place

     

    ENJOY YOUR WINTER VEGGIE SAUTE DISH

    Arizona Winter Veggie Saute

    ENJOY OUR PHOTO SHOOT BEHIND-THE-SCENES

    Interested in creating a Plant-Based Farm-to-Table Food Art Program (Virtual and in Person when the time is right), fill out our Form. Look forward to talking with you.

     

     

     

     

     

  • Experience Nutrition: The Farm at South Mountain CSA Recipe 58: Roasted Turnip. Greens. Corn Bowl

    Experience Nutrition: The Farm at South Mountain CSA Recipe 58: Roasted Turnip. Greens. Corn Bowl

    This week’s recipe #58 for The Farm at South Mountain CSA was inspired by the incredible turnip and corn on the cob! When I arrived at The Farm, I was excited to see Chef Dustin Christofolo with the huge, beautiful turnip. The root of the turnip turned out to weigh 2 1/2 pounds! I was also really excited to see the corn-on-the cob in the CSA, as I’ve been watching the corn grow for a few months.

    Let’s take a look at the incredible turnip with Chef Dustin Christofolo!

     

     

    Up-close look at the huge turnip! The root weighs 2.5 pounds!

     

     

    The beautiful corn crop growing at The Farm this Winter.

     

    In awe of the Dinosaur Kale, which is so fresh, green, and grassy tasting.

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    WINTER CSA WEEK 4: 12.12.20

    • Turnips: Root & Greens
    • Dinosaur Kale
    • Corn-on-Cob
    • Romaine Lettuce
    • Meyer Lemon
    • Eggs
    • Red Pepper Jam

    PLANT-BASED RECIPE: ROASTED TURNIP. GREENS. CORN BOWL.

    Hope you enjoy roasting the turnip, along with kale and turnip greens, corn-on-the-cob to create a simple, tasty veggie bowl. Create a simple “acid, fat, salt” salad dressing with the Meyer lemon to add citrus freshness to the dish.

    Steps to Prepare the Dish

    1. Make a batch of quinoa.
    2. Roast the veggies.
    3. Make the salad dressing.
    4. Mindfully plate your veggie bowl with quinoa, walnuts, and edible flowers.

    Use the video as a step-by-step guide to prepare this beautiful, tasty, farm-to-table bowl.

    All Recipes Serve 2

    ROASTED VEGGIES

    Use this Roasted Veggie method to easily cook all kinds of veggies at the same time!

    SIMPLE INGREDIENTS

    • 1 cup turnip, sliced
    • 1 corn-on-cob
    • 2 small peppers
    • 3-4 kale leaves
    • 3-4 turnip stems with leaves
    • 2 tbsp rosemary, minced
    • 3 tbsp extra virgin olive oil
    • Pinch sea salt

    SIMPLE STEPS

    • Pre-heat oven to 425 degrees F.
    • Cut turnip and pepper into small pieces.
    • Slice corn off the cob.
    • Slice the kale and turnips greens into strips.
    • In a small bowl, toss each type of veggies with olive oil, sea salt, and rosemary.
    • Place veggies onto parchment-lined sheet pan.
    • Turnips on one tray, not touching.
    • Other veggies on another tray, in small piles.
    • Roast turnips for 12 minutes.
    • Toss the turnips.
    • Roast the turnips another 12-15 minutes.
    • Roast the corn, peppers, and greens 12-15 minutes.

    MEYER LEMON SALAD DRESSING

    Create a simple “acid, fat, salt” salad dressing with the Meyer lemon.

    SIMPLE INGREDIENTS

    • 1.5 tbsp Meyer lemon juice
    • ½ tsp Meyer lemon zest
    • 3 tbsp extra virgin olive oil
    • Pinch sea salt

    SIMPLE STEPS

    • Put all ingredients into a small bowl.
    • Thoroughly emulsify with a whisk.
    • Use the dressing with the veggie bowl.

    PLATE THE VEGGIES

    Mindful Plating Mise en Place.

    Experiment with plating the veggies two ways.

    1. Place veggies and quinoa in a bowl side-by-side and drizzle with the salad dressing.
    2. Mix the veggies and quinoa all together with the salad dressing.

    Garnish with walnuts and edible Calendula flowers.

    Interested in plant-based farm-to-table cooking experiences…virtual for now…and later in-person…please fill out the form!

     

     

     

     

     

     

  • Experience Nutrition: The Farm at South Mountain CSA Recipe 57: Roasted Beet Hummus. Keffir Lime Leaves Pesto

    Experience Nutrition: The Farm at South Mountain CSA Recipe 57: Roasted Beet Hummus. Keffir Lime Leaves Pesto

    I am so honored to intuitively create recipes for The Farm at South Mountain CSA (Community Supported Agriculture) members. And, I’m happy to share this week’s Winter Arizona recipe with you, which was inspired by the beautiful beets and the incredible herbs: Thai Basil & Kaffir Lime Leaves.

    Winter CSA Week 3: 12.05.20

    • Red Beets
    • Purple Top Turnips
    • Rainbow Swiss Chard
    • Mixed Sweet & Hot Peppers
    • Calendula edible flowers
    • Thai Basil
    • Kaffir Lime Leaves

     

     

     

     

     

     

     

     

    ROASTED BEET HUMMUS. THAI BASIL & KAFFIR LIME LEAF PESTO RECIPE

    Hope you enjoy roasting the beets and using them in my, now favorite hummus. Make a small batch of the pesto for contrast to the hummus.

    The plant-based cooking video shows you step-by-step to prepare this incredible, tasty, healthy dish.

    Steps to Prepare the Dish

    1. Soak the garbanzo beans the night before you plan to create the beet hummus.
    2. Cook the garbanzo beans for the hummus.
    3. While the beans are cooking, roast the beets.
    4. Next, toast the pine nuts.
    5. Make the pesto.
    6. Make the hummus.
    7. Mindfully plate the beet hummus and pesto with the CSA Swiss chard and sweet peppers.

    All Recipes Serve 2

    THAI BASIL & KAFFIR LEAVES PESTO

    Create a simple, delicious pesto with this week’s Thai basil and kaffir lime leaves.

    SIMPLE INGREDIENTS

    • 1 cup Thai basil leaves
    • 1 tbsp Kaffir leaves, minced
    • ¼ cup pine nuts, dry toasted
    • 2 tbsp olive oil
    • Pinch sea salt

    SIMPLE STEPS

    • Toast pine nuts in dry pan on stove for about 2 minutes.
    • Place all ingredients, except olive oil, into a small blender.
    • Blend for about a minute.
    • Add the olive oil to the blender and blend another minute.

    ROASTED BEETS

    Use this Quick Roasted Veggie method to easily cook roots.

    SIMPLE INGREDIENTS

    • 2 beet roots, sliced
    • 2 tbsp fresh Kaffir lime leaves, minced
    • 3 tbsp extra virgin olive oil
    • Pinch sea salt

    SIMPLE STEPS

    • Pre-heat oven to 425 degrees F.
    • Cut beet roots into slices.
    • Mince Kaffir lime leaves, taking out the stem.
    • Place beets into roasting pan.
    • Drizzle with olive oil, Kaffir lime leaves, and sea salt.
    • Roast for 10 minutes.
    • Toss the beets.
    • Roast another 10-12 minutes.

