Experience Nutrition

Category: Intuitive Eating Experience

  • 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: Fresh Organic Arugula Salad with 3 Ingredient Salad Dressing

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

    This week I was inspired by fresh organic arugula grown at Maya’s Farm, less than a mile from my home. Many people do not care for arugula because it tastes too bitter. With the simple “3 Ingredient Salad Dressing” made with high quality organic extra virgin olive oil, the bitterness of the arugula is totally reduced and the arugula is a refreshing salad.

    When we create a salad with light greens, such as arugula, spinach, or spring greens, it is important to lightly toss the leaves in the dressing right before eating them. This is different from raw kale salads where we massage the kale with the dressing to break down the fibers in the kale.

    Enjoy the beauty of this simple, refreshing arugula berry pecan salad and have fun creating your own salad. Share your salad creations with us on our Facebook page: www.facebook.com/NewViewHealthyEating

    Gather your mise en place: Arugula salad with berries (blueberries, blackberries), nuts (pecans), and organic heirloom tomato.

    Dressing: organic extra virgin olive oil, local Arizona lemon, sea salt, garlic.

    Make 3 Ingredient Dressing and gently toss with the organic arugula.

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    Mindfully plate.

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    Enjoy your light, fresh berry and pecans arugula salad.

    EXCERPT from A New View of Healthy Eating

    Basic Salad Dressing: 3 Ingredients. That’s It

    Three base ingredients for a salad dressing include a fat, an acid, and salt. Optional add-ins are aromatics (such as garlic and onions), fresh herbs (like basil and oregano), and sweeteners like local raw honey and fresh dates. To make your first dressing for a kale salad, start with fresh lemon, organic extra virgin olive oil, sea salt, and garlic. Once you’ve learned how to prepare a dressing with this technique, you can use this method to create your own unique salad dressings for a raw kale salad or other fresh salads.

    SIMPLE INGREDIENTS

    • 1 fresh lemon, squeezed, approximately ¼ cup
    • Organic extra virgin olive oil, twice as much as the lemon juice, approximately ½ cup
    • ¼ tsp sea salt
    • 2-3 garlic cloves, minced (extra)

    SIMPLE STEPS

    • Squeeze a fresh organic lemon into a pint-size Mason jar.
    • Pour in twice as much olive oil as the lemon.
    • Sprinkle in sea salt and minced garlic.
    • Shake the jar.
    • Taste and notice if your dressing seems too oily or acid-tasting, or if it uses too little or too much salt. Taste testing salad dressing is a great way to mindfully use your cooking intuition. Add ingredients until the dressing tastes great.

    6 Ways to Create Your Own Salad Dressing

    Learn the simple salad dressing technique and then create your own with different fats, different acids, and various add-ins, such as freshly minced herbs or sweeteners. Use sweeteners to balance a dressing that seems too acid-tasting.

    • Fats: Olive oil, grapeseed oil, nut oils such as walnut oil
    • Acid: Citrus (lemons, limes, oranges); vinegar (balsamic, rice, red or white wine), or stone-ground mustard
    • Salt: Your choice of sea salt or Himalayan salt
    • Optional Sweeteners: Raw honey or dates
    • Optional Aromatics: Garlic, green onions, shallots, red onions
    • Optional Freshly Minced Herbs: Basil, cilantro, oregano, parsley

     A New View of Healthy Eating Book is available for you, as gifts, or for your organization.

    UPCOMING PUBLIC COOKING EVENTS

    Intuitive Cooking Experience at The Farm at South Mountain

    October 9,  2016, Sunday, 11:00am-1:00pm  CLICK HERE TO PURCHASE YOUR TICKET   PRICE: $45 per person

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

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

    A New Look at Shopping & Cooking at the Phoenix Public Market, Fall 2016

    October 15, 2016, Saturday, 9:00-11:00am  CLICK TO REGISTER PRICE: $10 per person

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

  • A New View of Healthy Eating: We Eat with our Eyes First

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

    To celebrate the launch of my new book, A New View of Healthy Eating, last night I enjoyed an incredible, beautiful meal at the Quiessence Restaurant at The Farm at South Mountain, in Phoenix, with my yoga friend, Jody Loren. Since The Farm is only a mile from my home, over the last decade I have enjoyed the natural, quiet beauty of the farm; the just-harvested organic veggies, flowers, and fresh herbs at Maya’s Farm; and am honored to teach “farm to table” cooking classes in the Spring and Fall of 2016.

    Even though I spend a lot of time at the farm,  last night’s dinner at Quiessence totally exceeded my expectations with the mindfulness and beauty of the environment at The Farm, and the outstanding, unique beauty and simple, yet complex taste and textures of the delicious meal .