    ROASTED BEET HUMMUS

    Create this simple, delicious, beautiful hummus with The Farm’s beets.

    SIMPLE INGREDIENTS

    • 2 beets, roasted
    • 2 cups cooked garbanzo beans
    • ¼ cup tahini
    • 2 tbsp lemon juice
    • 2 tbsp minced garlic
    • Pinch sea salt
    • 2 tbsp extra virgin olive oil

    SIMPLE STEPS

    • Place beets into food processor and process for about a minute.
    • Add all other ingredients, except olive oil.
    • Process for 2-3 minutes.
    • Stream in olive oil and process another 1-2 minutes.
    • Enjoy with CSA sweet peppers.

    Plant-based farm-to-table recipe intuitively created by Melanie Albert, Founder & CEO Experience Nutrition, Award-winning cookbook author, Creator of the Plant-Based Food Art Movement.

  • Experience Nutrition: The Farm at South Mountain CSA: Beets Roots & Greens Bowl Recipe

    Experience Nutrition: The Farm at South Mountain CSA: Beets Roots & Greens Bowl Recipe

    I am so honored to intuitively create recipes for The Farm at South Mountain CSA (Community Supported Agriculture) members, And, I’m happy to share this week’s Winter Arizona recipe with you.

    As many of you are aware, I live in a wonderful area of Phoenix, Arizona with incredible urban farms right in my neighborhood, including The Farm at South Mountain. For four years I’ve been teaching hands-on plant-based farm-to-table cooking experiences at The Farm and have been intuitively creating recipes with the weekly CSA box. This week is actually Recipe #55!

    Excited to meet the new farmers at The Farm…Olive, DJ, Nicole, Meredith, with Melanie Albert.

    The Farm at South Mountain…Olive, DJ, Melanie, Nicole, Meredith

     

     

     The Winter CSA for November 21, 2020 includes:

    • Detroit Red Beets
    • Purple Daikon Radishes
    • Rainbow Swiss Chard
    • Curly Leaf Lettuce
    • Lemon Basil
    • Eggs
    The Farm at South Mountain CSA: 11.21.20

     

     

     

     

     

     

     

     

     

     

     

    BEETS & DAIKON RADISH BOWL

    This week’s recipe was inspired by the beautiful beets and purple daikon radishes. Create your Veggie Bowl with the beet roots and greens, daikon radishes, Lemon Basil Cashew Cream, quinoa and walnuts for a beautiful Winter dish.

    Steps to Prepare the Dish

    1. Roast the beets, daikon radishes, and green onions.
    2. Prepare the Lemon Basil Cashew Cream
    3. Sauté the Beet Greens.
    4. Plate the roasted roots, sautéed greens, Lemon Basil Cashew Cream, and walnuts.

    Enjoy the Beets Bowl video for step-by-step visuals of the cooking process. Scroll down for the recipes.

    All Recipes Serve 2

    ROASTED BEETS, DAIKON RADISHES  & GREEN ONIONS

    Roasted Beets & Daikon Radishes

     

    Roast the Winter roots for your simple-to-prepare, tasty farm-to-table veggie bowl.

    SIMPLE INGREDIENTS

    • 2 beet roots
    • 2 daikon radishes
    • 3-4 green onions, sliced
    • 3 tbsp extra virgin olive oil
    • 3 tbsp dried herbs, such as Herbs de Provence
    • Pinch sea salt

    SIMPLE STEPS

    • Pre-heat oven to 425 degrees F.
    • Cut beet roots, daikon radishes into unique shapes and sizes.
    • Place roots (beets and radishes separately) and onions into a small bowl. Coat with olive oil, dried herbs, and sea salt.
    • Place roots, not touching, on parchment-lined sheet pan.
    • Layer onions on parchment-lined sheet pan.
    • Roast for 12 minutes.
    • Flip the veggies.
    • Roast another 12-15 minutes.

     SIMPLE LEMON BASIL CASHEW CREAM

     

     

     

     

    Create this simple plant-based cream with the lemon basil to enjoy with roasted roots.

    SIMPLE INGREDIENTS

    • 1 cup raw cashews, pre-soaked in water for 2-4 hours
    • ¼ cup lemon basil leaves
    • 2 green onions
    • 2 tbsp lemon juice
    • ¼ cup nutritional yeast
    • Pinch sea salt
    • 2 tbsp olive oil

    SIMPLE STEPS

    • Place all ingredients into food processor.
    • Process until chunky.
    • Stream in olive oil while processing.
    • Process to desired level of creaminess.

    SAUTEED BEET GREENS

     

     

     

    Create this quick sauteed beet green side to enjoy with the Roasted Beets and Radishes Bowl.

    SIMPLE INGREDIENTS

    • Tops of 2 beets, sliced (greens and stems sliced separately)
    • 2 green onions sliced
    • 2 tbsp extra virgin olive oil
    • Pinch sea salt

    SIMPLE STEPS

    • Pre-heat sauté pan on medium.
    • Pour olive oil into pan.
    • Add onions.
    • Sauté for 3 minutes.
    • Add beets stems.
    • Sauté for 1 minute.
    • Add beet greens.
    • Add pinch sea salt.
    • Sauté for 3 minutes.

    NEW Online Plant-Based Food Art Program

    Interested in learning more about plant-based cooking and creating beautiful dishes, I invite you to register for our new 3-Day Food Art course. Learn how to prepare the recipes and create beautiful dishes: Avocado Tartare, Roasted Veggie Bowl, and Raw Carrot Cake. CLICK TO REGISTER.

     

  • Experience Nutrition: 7 Minute Heirloom Tomato Pasta Sauce

    Experience Nutrition: 7 Minute Heirloom Tomato Pasta Sauce

    This week I was excited to purchase a great Chickpea Pasta from Sonoran Pasta at the Downtown Phoenix Market and wanted to enjoy it with a quick tomato sauce.

    From start-to-finish with photos and videos this took less than 30 minutes to prepare and the sauce itself cooked in 7 minutes.

    Hope you enjoy this delicious simple tomato sauce! Please tag us on Social Media: #plantbasedfoodart

    7 Minute Tomato Sauce Recipe

    Serves 1

    • 1 heirloom tomato, sliced
    • 1 elephant garlic, minced
    • ¼ cup Kalamata olives
    • 2 tbsp extra virgin olive oil
    • Pinch sea salt
    • Garnish: Green onion, sliced

    SIMPLE STEPS

    • Pre-heat sauté pan on medium.
    • Add olive oil to bottom of pan.
    • Add tomatoes and sauté for 4-5 minutes.
    • Add garlic and sauté for 1 minute.
    • Add olives and sauté for 4-5 minutes.

    The Chickpea Pasta

    Use this recipe as a guide to cook refrigerated (not boxed) chickpea pasta. Cook the pasta while the tomato sauce is cooking.