    The meal at Quiessence reminded me of one of my favorite quotes:

    “We eat with our eyes first.”

    I invite you to enjoy this photo essay of my celebratory evening at The Farm, commit to go out and enjoy the beauty of your food.

    The Simple Beauty of The Farm

     The Food Art

      Beautiful time with friends.

     Good night at The Farm

    I look forward to seeing photos of you enjoying your “food art” on our Facebook page: www.facebook.com/NewViewHealthyEating

     

  • A New View of Healthy Eating: Get Creative & Intuitive with Nut Milk

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

    A few weeks ago I posted a blog with the simple steps to make your own nut milk. Today, I decided to make nut milk with some “left-over” nuts and seeds from a cooking class. When you make your own nut milk, get creative. Try different combinations of nuts and seeds and notice which you prefer. Some may be sweeter, some may be creamer, some may even be a little bit crunchy. Enjoy!

    Steps to Make Your Own Creative Nut & Seed Milk

    • Gather your mise en place
    •  Blend the nuts & seeds and coconut water
    •  Taste your homemade nut and seed milk. This one with pumpkin seeds, almonds, sunflower seeds, and a few goji berries was sweet and smooth.

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    • Add a banana to thicken and raw cacao, if you are having a chocolate craving. And blend another few minutes.
    •  Mindfully enjoy!

    Come on over and share your nut and seed milks with us on our Facebook page, www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: Dehydrate Bananas & Check out my 90-Year-old Dad’s Banana Crop!

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

    I love, love, love dehydrated bananas and when I saw them a few days ago selling for $19.99 a pound, I decided to dehydrate a few. All you need are some bananas and a dehydrator. My 90-year-old Dad has been growing bananas almost year-round at my parents’ home in Cocoa Beach, Florida, so I thought you’d enjoy seeing some home-grown bananas.

     A few of my Dad’s bananas. He literally grows hundreds at a time. My parents dehydrate or freeze them for snacks or smoothies. Also, it’s interesting that my Dad learned how to grow the bananas from “Google”!

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    Simple Steps to Dehydrate Bananas

    • Cut the bananas into about 1/8 inch slices.
    • Mindfully place the sliced bananas onto the flat dehydrating trays.
    • Set your dehydrator at 135 degrees F and 6 hours of dehydrating.
    • Slide the dehydrating trays into the dehydrator.
    • Turn the bananas over after 6 hours.
    • Dehydrate another 2-4 hours, checking for crispness every hour.
    • These bananas took 10 hours to dehydrate.
    • Mindfully enjoy eating the dehydrated bananas, which become very sweet and caramelized tasting.

    EXCERPT from A New View of Healthy Eating

    How to Shop for a High-Quality Dehydrator

    A dehydrator, sometimes referred to as a “raw oven,” is an essential tool for the raw kitchen. When shopping for a dehydrator, look for one with the heating unit in the back, as it creates a constant circulation of air in the box, which allows for the evaporation of moisture from the food. Through the removal of moisture, the foods are properly preserved without spoilage and harmful bacterial growth. Excalibur and Sedona are two popular brands. Teflex sheets (or parchment paper) are used to dehydrate foods, such as fruit or vegetables, with higher moisture content.

    If you are new to dehydrating you may want to try a less expensive dehydrator to get started. Keep in mind that round dehydrators with fans on the top or bottom do not dry food as evenly and require manual shifting of the trays to optimize drying consistency.

    Have fun dehydrating and share your goodies with us on our Facebook page: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: The Mindfulness of Tonight’s Private Cooking Class

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

    This evening I had the honor to guide a client in her first private cooking session. The experience was magical for her and for me. I am always in awe of the incredible dishes my students and clients create from real whole foods. And, I am inspired by my clients and students openness to experiment with intuitive cooking and to mindfully enjoy the cooking process while creating amazingly beautiful meals. My client was in awe of the enjoyment and mindfulness of cooking and eating our beautiful creations.

    Today we started with a few organic roots, veggies, and greens. The first veggie we cooked was a simple spaghetti squash, followed by a simple quinoa. Then we made one of my all-time favorite dishes, bamboo steamer carrots, along with lots of roasted veggies.

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    While guiding this cooking session tonight, I was reflecting on the concept that the way I share and teach people to cook is really a little like the way our grandparents were cooking. They were cooking with real whole foods, enjoying the process, and cooking mindfully.

    When we cook with fresh produce that’s beautiful and colorful, it becomes naturally mindful cooking. When we chop our food, it is very meditative and mindful.  When we plate our food beautifully it is mindful. And, when we pause, and slowly enjoy our food it is mindful.