    SIMPLE INGREDIENTS

    • 3 ounces pasta
    • ½ tsp sea salt

    SIMPLE STEPS

    • Pour about 4 cups of water and sea salt into a medium size pot.
    • Bring water to boil.
    • Add pasta to the boiling water.
    • Lower to simmer.
    • Simmer for 3-4 minutes.
    • Drain the pasta.

    PLATING

    • Toss some of the pasta with the sauce.
    • Plate with the tossed pasta, extra sauce, and green onion.
    • Enjoy!

    Enjoy!

    Click to register for our new Plant-Based Food Art Mastermind! Learn 3 healthy, plant-based recipes and how to plate them beautifully.

  • Experience Nutrition: Plant-Based Recipe: Quick & Simple Bamboo Steamer Asparagus. Basil Oil.

    Experience Nutrition: Plant-Based Recipe: Quick & Simple Bamboo Steamer Asparagus. Basil Oil.

    Within the Experience Nutrition Corporate Wellness Programs, we offer private online communities where we share healthy eating tips and recipes, and employees share their recipe creations and ask food and nutrition questions.

    This week one of the participants wanted to know how to cook asparagus. While asparagus is not growing in season in Arizona right now, I shopped in a few different stores to find fresh organic asparagus.

    Simple Asparagus

    Happy to share with you two ways to enjoy cooking and eating asparagus, starting with steaming asparagus in a bamboo steamer to enjoy as a side or in a fresh salad. And, the next recipe is Roasted Asparagus. Corn-on-the Cob. Heirloom Tomatoes. Turmeric Hummus.

    Bamboo Steamer Asparagus Recipe

    Use this simple bamboo steamer culinary technique to steam asparagus, as well as other fresh vegetables.

    SIMPLE INGREDIENTS

    • Bamboo Steamer Asparagus
      • 8-10 asparagus stems
      • Pinch sea salt
    • Basil Finishing Oil
      • 2 tbsp extra virgin olive oil
      • 3 tbsp basil leaves

    SIMPLE STEPS

    Basil Oil

    Since it only takes about 5 minutes to steam the asparagus  in the bamboo steamer, first prepare this very simple Basil Oil as a finishing dressing for the asparagus.

    • Pour oil and basil into a small blender.
    • Blend for about 2 minutes.
    • Use the oil as a finishing oil for the asparagus.
    Simple Basil Oil Ingredients
    Pour olive oil and fresh basil into small blender.
    Blend olive oil and basil for 2-3 minutes.
    The Simple Basil Oil.

     

    Bamboo Steamer Asparagus

    • Pour a few cups of water into a large pot.
    • Place pot on the stove top and bring to a boil.
    • Place asparagus stems onto bamboo steamer rack, spaced a part and not touching.
    • Sprinkle asparagus with sea salt.
    Place asparagus onto bamboo steamer. Drizzle with sea salt.
    • Cover bamboo steamer.
    • Place steamer on top of the pot of boiling water.
    Steam asparagus for about 5 minutes.
    • Allow the steam to cook the asparagus for about 5 minutes.
    • Test the asparagus for doneness.
    • When the asparagus easily falls off the fork, it is cooked.
    Asparagus is ready when it falls off the fork.

     

    • Take the asparagus off the bamboo steamer.
    • Drizzle the Basil Oil on the asparagus.
    Mise en Place: Asparagus. Basil Oil.
    Toss asparagus with Basil Oil.

     

    • Mindfully plate or enjoy the asparagus in a salad.
    Bamboo Steamer Asparagus. Basil Oil.
    Roasted Asparagus. Turmeric Hummus.

     

     

     

     

     

     

     

     

     

  • Experience Nutrition: Plant-Based Farm-to-Table Sweet Potato Roasted Veggie Bowl Recipe

    Experience Nutrition: Plant-Based Farm-to-Table Sweet Potato Roasted Veggie Bowl Recipe

    Looking for a “healthy” Sweet Potato with Broccoli and a Cheesy Sauce?

    Based on a request for a “healthy” sweet potato and broccoli dish, I’m happy to share with you a Roasted Veggies Sweet Potato Bowl with Hemp Seed Cream.

    Local Farmers Veggies. In addition to the sweet potato, the dish was inspired and intuitively created with our local Arizona farmer, Crooked Sky Farms, green and yellow beans,heirloom tomatoes, sweet potato, and purple pepper.

    Beautiful late Summer veggies from our local Arizona farmers.

    Learn to Roast Veggies. When we cook healthy plant-based meals, one of the simple culinary techniques is roasted. We can use this simple method to cook whatever our local farmers are growing. The dish will be beautiful and tasty every time you make it.

    Hemp Seed Cream. The hemp seed cream is a simple-to-prepare, tasty, healthy cream that works well as a plant-based sauce for sweet potatoes. And, it can even be used as a cheesy flavor on home-made flatbread.

    Roasted Veggie Sweet Potato Recipe

    Use this recipe as a guide to create your own Roasted Veggie Sweet Potato Bowl. Bake the sweet potato and roast veggies that your local farmers are growing.

    SIMPLE INGREDIENTS

    • 1 sweet potato
    • 1 cup green or yellow beans
    • 1 heirloom tomato, sliced in rounds
    • 1 pepper, sliced
    • 1 stalk broccoli, sliced
    • 1 slice cabbage
    • 1 lemon, sliced
    • 3 tbsp extra virgin olive oil
    • Pinch sea salt
    • Garnish: Few leaves fresh basil
    Veggies all set to chop.

    SIMPLE STEPS

    • Pre-heat oven to 425 degrees F.
    • Slice veggies.
    • Place veggies on-by-one into a small bowl.
    • Drizzle with olive oil and sea salt.
    • Toss to coat all parts of the veggies.
    • Place veggies onto parchment-lined flat sheet.
    • Roast for 12 minutes.
    • Flip the veggies.
    • Roast for 12-15 minutes.
    • Bake the sweet potato another 10 minutes, until soft.
    Chopped veggies.
    • Veggies, olive oil, and sea salt.
    • One-by-one toss veggies with olive oil & sea salt.
    • Veggies mindfully placed onto parchment-lined sheet pan.
    • Roasted Veggies!

    Simple Hemp Seed Cream

    As a plant-based alternative for a creamy sauce for the sweet potato and veggies, this hemp seed cream is quick and simple to prepare. The hemp seeds offer healthy fats and protein, while the nutritional yeast adds B-12 and a cheesy taste to the cream.

    SIMPLE INGREDIENTS

    • ¼ cup hemp seeds
    • 2 tbsp nutritional yeast
    • 2 tbsp fresh lemon juice
    • 2 tbsp water
    • Pinch sea salt
    Hemp Seed Cream: Mise en Place

    SIMPLE STEPS

    • Place all ingredients into a small blender.
    • Blend for about a minute or two, until creamy.
    • Add more water, as needed.
    • Taste.
    • Add additional lemon juice or sea salt to suite your preferred taste.
    • Hemp Seed Cream ingredients in blender.
    • Blend for 1-2 minutes.
    • Creamy Hemp Seed Cream

    FOOD ART PLATING

    • Place sweet potato into a bowl.
    • Drizzle hemp seed cream onto the sweet potato.
    • Layer the additional veggies into the bowl.
    • Garnish with fresh basil.
    Plating Mise en Place
    Food Art Plating: Sweet Potato Bowl

    For additional plant-based recipes sign up to receive all of our Experience Nutrition Blog post.

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  • Experience Nutrition: How to Stock a Healthy Plant-Based Kitchen

    Experience Nutrition: How to Stock a Healthy Plant-Based Kitchen

    To eat well, cook simple meals, and be healthy it is important to stock your kitchen with a few basic food staples, along with fresh veggies and fruit.

    The plant-based shopping list is inspired by the anti-inflammatory way of eating, the Mediterranean Diet, and the Blue Zones where people around the world live the longest healthiest lives.

    Learn to Cook. This whole food shopping list is based on staples to cook, simple, delicious meals.

    Go Slow. I do recognize that we are all at different levels of cooking knowledge and skill levels. If you are new with cooking, buy what you can and feel comfortable from the shopping list. Do not overwhelm yourself. Go slow to gradually learn some new cooking skills into your life that may last the rest of your life.

    Shopping List Guide. I personally use this shopping list as a guide and invite you to shop for what you can in your own area and based on your personal level of cooking.

    For a visual of my personal pantry, visit the Experience Nutrition You Tube Channel, and subscribe for other cooking videos.

    Key Shopping Categories

    Use the Shopping List as a guide for the ingredients to stock your pantry in the following food categories.

    • Fresh Produce: Veggies & Fruit
    • Whole Grains
    • Beans & Legumes
    • Whole Grains
    • Nuts & Seeds
    • Extra Virgin Olive Oil
    • Fresh Herbs
    • Seasonings / Sea Salt
    • Dry Goods

    Fresh Produce

    Roots

    Enjoy root veggies a few simple ways: Roast, Steam, Sauté, and even Raw.

    • Carrots
    • Beets
    • Sweet potatoes
    • Radishes

    Greens & Veggies

    We can enjoy nutrient-rich greens in side dishes, soups, and veggie bowls.

    • Dark leafy greens: Kale, collards, arugula, spinach
    • Broccoli
    • Cauliflower
    • Celery
    • Lettuce
    • Tomatoes
    • Bell peppers
    • Your favorites

    AP-IMG_1206-veg

    Fruit

    • Bananas (freeze some for smoothies)
    • Apples
    • Lemons, limes (important for salad dressings)
    • Avocados
    • Dates
    • Your favorite fruits, for snacking
    • Frozen fruit: Mixed or separate berries, such as blackberries, blueberries, cherries, raspberries, strawberries

    AP-IMG_1205-fruit

    Whole Grains

    Choose a few different types of whole grains and enjoy them for for breakfast, as side dishes, or in a Veggie Bowl.

    • Brown rice
    • Quinoa
    • Steel cut oats
    • Rolled oats

    AP-IMG_1244-grains

    Dried Beans & Legumes

    I totally recommend dried beans as they are much more affordable than canned beans and taste better, as well. Buy a few pounds of dried beans and lentils to be used to make hummus, tossed in a salad, soup.

    Experiment with a few different beans and legumes, such as:

    • Garbanzo beans (chickpeas)
    • Green lentils
    • Red lentils
    • Black beans
    • Pinto
    • Kidney
    • Tepary Beans (especially if you’re in Arizona)

    AP-IMG_1234-beans

    Nuts & Seeds

    Nuts and seeds are rich in protein and healthy fats and can be eaten as snacks, made into nut milk, used in smoothies, toppings in salads, and delicious raw desserts.

    Buy a variety of raw organic nuts and seeds, such as:

    • Almonds
    • Cashews (great for desserts!)
    • Pecans
    • Walnuts
    • Pumpkin seeds
    • Sunflower seeds
    • Hemp seeds
    • Chia seeds (for smoothies)

    AP-IMG_1239-nutsseeds

    Extra Virgin Olive Oil

    Buy a high-quality olive oil. Organic, First-pressed, Cold Pressed. Less than .8 percent acid. Use olive oil in salad dressings and cooking to add flavor to your dishes. Personally, I use olive oil almost every day and believe it is a must in our kitchen all the time.

    AP-IMG_1214-oil-salt-vine-dates

    Fresh Herbs

    Purchase a few herbs, available at your local farmers markets, or garden, or grocery stores. Use the herbs to add flavor to all kinds of veggie dishes.

    • Parsley
    • Basil, dill, oregano, marjoram

    I-basil-IMG_7709

    Seasonings

    The top seasoning is sea salt or Himalayan salt. Salt brings out or enhances the flavor of whatever we cook. I use coarse Celtic sea salt and hand-grind it in a mortar and pestle for cooking.

    A few basic seasonings you can use now while we are “at home” and continue to cook with in the future.

    • Dried Mediterranean herbs: Combination or separate herbs, such as basil, oregano, marjoram, thyme
    • Seeds: Cumin (for hummus and soups)
    • Dried Mexican spices: Any kind of peppers, such as chili, ancho, chipotle
    • Dried spices: Cinnamon (key); Extras: nutmeg, cardamom

    AP-IMG_1209-herbs

    Dry Goods

    Other extra foods to stock your pantry.

    • Coconut water (for smoothies)
    • Vinegar: Any kind for salad dressings, such as balsamic, red wine, rice, apple cider
    • Stone-ground mustard (for salad dressings)
    • Coconut oil. Virgin, unrefined (for desserts)
    • Extras: Olives and goji berries (my favorite extras)

    Shopping List Guide. I invite you to use this shopping list as a guide to shop for what you can in your own area and based on your personal level of cooking.

    Cooking Videos. I’ll keep you posted on new, whole foods, plant-based cooking videos on my Experience Nutrition You Tube Channel, so you can actually see how to prepare dishes with the basic foods in the shopping list.

    Share on Facebook. Finally, please reach out to me with any questions on my Facebook page: www.facebook.com/ExperienceNutritionAZ 

    By Melanie Albert, Plant-Based Cooking Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

    Interested in enjoying a weekend of healthy plant-based cooking in beautiful Sedona, Arizona?

    We have just, with careful consideration in light of the Coronavirus Pandemic, confirmed the Sedona Plant-Based Cooking & Self-Care Retreat on November 13-16, 2020.

    Click to learn more about the retreat and to enjoy photos of our Fall 2019 Retreat

    Beautiful Plant-Based Lunch Creation: Avocado Tartare
    Mediation. Breathwork. Awe….Omm…at Cathedral Rock. With Patricia Fonseca of Back to Earth Sedona Tours.
    Getting started with our mindful chopping for our fresh Tomato Gazpacho and Avocado Tartare.
    Our Retreat Kitchen Welcome. Thanks for the pumpkins Billy Anthony at The Farm at South Mountain. And, love the sunflowers thanks to Shanti Rade of Whipstone Farm in Paulen, Arizona.
    Daniel Posney, Kiva Ceremony during 2019 Sedona Plant-Based Cooking & Self Care Retreat

     

     

  • Experience Nutrition: Farm-to-Table Lemon Cucumber Tomato Tower Salad

    Experience Nutrition: Farm-to-Table Lemon Cucumber Tomato Tower Salad

    Eat What Grows!