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    I invite you to create a simple dish this weekend and notice the mindfulness of the experience. Come on over to our Facebook page, and share your experiences with us: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: Bamboo Steamer Organic Carrots

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

    After a beautiful, self-care day with a gentle yoga class and some kitchen tools shopping, I decided to create a very simple meal inspired by my bamboo steamer. This is one of my very favorite organic carrot recipes that brings carrots to life with walnut oil, lemon, cumin, parsley, and sea salt. And, it is so simple to prepare. With the carrots, I also steamed some broccoli and cooked a pot of brown rice to enjoy with the meal.

    I hope you are inspired to cook some carrots and other veggies in a bamboo steamer. It’s such a great, simple culinary technique.

    Excerpt from A New View of Healthy Eating

    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.

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    Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

    STEP 1: Pre-order Book

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  • A New View of Healthy Eating: Simple Way to Roast Tomatoes in the Oven

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

    Yesterday, when roasting roots, I also decided to cook some tomatoes and beautiful peppers, with a shallot.  The tomatoes and peppers were both grown by farmers within a few miles of my home. The tomatoes were from Abby Lee Farms and the beautiful peppers from Maya’s Farm at The Farm at South Mountain.

    To roast the veggies, I simply tossed the tomatoes and peppers with the same dressing as the roasted roots – organic extra virgin olive oil, sea salt, dried oregano and basil. The aromatherapy was so sweet and I loved the sweetness of the tomatoes.

    Excerpt from A New View of Healthy Eating

    Simple Roasted Tomatoes Sauce

    Oven-roasted tomato sauce is very easy to cook. The main ingredient is time. Be creative with the quantity and combination of tomatoes, onions, carrot, and garlic when you roast this beautiful, delicious sauce. Use the sauce with veggies or, to make soup, strain the cooked tomatoes through cheesecloth, then blend into a creamy soup.

    SIMPLE INGREDIENTS

    • Tomatoes
    • Red onion, sliced
    • Few carrots, chopped
    • Few garlic cloves, sliced
    • Sea salt

    SIMPLE STEPS

    1. Place whole tomatoes in a large roasting pan.
    2. Add the onions, carrots, garlic, and sea salt and lightly toss.
    3. Roast for about 3 hours, stirring every 45-60 minutes.
    4. Enjoy the aroma of the roasting tomatoes.

    In many parts of our country, tomatoes are in season, so I invite you to visit your local farmers’ market, buy some tomatoes, and create your own simple roasted tomatoes. 

    Post your tomato creations with us on our Facebook page: www.facebook.com/NewViewHealthyEating

     

     

  • A New View of Healthy Eating: Sweet & Rich Roasted Roots

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

    Roasted roots are quick and easy to make and taste delicious and sweet every time.  Today, I made a quick batch of roasted roots with rainbow carrots, radishes, and sweet potatoes. After gently tossing the roots in organic extra virgin olive with freshly ground basil and oregano, I roasted them for about 20 minutes (turning after 10) in a pre-heated 475 degree oven.

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    Excerpt from A New View of Healthy Eating

    Sweet & Rich Roasted Roots

    Roasted roots are beautiful, flavorful, and sweet, as well as a rich, colorful complement to any meal. The roasting culinary technique is a dry heat cooking method that intensifies and concentrates the flavor of vegetables. When roasted properly, the natural sugars in the vegetables brown or caramelize to create a deep, rich flavor. When visiting your farmers’ market, buy a few roots even if you don’t recognize them, and roast them with this simple, quick culinary technique. Enjoy roasted roots as a side dish, to create soup, with hummus, or in a raw kale salad or veggie wrap.

    SIMPLE INGREDIENTS

    • 10-12 of your favorite roots: carrots, sweet potatoes, parsnips, golden beets, red beets, and radishes
    • Approximately ¼ cup organic extra virgin olive oil
    • 3 tbsp dry herbs (Choose a few: basil, marjoram, oregano, rosemary, sage, or thyme)
    • ½ tsp sea salt

    SIMPLE STEPS

    1. Pre-heat oven to 475 degrees F.
    2. Scrub roots under running water to clean the outside.
    3. Let sit for about 10 minutes to dry.
    4. Slice roots into even, bite-size pieces.
    5. Mix olive oil, herbs, and sea salt in a bowl to make the dressing.
    6. Add root vegetables to the bowl and toss to evenly coat with the dressing.
    7. Carefully lay the roots on parchment paper in a heavy-duty flat baking sheet pan. Place roots flat side down in a single layer, making sure the vegetables do not touch.
    8. Place baking sheet on the middle rack of the oven.
    9. Roast roots in the oven for about 20 minutes, then turn vegetables.
    10. Cook another 15 minutes, until fork tender.
    11. Plate vegetables. Finish with a drizzle of olive oil.
    12. Enjoy!