    A simple way to think about eating locally and eating with the season, is to eat what your local farmers are growing, or what’s growing in your garden.

    What Grows Together Goes Together

    A simple way to think about how to create a dish with your local farmers produce, is to create with the vegetables, fruit, and herbs that are growing together. Intuitively, have fun mixing and matching different colors, textures, shapes, and sizes.

    Right now in Arizona, in late August, it’s still hot, with temperatures above 105 degrees. With the heat, hydrating foods, such as cucumbers, tomatoes, peppers, cantaloupe, and watermelons are still growing.

    Thank  You Farmers & Farmers Markets!

    As always, thanks to our Arizona farmers markets and farmers for continuing to serve our community with incredible food throughout the Coronavirus Pandemic and our extra hot summer.

    Special thanks to the Downtown Phoenix Farmers Market and the following farmers for the produce in the Lemon Cucumber Tomato Tower. Crooked Sky Farms (cucumbers, tomatoes), Blue Sky Organic Farm (parsley).

    A-IMG_9833
    Arizona Summer Veggies

    Lemon Cucumber Tower Salad Recipe

    This quick salad, inspired by the beautiful, unique crisp lemon cucumber, is paired with an heirloom tomato, along with a fresh parsley gremolata.

    Use this recipe as a guide to create your own fresh summer salad with your favorite cucumbers and tomatoes. Add flavor with a simple parsley gremolata as a dressing.

    Have fun plating your own version of Food Art with this dish. Post it on Instagram and Tag #ExperienceNutrition

     Serves 1

     Simple Ingredients

     Cucumber Tower

    • 1 lemon cucumber, sliced in rounds
    • 1 heirloom tomato, sliced in rounds

    Gremolata

    • ¼ cup fresh parsley
    • ¼ cup fresh basil
    • ¼ cup raw almonds, rough chopped
    • ¼ lemon, juiced
    • ¼ cup extra virgin olive oil
    • Pinch sea salt

    Garnish

    • Few basil leaves
    • Few parsley leaves
    • Few olives
    • Optional: Dehydrated tomato (previously dehydrated)
    • Optional: Dolmas: Stuffed Grape Leaves (Not use in plating)

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    Lemon Cucumber Tomato Tower Mise En Place

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    Simple Steps

    Gremolata

    • Rough chop the basil, parsley, and almonds.
    • Place all ingredients (basil, parsley, almonds, lemon juice, olive oil) into a small bowl.
    • Toss gently.
    • Add more lemon, olive oil, or sea salt to suit your taste.

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    Gremolata Ingredients: Basil, Almonds, Parsley

     Plating

    Enjoy mindfully plating your salad to create your own Food Art.

    • Place a cucumber round on the bottom of plate.
    • Add a tablespoon of the gremolata and a few capers.
    • Place a tomato slice onto the gremolata.
    • Add a tablespoon of the gremolata and a few capers.
    • Continue with a few more layers of cucumbers and tomatoes.
    • Garnish with fresh basil, parsley, olives, capers, and dehydrated tomato.

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    Plating Mise en Place: Lemon Cucumber Tomato Tower

    Watch the plating video and then have fun plating your own Cucumber Tomato Tower.

    Enjoy your Cucumber Tomato Tower

    My tower tipped over….but…still delicious, so wanted to share it with you.

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    Lemon Cucumber Heirloom Tomato

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    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenutritionaz and tag us #experiencenutrition on your plant-based culinary creations.

    We have now, with careful consideration of the Coronavirus Pandemic, postponed our Sedona Plant-Based Culinary and Self-Care Retreat to November 13-16, 2020.

    Click hear to learn more about the retreat and see the wonderful time during our September 2019 Retreat.

    If you’re interested in a once-in-a-lifetime memorable weekend, please reach out to me. Would love to chat and get to know you and answer any questions.  Also, please let me know if you’d like to create a custom retreat for a group of friends or your business.

    By Melanie Albert, Plant-Based Culinary Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

    A few memories from our September 2019 Sedona Plant-Based Culinary & Self-Care Retreat.

    Beautiful Plant-Based Lunch Creation: Avocado Tartare
    Yoga at one of my very favorite spots in the world: Cathedral Rock in Sedona, Arizona.
    Getting started with our mindful chopping for our fresh Tomato Gazpacho and Avocado Tartare.
    Daniel Posney, Kiva Ceremony during 2019 Sedona Plant-Based Cooking & Self Care Retreat
    June Rettinger de Arballo, Ceremony at 2019 Sedona Retreat
  • Experience Nutrition: Downtown Phoenix Farmers Market Summer Salads

    Experience Nutrition: Downtown Phoenix Farmers Market Summer Salads

    Thanks so much to the Downtown Phoenix Farmers Market for the opportunity to share a few beautiful summer salads with our local Arizona farmers early summer produce.  Having shopped the market for 15 years and leading cooking demos at the market for 4 years, I am honored to be part of our local farmers community.

    Thanks to the farmers market and our local farmers for your continued commitment and hard work to provide beautiful, fresh produce and local products to our community during the Coronavirus Pandemic. We all appreciate you and all the farmers and vendors.

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    Downtown Phoenix Farmers Market: Summer Veggies

    Looking forward to the Fall when we can continue our “Shop the Farmers Market” Cooking Demos.

    Meanwhile, I’m honored to share two simple, refreshing salads – Tomato Gazpacho and Chopped Salads. Hope you enjoy the recipes and have fun preparing and enjoying them with your family and kids.  – Melanie Albert

    Enjoy the Summer Salad Cooking Video featuring our local Arizona farmers produce and then create your own Tomato Gazpacho and Chopped Veggie Salad with your family and kids.

    Summertime Tomato Gazpacho Recipe

    A fresh, cold tomato gazpacho is refreshing, especially on warm days. Make this quick cold tomato salad with our local farmers tomatoes and cucumbers for a tasty summer side dish. Be sure to experiment with all kinds of tomatoes, cucumbers, and peppers.

     Simple Ingredients

    • 4-5 medium tomatoes, rough chopped
    • 2 green bell peppers, seeded and rough chopped
    • 1 medium Armenian cucumber, rough chopped
    • ½ cup fresh cilantro, chopped
    • 1/4 cup fresh lime juice and lime zest
    • 3-4 garlic cloves, minced
    • Sea salt, to taste

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    Tomato Gazpacho: Farmers fresh ingredients

    Simple Steps

    • Place tomatoes in a large bowl.
    • Massage with hands to break down tomatoes.
    • Add sea salt, lime juice and zest, and garlic.
    • Mix well.
    • Add all other soup ingredients to the bowl.
    • Mix well.
    • Taste and season with sea salt.
    • Top with diced cucumbers, tomatoes, and cilantro.
    • Enjoy!
    • Refrigerate leftover gazpacho soup and enjoy the next day for an even more flavorful salad.

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    Tomato Gazpacho: Mise En Place

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    Arizona Summer Tomato Gazpacho

    Summer Chopped Salad Recipe

    Simple Ingredients

    Chopped Salad

    • 1 carrot, cubed
    • 2 cups, green beans, sliced
    • 1 green onion, sliced
    • 1 green pepper, sliced
    • 1 corn on cob

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    Summer Chopped Salad: Mise En Place

    Dill Honey Mustard Salad Dressing

    • ½ fresh lemon juice, approximate ¼ cup
    • ½ cup olive oil, twice as much as the lemon juice
    • 2-3 stems fresh herbs, such as dill
    • Pinch sea salt
    • 1 tsp honey
    • 1 tsp stone ground mustard

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    Dill Honey Mustard Salad Dressing: Mise En Place

     Salad Dressing Simple Steps

    • Pour lemon juice in a small jar.
    • Add olive oil.
    • Shake. Taste.
    • Adjust with more oil, of too much acid; adjust with more lemon, if too much oil.
    • Add sea salt.
    • Add honey and mustard.
    • Shake.
    • Taste and adjust with any ingredients to suit your taste.

     

    Summer Chopped Salad

    • Place all veggies into a bowl.
    • Pour dressing over the veggies.
    • Gently toss.
    • Enjoy your fresh salad.

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    Arizona Summer Chopped Salad

    Have fun plating your Summer Salads…A few ideas to get you started. And, take a look at the video to “see” the plating.

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    Summer Salad: Mise En Place

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    Tomato Gazpacho. Armenian Cucumber

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    Arizona Summer Chopped Salad

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    Chopped Salad: Another View

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    Chopped Salad. Classic Hummus.

    NEW: Corporate Wellness Healthy Eating Programs

    In light of the Coronvirus and safety, rather than in-person cooking experiences, we are now creating custom plant-based cooking videos with “cooking kits.” To learn more contact, Melanie Albert at 602.615.2486 or Mel@MelanieAlbert.com

    UPDATE: Sedona September Self-Care Plant-Based Cooking Retreat

    At this point, we are planning on holding our Fall 2020 culinary and self-care retreat, keeping in mind safety and limiting the number of participants. If you are interested in the September 18-21, 2020 or a custom retreat for your group of friends, let me know, Mel@MelanieAlbert.com  Click for a glimpse of our beautiful Fall 2019 Retreat

    Getting started with our mindful chopping for our fresh Tomato Gazpacho and Avocado Tartare.
    WOW! Yoga at Cathedral Rock. Dreams come true!

    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenutritionaz and tag us #experiencenutrition on your plant-based culinary creations.

    By Melanie Albert, Plant-Based Culinary Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

  • Experience Nutrition: The Farm at South Mountain CSA Recipe: Summer Peach Apricot Salsa

    Experience Nutrition: The Farm at South Mountain CSA Recipe: Summer Peach Apricot Salsa

    What an honor to intuitively create recipes with the beautiful produce grown by hard-working, passionate farmer Billy Anthony at the Soil & Seed Garden at The Farm at South Mountain in Phoenix, Arizona.

    This is the final CSA recipe of the season, Recipe #54, and I’m so happy to share a Summer recipe with you, inspired by the peaches and apricots growing at The Farm.  At this point, the farmers are focusing on summer crops, including tomatoes, which I’m really looking forward to.

    Self care at The Farm. While picking up the CSA to create this week’s recipe, I was mesmerized by the breath-talking Autumn Beauty Sunflowers.

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    For the CSA Members, the May 16, 2020 Share includes:

    • Roots: Beets, Carrots
    • Greens: Salad Greens, Swiss Chard
    • Veggies: Zucchini
    • Fruit: Grapefruit, Peaches, Apricot
    • Herbs: Lemon Basil, Mint, Lemon Thyme, Rosemary
    • Eggs

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    The Farm at South Mountain CSA: May 16, 2020

    Recipe: Simple Peach Apricot Salsa

    This week’s recipe was inspired by the peaches and apricots. It’s a simple, fresh recipe to enjoy with hummus, or as a topping for fish or chicken.

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    The Farm at South Mountain: Arizona Peaches

    Serves 2

    SIMPLE INGREDIENTS

    • 5-6 peaches
    • 5-6 apricots
    • ¼ cup grapefruit juice
    • 1 tbsp grapefruit zest
    • 4-5 mint leaves, minced
    • Not from The Farm CSA
      • ¼ cup white onion
      • 2 mini red peppers
    • Pinch sea salt

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    Ingredients: Peach Apricot Salsa

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    Mise En Place: Peach Apricot Salsa

    SIMPLE STEPS

    • Mince all fruit and veggies into small pieces.
    • Gently toss all ingredients.
    • Taste and adjust with additional grapefruit juice and sea salt to suit your taste preferences.

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    Peach Apricot Salsa: Mix Ingredients

     SIMPLE PLATING

    • Enjoy with hummus, or as a side salad.

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    Peach Apricot Salsa. Classic Hummus.

    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenutritionaz and tag us #experiencenutrition on your plant-based culinary creations.

    Sedona Plant-Based Cooking Retreats. At this point, we are planning on hosting the Plant-Based Farm-to-Table Cooking Retreat in Sedona, September 18-21, 2020 and also customizing for small groups “when the time is right” in the next few months. Please let me know if you’re interested in learning more about the retreats. Click for information about the retreats and beautiful photos from our September 2019 retreat.

    By Melanie Albert, Plant-Based Culinary Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

  • Experience Nutrition: Farm-to-Table Beet Burger

    Experience Nutrition: Farm-to-Table Beet Burger

    Thanks so much to the Downtown Phoenix Farmers Market for requesting a recipe for a “Beet Burger.” I honestly love your market all these years and our beautiful entrepreneurial community at the market. Thank you so much for all the hard work, dedication, and commitment to our community to stay open as an “essential grocery story” during the Coronavirus Pandemic. We all appreciate you and all the farmers and vendors.

    Looking forward to the Fall when we can continue our “Shop the Farmers Market” Cooking Demos. Meanwhile, I’m honored to share the Beet Burger recipe and hope you enjoy the recipe and have fun preparing and eating it. – Melanie Albert

    Enjoy the Beet Burger Video

    • A glimpse of the Downtown Phoenix Farmers Market during the Coronavirus Pandemic.
    • Beautiful veggies grown by Blue Sky Organic Farms.
    • The mindfulness and beauty of mise en place.
    • Steps to saute the veggies, aromatics, and spices for the beet burgers.
    • Mindful plating.

    Recipe: Arizona Farm-to-Table Beet Burger

    The beautiful, nutritious plant-based beet burger features veggies and beans grown by long-time Arizona farmers who support our community at the Downtown Phoenix Farmers Market. Thanks so much to my friends at Blue Sky Organic Farms in Litchfield Park, Arizona, for the red beets, carrots, parsley, green onions, and Spring garlic. And, thanks to Crooked Sky for the black beans.

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    Beet Burger Veggies. Thanks Blue Sky Organic Farms.

    8 Servings

    Simple Ingredients

    • 2 tbsp organic extra virgin olive oil
    • ½ medium red onion (1 cup), diced
    • 2 garlic cloves, minced
    • 1 large red beet (1 cup), diced
    • 1 yellow or orange carrot (1 cup), shredded
    • 1 ½ cups black beans, cooked
    • ¾ cup quinoa, cooked
    • ¾ cup walnut pieces
    • 1 cup fresh parsley, chopped
    • 1 tsp smoked paprika
    • 2 tsp freshly ground cumin seeds
    • ½ tsp black pepper
    • 1 tsp sea salt
    • Garnish Ideas: Avocado, tomato, walnuts, hemp seed cream, capers

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    Beet Burger: Ingredients.