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     “In my public and private hands-on cooking classes, I encourage participants to experiment with different herbs and spices for roasted roots. A fun way to intuitively choose herbs is to close your eyes, smell different herbs, and intuitively decide which to use when flavoring the root vegetables. Have fun and be creative.”

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    I am so humbled, in 3 days, I sold the first print-run of A New View of Healthy Eating. Right now, we are proofing the book and then will order the next printing. If you’d like a copy to begin to add some new culinary skills and intuitive cooking to your life, I invite you to order your copy today!

    Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

    STEP 1: Pre-order Book

      STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

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  • A New View of Healthy Eating: Chia Seeds in a Quick Smoothie

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

    Yesterday, I posted a quick smoothie with homemade sunflower seed milk as the base. Today, I created a similar smoothie with chia seeds and coconut water as the base. 

    Both smoothies were made with coconut water, raspberries, and a banana. The only difference being the sunflower seeds yesterday and the chia seeds today, as a thickener and source of protein and healthy fats.

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    CULINARY TIP: Be sure to soak chia seeds before you use them in a recipe, as they will expand about 12 times their size with soaking.

    SIMPLE SMOOTHIE: Blend coconut water chia seed liquid, with frozen raspberries and a banana for a quick, delicious smoothie.

    Have fun creating your own smoothies with different bases, and share your creations with us on our Facebook: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: Experience Nutrition Organic Avocado Salsa

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

    Today was one of the most exciting days for me, as the first printing of my new book, A New View of Healthy Eating arrived.

    The book has been a labor of love and I am so honored to share my philosophies, simple culinary techniques, and recipe guides to encourage you to enjoy shopping for, cooking and eating beautiful healthy food.

    Today, I committed to create one of the recipes in the book every day and to post a blog for you. My goal is to inspire you to create a simple, healthy dish and share your creation on our Facebook page: www.facebook.com/NewViewHealthyEating

    First, I am honored to share a few images of the book with you.

    Now, my recipe today was a simple Avocado Salsa, inspired by a huge organic Reed avocado. Reed avocados only grow a few months out of the year and have more of the healthy monounsaturated fat in them, so they are really rich and creamy.

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    Today’s Avocado Salsa was intuitively created with:

    • 1 organic Reed avocado
    • Peppers from Maya’s Farm in Phoenix
    • A few tomatoes from Abby’s Farm, about 4 miles from my home
    • Fresh lemon basil from Maya’s Farm, just a mile from my home
    • Garlic from the Community Exchange
    • Fresh lemon and sea salt
    • Ezekiel wrap

    The intuitive Avocado Salsa, as salad and then as a wrap.

    I’ll be placing the second order for A New View of Healthy Eating in about a week, after we review for any minor edits. Pre-order today if you’d like to order a copy and be one of the first to experiment with the culinary skills and recipes in the book. You’ll also receive my Top 5 Favorite Recipes & Culinary Tips.

    Step 1: Buy the Book

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     Step 2: Join our list to receive the Top 5 Favorite Recipes & Culinary Tips

  • A New View of Healthy Eating: New Recipe: Raw Carrot Cake

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

    We are getting very close to completing the design of my new book, A New View of Healthy Eating. This weekend while completing the design of the Desserts, Snacks, and Superfood section, I  got re-excited about some of the healthy, simple, mouthwatering recipes. I’m happy to share with you, for the first time, the raw carrot cake recipe in the book, which I initially prepared while visiting my parents in Cocoa Beach. Enjoy!

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    Excerpt from A New View of Healthy Eating           

    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 version of carrot cake.

    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 or pecans, ground into a fine meal
    • ½ tsp cinnamon, freshly ground
    • ½ tsp nutmeg, freshly ground
    • ½ tsp sea salt

    SIMPLE STEPS

    1. Gather mise en place.
    2. Soak dates.
    3. Place all ingredients into mixing bowl and combine gently unit the mixture forms a ball.
    4. Press dough into springform pan or bowl.
    5. Refrigerate for an hour.
    6. Serve with sorbet, fresh fruit, or herbs.

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    The Raw Carrot Cake Recipe with 6 Favorite Natural Sweeteners

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    I ‘m placing the first order for A New View of Healthy Eating this week. Pre-order today if you’d like to order a copy and be one of the first to experiment with the culinary skills and recipes in the book. You’ll also receive my Top 5 Favorite Recipes & Culinary Tips.