    Simple Steps

    • Prior to making the burgers, cook black beans and quinoa.
    • Cook the Burgers
      • Preheat oven at 350 degrees F.
      • Pre-heat medium sauté pan on medium heat.
      • Add olive oil to the pan.
      • Add red onion to the pan and gently cook for 3 minutes, until translucent.
      • Add garlic to pan and cook for 30 seconds.
      • Add carrots and beets to pan. Stir. Cook covered for 5-10 minutes, stirring occasionally.
      • Add black beans and quinoa to the pan, and stir well.
      • Add walnuts and parsley. Stir.
      • Add paprika, cumin, black pepper, and salt. Stir.
      • Remove pan from stovetop.
    • Make the Patties
      • Transfer 1/3 of the cooked mixture into a food processor and process until thick.
      • Place the mixtures from the sauté pan and food processor into a large bowl.
      • Hand mix (with gloves, if possible).
      • With your hands, form tightly packed burgers.
      • Place burgers onto parchment-lined flat sheet.
    • Cook the Patties
      • Cook for 25-30 minutes, flipping at 12 minutes.

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    Beet Burger: Plating Mise En Place

    • Mindful Plating
      • Garnish with avocado slices, tomatoes, walnuts, hempseed cream, capers.
      • Enjoy!

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    YUM. The Farm-to-Table Beet Burger.

    A photo for the Coronavirus Pandemic…My weekly trip to the Downtown Phoenix Farmers Market.

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    Melanie Albert, Experience Nutrition, Downtown Phoenix Farmers Market, Coronavirus Pandemic. May 2020.

    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenutritionaz and tag us #experiencenutrition on your plant-based culinary creations.

    Sedona Plant-Based Cooking & Self-Care Retreat Update

    Excited to share with you that our next Sedona Retreat is September 18-21, 2020.  And, wanted to let you know that we decided to cancel the June 2020 retreat, in light of the Coronavirus. If you’re interested in the retreat, or a custom retreat for a group of your friends or business associates, please let me know, 602.615.2486 Mel@MelanieAlbert.com

    Click to learn more about the Sedona Plant-Based Cooking & Self-Care Retreat and enjoy some photos of our 2019 retreat.

    By Melanie Albert, Plant-Based Culinary Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

  • Experience Nutrition: Simple Avocado Salsa, as Featured in Natural Awakenings Magazine, Arizona

    Experience Nutrition: Simple Avocado Salsa, as Featured in Natural Awakenings Magazine, Arizona

    It is again such an honor to create recipe articles for the Natural Awakenings Magazine, Phoenix and Northern Arizona during the last few years. And, I am humbled to contribute to the important May 2020 issue during the Coronavirus Pandemic, to bring a little joy to our lives, with beautiful food. –  Melanie Albert

    Recipes in the Natural Awakenings, May 2020 article include: Three Beautiful, Simple Plant-Based Recipes

    Enjoy mindfully and intuitively creating these simple dishes. Take time to appreciate the beauty of the food, the mindfulness of the cooking process, and the final food art of your culinary creations.

    Simple Avocado Salsa

    I hope you are inspired by this simple to-prepare, tasty avocado salsa, along with “food art.”

    Enjoy the video with the steps to prepare and plate your own avocado salsa.

    Serves 1

    Have fun intuitively creating your own avocado salsa with the veggies grown by our local farmers and available right in your own refrigerator. With the avocado as a base, add in your choice of aromatics (onion, garlic), citrus (lemon or lime), favorite veggies, such as carrots, green or red peppers, radishes, cauliflower, tomatoes), and a fresh herb (basil, cilantro, marjoram).

    Thanks to my Arizona farmer friends for the beautiful produce in this Avocado Salsa.

    • Blue Sky Organic Farms, Litchfield Park: Grafitti (purple) Cauliflower, Green Onions
    • Pinnacle Farms Phoenix: Mini-Carrots, Spring Garlic
    • Melanie’s Edible Garden: Fresh Basil, Mini-Tomatoes

    Simple Ingredients

    • 1 soft, ripe avocado
    • 4-5 mini carrots, chopped
    • 1 green onion, chopped
    • 3-4 clove raw garlic, minced
    • 4-5 cauliflower florets, chopped
    • ½ lemon, juiced and zested
    • 4-5 basil leaves, chiffonade
    • Pinch sea salt
    • Garnish: Basil leaves and flowers, mini-tomatoes
    • Pinch sea salt

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    Simple Avocado Salsa: Beautiful Arizona farmers ingredients.

    Simple Steps

    • Chop all ingredients.
    • Place avocado in a bowl and mix with a fork.
    • Add all other ingredients to the bowl and gently mix all ingredients.

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    Simple Avocado Salsa: Mise en Place

    Simple Plating

    • Place ring mold onto plate or bowl.
    • Scoop avocado salsa into the ring mold.
    • OPTION: If you do not have a ring mold, place a mound of the avocado salsa onto the plate.
    • Garnish with basil leaves and mini-tomatoes.
    • Enjoy!

    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenturitionaz and tag us #experiencenutrition on your plant-based culinary creations.

    I’m feeling that very soon we will ease out of our Coronavirus Stay-at-Home, so if you or your organization is looking for a live in-person hands-on interactive plant-based cooking experience, I’m happy to chat with you to explore opportunities.  Feel free to call (602.615.2486) or e-mail (Mel@MelanieAlbert.com) – Melanie

    By Melanie Albert, Plant-Based Culinary Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

  • Experience Nutrition: Raw Carrot Cake. Vegan. Gluten-Free. Beautiful.

    Experience Nutrition: Raw Carrot Cake. Vegan. Gluten-Free. Beautiful.

    It is my pleasure to share with you another one of my favorite “healthy” desserts: Raw Carrot Cake. Berries. Edible Flowers.

    The Raw Carrot Cake recipe is adapted from my cookbook, “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods.” Carrot cake has been a favorite of mine for decades. As much as I love the aromatherapy of cooking raisins with cinnamon and nutmeg for a baked carrot cake, I love the simplicity and freshness of a raw, plant-based version of carrot cake. – Melanie Albert

    Thanks

    • Natural Awakenings Magazine, Phoenix and Northern Arizona. Thanks so much for the opportunities to create recipe articles for your publication that supports our holistic community. I am especially honored to contribute to the May 2020 issue during the Coronavirus Pandemic to share the beauty of food to our community.
    • Blue Sky Organic Farms for the beautiful, bright orange carrots. I appreciate your hard work continuing to grow beautiful produce for us week-after-week and month-after-month, especially during the Coronavirus Pandemic.
    • Community Exchange Table at the Downtown Phoenix Farmers Market, where small local Arizona farmers and growers sell their extra bounty to our community. Special thanks for the seasonal Pakistani Mulberries, which I love every year.
    • Northwest Wild Foods for the tasty, tart Gooseberries. So great to initially meet you when we filmed the segment with your Aronia (Choke) Berries for The List TV Show. So glad we’ve connected.

    If you love plant-based, gluten-free desserts, enjoy our Banana Bread Recipe.

    Enjoy the Raw Carrot Cake Cooking Video

    • The beautiful ingredients.
    • Steps to prep the ingredients.
    • Mindful Plating: Food Art.

    Raw Carrot Cake Recipe

    I hope you enjoy creating your own beautiful, tasty raw carrot cake, with the aromatherapy of hand-grinding the cardamom, cinnamon, and nutmeg, and the mindfulness of plating food art with berries and edible flowers.

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    SIMPLE INGREDIENTS

    • 1 cup dates, pitted and soaked for 1 hour in water, then rough chopped
    • 2 cups carrots, shredded
    • 1 ½ cups apple, minced
    • 1 ½ cups raw cashews, ground into a fine meal
    • ½ tsp cinnamon, freshly ground
    • ½ tsp nutmeg, freshly ground
    • ½ tsp cardamom, freshly ground
    • Pinch sea salt
    • Garnish: Goldenberries, Pakistani Mulberries, Edible Flowers.

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    Ingredients: Raw Carrot Cake. Thank you Blue Sky Organic Farms.

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    Pakistani Mulberries. Goldenberries. Thank you Northwest Wild Foods. Community Exchange Table Downtown Phoenix Farmers Market.

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    Edible Flowers. Thank you The Farm at South Mountain. Soil & Seed Garden.

    SIMPLE STEPS

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    Raw Carrot Cake: Mise en Place.

    • Gather mise en place.
    • Soak dates, if they are not soft.
    • Place all ingredients into mixing bowl and with hands, combine gently until the mixture forms a ball.
    • Press dough into a springform pan.
    • Refrigerate for an hour.

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    Raw Carrot Cake: Plating Mise en Place

    PLATING

    • Mindfully garnish with berries and edible flowers.
    • Enjoy!

    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenturitionaz and tag us #experiencenutrition on your plant-based culinary creations.

    Please reach out to us if you’re interested in planning future Plant-Based Farm-to-Table Cooking Experiences, Team Building, Retreats, or Catering. Contact, Melanie Albert at 602.615.2486 or Mel@MelanieAlbert.com

    By Melanie Albert, Plant-Based Culinary Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

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    The Raw Carrot Cake.

  • Experience Nutrition:  Zucchini Lasagna Two Ways: Raw & Baked. The Farm at South Mountain CSA Recipe

    Experience Nutrition:  Zucchini Lasagna Two Ways: Raw & Baked. The Farm at South Mountain CSA Recipe

    Honored and happy to create the Recipe #51 for the CSA at The Farm at South Mountain, right here in my neighborhood. I am so grateful to have the opportunity to create new recipes for the CSA members, with ideas on how to prepare the veggies, fruit, and herbs in their weekly CSA.

    During our Coronavirus Stay-at-Home, with everyone cooking more at home, I am happy that our farmers are still working so hard to bring great food to our community. I’m also grateful that our Arizona farmers’ markets are still operating as “essential grocery stores.”

    Yesterday (Friday) afternoon, when I picked up this week’s CSA at The Farm, it was 99 degrees in Phoenix, and my AC was not working, so I decided to create a Raw Dish with the CSA veggies. Although, not at all planned, I then wanted to experiment with a cooked dish with those veggies as a base.

    I hope you enjoy creating a simple Raw or Cooked Zucchini Lasagna, along with a Raw Hempseed Cream.

    Enjoy the video for a glimpse of The Farm at South Mountain, where we are transitioning into our Summer growing season, along with the Raw and Baked Lasagna recipes.

    Spring CSA Week 7: 4.25.20

     For the CSA members, items in the CSA include:

    • Roots: Beets, Carrots, Purple Daikon Radishes
    • Greens; Glacier Lettuce, Salad Greens
    • Veggies: Zucchini
    • Citrus: Grapefruit
    • Herbs: Basil & Dill
    • Aromatics: Green Onions
    • The Farm Eggs

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    The Farm at South Mountain. Soil & Seed Garden. CSA 4.25.20

    Raw Zucchini Lasagna

    This week’s recipe was inspired by our warm Arizona weekend and the Soil & Seed Garden zucchini. The Raw Lasagna recipe features the end-of-season purple daikon radish and carrots. Enjoy with a Grapefruit Hempseed Herbal Cream.

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    Lasagna & Hempseed Cream Ingredients

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    Ingredients: Zucchini Lasagna. Hempseed Grapefruit Herb Cream.

    Lasagna Veggies

    Prep the zucchini, carrot, and daikon radish, and enjoy Raw Lasagna with Grapefruit Hempseed Cream.

    Serves 2

    SIMPLE INGREDIENTS

    • ¼ zucchini
    • 1 carrot
    • 1 daikon radish
    • 2 tbsp olive oil
    • Pinch sea salt

    SIMPLE STEPS

    • Thinly slice veggies with a mandoline or veggie peeler.
    • Place veggies, not touching, on parchment paper.
    • Drizzle veggies with olive oil and sea salt.
    • Let the veggies sit for 10-15 minutes.
    • Save the veggies to create the veggie lasagna.

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    Hempseed Grapefruit Herb Cream

    This raw hempseed cream was inspired by The Farm’s grapefruit and fresh dill, lemon basil, and green onions. This Hempseed Cream can be made very quickly since we do not need to pre-soak hempseeds, and you can add flavor with whatever herbs you have in your kitchen or garden right now.

    SIMPLE INGREDIENTS

    • ½ cup hempseeds
    • ¼ cup grapefruit juice
    • 1 TBSP grapefruit zest
    • ¼ cup olive oil
    • 3-4 stems of dill, lemon basil
    • 2-3 onion green onions
    • Pinch sea salt

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    Mise en Place: Hempseed Cream

    SIMPLE STEPS

    • Place all ingredients into food processor.
    • Process until smooth.
    • Add water, as needed, for creamier sauce.

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    Raw Hempseed Grapefruit Herb Cream

    SIMPLE PLATING

    • Layer the zucchini, carrot, daikon radish and the cream.
    • Garnish with Glacier Lettuce and fresh dill and lemon basil.

    AP-IMG_3655-rawfinal

    BONUS RECIPE: Baked Zucchini Lasagna

    Since I ended up with extra ingredients from the Raw Lasagna, I decided to cook a really quick and easy baked version of the lasagna. Hope you enjoy this version, as well.

    SIMPLE EXTRA INGREDIENTS

    • All ingredients from the Raw Zucchini Lasagna
    • 1 tomato, sliced
    • 2 small sweet peppers, sliced

    SIMPLE STEPS

    • Pre-heat oven at 350 degrees Fahrenheit.
    • Layer all ingredients into a baking pan.
    • Cook for 20-30 minutes.
    • Enjoy!

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    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenturitionaz and tag us #experiencenutritionaz on your Raw and Cooked Zucchini Lasagna dishes and other plant-based culinary creations.

    By Melanie Albert, Plant-Based Cooking Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

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    Self Care: Sunflower!