    Step 1: Buy the Book

    ANewViewHealthEating-BookCover

    Step 2: Join our list to receive the Top 5 Favorite Recipes & Culinary Tips

  • A New View of Healthy Eating: Philosophies, Part 2

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

    It is my pleasure to share with you the next few philosophies of A New View of Healthy Eating, which are the foundation for my new book.

    Enjoy Intuitive Shopping. When we shop for our food, it’s important first to pause and listen to our bodies. What are we craving right now? When shopping, mindfully pay attention to the foods, colors, textures, and even aromas you are intuitively attracted to. Sometimes you might be drawn to lots of greens, while other times it may be citrus or tomatoes. It’s especially fun to shop at different farmers’ markets and notice our choices in food during various seasons of the year.

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

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    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.”

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     This week, I invite you to visit a farmers’ market in your area and have fun exploring new-to-you veggies. Then, come on over to our Facebook page and share photos: www.facebook.com/NewViewHealthyEating

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  • A New View of Healthy Eating 12-Week Arizona Winter CSA: Part 3: Week 2: Edible Flowers

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

    During Week 2 of 12 weeks with my CSA (Community Supported Agriculture) from Maya’s Farm at The Farm at South Mountain, I was so excited about the beautiful, colorful edible flowers in the salad. All my life I wanted to enjoy edible flowers in my home, and this was the week! Just like fresh farmers’ market produce the edible flowers create a rainbow of beauty and color in our salads.

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    When I stopped by The Farm at South Mountain on my way to teach a cooking class at the Southwest College of Naturopathic Medicine, Maya Daily, the farmer, who has been urban farming for 10 years was getting her market ready for the morning customers.

    Week 2 CSA. Full of greens, roots and citrus: green curly kale, red Swiss chard, baby bok choy, salad mix with edible flowers, mini golden beets, red radishes, Arizona oranges, green garlic, and a fresh flowers.

    Veggie Stir-fry. This week I prepared another veggie stir-fry, which is a simple way to cook all kinds of roots and greens. This time it was inspired by the mini golden beets (about the size of my thumb) and mini bok choy, with fresh garlic and Arizona oranges. Click on CSA Week 1 to learn the steps to create your own intuitive stir-fry.

     

     

    Hand-toss Salad Greens. I was so excited about the salad greens with edible flowers and created a very quick and simple salad dressing with freshly squeezed orange, organic extra virgin olive oil, fresh garlic and sea salt. Unlike kale salads, where we massage the kale to marinate and soften its fiber, the key to dressing light salad greens is to gently hand-toss the greens, coating every leaf, right before serving. I enjoyed this very simple salad with farmers’ market tomatoes and cucumber.

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    Salad mix with edible flowers and orange garlic dressing.

    Hummus with Edible Flowers. This week in a whole food cooking class that I teach at the Southwest Institute of Healing Arts in Tempe, Arizona, we held a hummus cooking off, which motivated me to make a hummus. Of course, the hummus I created featured the edible flowers and simple green salad. This hummus was so beautiful. It was actually a little hard to stop looking at its beauty and eat it. I totally enjoyed it, along with a second serving and left-overs.

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    Click for simple hummus recipe, which is the same recipe we used for catering at the VIP Tailgate Party at Super Bowl XLIV in Miami.

    ORDER NOW! Our “A New View of Healthy Eating, A 55-Card Deck” with motivational food, eating, culinary, and self care tips is available.

    Come on over to Facebook www.facebook.com/NewViewHealthyEating and share your food creations with local farmers produce.

    To read all of the blogs for my 12 Week Commitment to the Arizona Winter CSA.

    Week 1:Part 1: Learn about CSAs (Community Supported Agriculture

    Week 1: Part 2: Veggie Stir-fry

  • A New View of Healthy Eating: 12-Week Arizona Winter CSA: Part 1

    Arizona Winter CSA Part 1: Organic Salad Mix with Orange Green Garlic Dressing Recipe

    By Melanie Albert, Nutrition and food expert, author and speaker. Founder & CEO Experience Nutrition Group, LLC.2007 graduate Institute for Integrative Nutrition, Instructor Whole Foods Cooking and Conscious Eating, Southwest Institute of Healing Arts. Her new book, “A New View of Healthy Eating” will be available in April 2016.

    Eat Local & In Season
    One of the best ways to eat local and in season is to get a CSA (Community Supported Agriculture) Share. Developed in the 1960’s in Japan, CSA programs are designed to build a relationship between the farmer and the community. At the beginning of each season farmers sell CSA memberships to consumers. Each week consumers receive a sampling of produce that’s available from one farmer or a group of local farmers. Cost is generally $25-35 per week for 6-8 weeks.

    CSA’s are great for those of us who wish to experiment with new-to-us locally grown food. CSA’s are generally distributed at farms, farmers’ markets, convenient pick-up locations, such as yoga studios, and some farms deliver CSA’s right to your home.

    My Commitment to a 12-Week CSA: A Mile from Home!
    This week I committed to a CSA with Maya’s Farm at The Farm at South Mountain in Phoenix. Maya’s Farm is a small certified organic 7 acre farm and a quick 1 mile walk from my home. I purchased the Winter (Late February through mid-May) Arizona season for 12 weeks, at a total cost of $300, or $25 per week.

    Each week, I will blog about my simple whole food intuitive creations with the Winter Arizona CSA and share recipes, simple culinary techniques and nutrition tips.

    The Farm at South Mountain, Phoenix, AZ
    Melanie Albert, Founder & CEO Experience Nutrition, at Maya’s Farm, The Farm at South Mountain

    Week 1: February 20, 2016: Greens, Roots, Citrus and Tomatoes
    This morning, when I picked up my CSA at Maya’s Farm I was really excited to see the colorful rainbow baby carrots and smell the fresh green garlic. This week’s CSA share includes several different greens (Tuscano kale, mini bok choy, arugula, spring salad mix), rainbow baby carrots, fresh green garlic, a few tomatoes, red French breakfast radishes and different bright oranges.

    Arizona Lettuce Mix

     

    Arizona Organic Salad Mix with Orange Green Garlic Dressing Recipe
    As soon as I arrived in my kitchen, the pungent aromatherapy of the fresh green garlic and sweet aroma of the oranges was the inspiration for a very simple salad. The key to a farm-fresh salad is a simple light dressing, gently tossed with salad mix and a few colorful veggies.

    Orange Green Garlic Dressing

    Simple Ingredients
    • Orange, freshly squeezed
    • Twice as much organic extra virgin olive oil (eg. 1/8 cup orange juice: ¼ cup olive oil)
    • Pinch sea salt
    • Fresh green garlic, minced

    Simple Steps
    • Squeeze orange into jar.
    • Add olive oil.
    • Add sea salt and garlic.
    • Shake.
    • Taste. Add additional oil for more fat or orange juice for more acid.

    Arizona Winter Organic Salad
    Simple Ingredients
    • 2 cups salad mix
    • 3-4 rainbow carrots, sliced
    • 3-4 red radishes, sliced
    • 1-2 tomatoes

    Simple Steps
    • Gently toss salad mix with dressing, coating all leaves.
    • Add carrots, radishes, tomatoes and toss.
    • Plate and enjoy.

    Culinary Tips

    • Lightly toss salad greens with dressing right before serving to keep leaves fresh and not soggy.
    • To make a great salad dressing, use a high quality extra virgin olive oil and pair it with an acid. Use a 2:1 ratio of fat (olive oil) to acid (citrus or vinegar).
    • Create a salad with a rainbow of colorful veggies for beauty and a variety of nutrients.

    NOW AVAILABLE: Purchase “A New View of Healthy Eating. A-55 Card Deck” for motivational messages to inspire you to cook simple healthy whole food, try new recipes, learn simple culinary techniques and add selfcare to your life. “A New View of Healthy Eating” book to be launched April 2016.

    Join our e-newsletter list for recipes, simple healthy culinary techniques, intuitive cooking, nutrition tips, mindful eating and self care. www.EXPNutrition.com

    Share your CSA Creations on our Facebook page: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: Always Make Your Own Salad Dresssing: Book Excerpt

    by Melanie Albert, Food and nutrition expert, author and speaker. Founder & CEO Experience Nutrition Group, LLC

    For several years I’ve been guiding clients, from young golfers, to holistic practitioners, to former NFL players, to seniors to create a raw kale salad. The key is a simple-to-prepare salad dressing. In my next book to be released in April 2016, “A New View of Healthy Eating,” I share simple culinary techniques. Once you learn the techniques, you can intuitively create your own dishes.

    How to make a basic salad dressing is one of those simple culinary techniques. I’m sharing the draft from the book around creating salad dressings and look forward your feedback when you experiment with your own salad dressings.

    Come and share your photos with us on our Facebook page: www.facebook.com/NewViewHealthyEating

    Excerpt from “A New View of Healthy Eating”

    EXPERIENCE NUTRITION SIGNATURE RAW MASSAGED KALE SALAD
    Make your own gourmet raw kale salad with your favorite fruit, berries, nuts and seeds. Learn how to make a simple salad dressing, massage your kale, and add-in your favorite seasonal fruit and berries, and nuts and seeds.

    “The key to a tender kale salad is a simple dressing and massaging the kale. And, the fun is in creating a beautiful, tasty kale salad is the seasonal fruit and berries. One of my very favorite add-ins in a kale salad is local Arizona organic pomegranate seeds.” Melanie Albert

    Basic Salad Dressing: 3 Ingredients. That’s It
    Three key ingredients for a salad dressing include a fat, acid and salt. Optional add-ins include aromatics (such as garlic and onions), fresh herbs and sweeteners like raw local honey and fresh dates. To make your initial dressing for a kale salad, start with fresh lemon, organic extra virgin olive oil, sea salt and garlic. Once you have learned how to prepare a dressing with this technique, you can use this method to create your own unique salad dressings for a raw kale salad or other fresh salads.

    Simple Ingredients

    • 1 fresh lemon, squeezed, approximately ¼ cup
    • Organic extra virgin olive oil, twice as much as the lemon juice, approximately ½ cup
    • ¼ tsp sea salt
    • 2-3 garlic cloves, minced

    Simple Steps

    • Squeeze a fresh organic lemon into a pint-size Mason jar
    • Pour in twice as much olive oil as the lemon
    • Sprinkle in sea salt and minced garlic
    • Shake the jar
    • Taste and notice if your dressing seems too oily, acidy or too little or too much salt. This is a great place to mindfully use your cooking intuition. Add-in ingredients until the dressing tastes great to you.
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    A New View of Healthy Eating: Basic Salad Dressing

    Create Your Own Salad Dressing

    Learn the simple salad dressing technique and then create your own with different fats, different acids, and add-ins, such as sweeteners or freshly minced herbs or sweeteners. Sweeteners such as honey, can be used to balance a dressing that seems too acid tasting.

    • Fats: Olive oil, grape seed oil, nut oils, such as walnut oil
    • Acid: Citrus (Lemon, limes, oranges); Vinegars (Balsamic, rice red or white wine), stone-ground mustard
    • Salt: Your choice of sea salt or Himalayan salt
    • Optional Sweeteners: Raw honey or dates
    • Optional Aromatics: Garlic, green onions, shallots, red onions
    • Optional Freshly Minced Herbs: Basil, cilantro, oregano, parsley

    Our new “A New View of Healthy Eating, A 55-Card Deck” is NOW available to purchase. Get inspirational shopping, culinary, mindful eating, self care messages to add to your life! CLICK to PURCHASE

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    “A New View of Healthy Eating, A 55-Card Deck”

     

  • A New View of Healthy Eating: Philosophies Part 3: Eat Mindfully

    By Melanie Albert, Founder & CEO, Experience Nutrition Group, LLC, Phoenix, AZ. Nutrition and food expert, author and speaker. Integrative Nutrition Health Coach, Holistic Nutrition and Whole Food Cooking Instructor at Southwest Institute of Healing Arts.

    A New View of Healthy Eating begins with the food we choose to eat, and extends to our shopping, cooking and eating experiences.

    The key philosophies are:
    • Eat real whole foods
    • Shop local and in season
    • Enjoy intuitive shopping
    • Cook with intuition
    • Eat mindfully
    • Enjoy life

    Today, we focus on Eat Mindfully

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    A New View of Healthy Eating: I Commit to Mindful Eating

    When we eat, this is the time to enjoy our food, the beauty of our food, and to enjoy our family and friends in a beautiful environment. Enjoy the social time to connect with your family or friends. Or, if eating alone, take the time to pause and enjoy the quiet meditative time for yourself.

    A few ideas to add mindful eating to your life:

    •  Set your table with a pleasing environment, using real plates and silverware and perhaps flowers and music.
    • When you eat, pause and enjoy the beauty and aroma of the food that was grown and lovingly prepared for you.
    • Really mindfully eat. Pause, chew, place your fork down, and pause again.
    • Enjoy your meal with all your senses.

    “The key to mindful eating is to pause and enjoy your food and the connections with yourself, your family and friends. “ Melanie Albert

    This week, I invite you to pause when you are eating and notice if you are eating mindfully.

    If you are not eating very mindfully, I invite you to add one mindful eating idea to your meal. Come over and share your experience with us on Facebook.

    And, enjoy!

    Click to Purchase: If you are interested in my “A New View of Healthy Eating, A 55-Card Deck” for your personal inspiration around farmers market shopping, simple culinary skills, quick whole food recipes, intuitive cooking, mindful eating and self care.

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    A New View of Healthy Eating: Set your table with a pleasing environment.

  • A New View of Healthy Eating: Commit to Intuitively Shopping & Cooking: Kumquat Challenge

    By Melanie Albert, Founder & CEO, Experience Nutrition Group, LLC, Phoenix, AZ. Nutrition and food expert, author and speaker. Integrative Nutrition Health Coach, Holistic Nutrition and Whole Food Cooking Instructor at Southwest Institute of Healing Arts.

    These intuitive culinary creations were all inspired by the little 7 foot tall organic kumquat tree in my backyard, which was full of bright orange ripe kumquats when I returned to Arizona from Florida, after the Christmas holiday.

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    A New View of Healthy Eating: Arizona Organic Kumquat Tree

    Very excited, I challenged myself to create different dishes with the kumquats, rather than getting stuck in the rut. And, I was inspired by the card in my new “A New View of Healthy Eating, A 55-Card Deck”: Commit to Intuitive Shopping & Cooking.

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    A New View of Healthy Eating: Commit to Intuitive Shopping & Cooking

     “All of the creations with the kumquats were intuitively created with local Arizona organic farmers’ market produce. These kumquat creations are definitely a “new view,” as this was the first time I have ever created these dishes and smoothie. The point is, when we shop and cook intuitively, with a few basic cooking techniques and a few fresh whole foods, we can create quick delicious drinks, salads and breakfast meals.” Melanie Albert

    Kumquats are a little tangy, sweet and spicy at the same time and remind me of a little sour orange. Since kumquats are so small, about the size of a large olive, and do not have a lot of juice, I slice them thin and eat the skin.

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    A New View of Healthy Eating: Arizona Citrus Fruit Salad

    Kumquat Challenge: Day 1: Arizona Citrus Fruit Salad. Inspired by the kumquats, along with our Arizona in season sweet cara cara oranges, this fruit salad was built layer by layer, first with the cara cara orange, then the local Arizona apple, the kumquats, a few sprinkles of fresh pomegranate seeds, and topped with freshly ground cinnamon and nutmeg.

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    A New View of Healthy Eating: Kasha & Kumquats. Perfect Warm Breakfast.

    Kumquat Challenge: Day 2: Kasha & Kumquats. Perfect Warm Breakfast. Perfect for a chilly day, kasha (or buckwheat), which is a gluten-free pseudograin, topped with apples, kumquat, walnuts, raw Arizona honey and the aromatherapy of ground cinnamon and nutmeg.

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    A New View of Healthy Eating: Kumquat & Raspberry Smoothie

    Kumquat Challenge: Day 3: Kumquat & Raspberry Smoothie: Blended raspberries, bananas, and slices of kumquat with coconut water and topped with goji berries and this week’s signature kumquats. Love the fresh, refreshing sharp taste of the kumquats.

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    A New View of Healthy Eating: Avocado Kale Kumquat Salad

    Kumquat Challenge: Day 4: Avocado Kale Kumquat Salad: Dinosaur kale massaged with avocado, fresh squeezed lemon and sea salt, tossed with kumquats and Arizona tomatoes and celery for a fresh, crunchy lunch salad.

    There are still plenty of kumquats on my little tree, so next on my Kumquat Challenge are dehydrated kumquats and kumquat sorbet. I invite you to join us on Facebook and share your intuitive cooking creations.

    Click to Purchase: If you are interested in my “A New View of Healthy Eating, A 55-Card Deck” for your personal inspiration around farmers market shopping, simple culinary skills, quick whole food recipes, intuitive cooking, mindful eating and self care.

  • A New View of Healthy Eating: Pomegranate Smoothie with Just-Made Almond Milk

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

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

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    A New View of Healthy Eating, A 55-Card Deck

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

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

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    Simple Steps to Get the Seeds out of a Pomegranate, without all the Mess!

    • Cut pomegranate in half
    • Place pomegranate in a bowl of water
    • Tear apart the pomegranate. Seeds will float to the bottom of the bowl and the tan membrane will rise to the top
    • Mindfully examine the seeds and take out small piece of membrane

    Fresh Home-made Almond Milk

    • Blend coconut water, almonds and date in high-speed blender for 1-2 minutes
    • Enjoy a taste

    Simple Steps: My First Ever Pomegranate Smoothie

    • Add banana to the almond milk in the blender and blend for about a minute
    • Enjoy another taste
    • Sprinkle pomegranate seeds into blender and blend for another minute
    • Pour smoothie into glass
    • Top with a few pomegranate seeds and almonds to add a crunch to the smoothie
    • Enjoy! Enjoy! Enjoy!

    Fun with mise en place: All ingredients set up to prepare the smoothie.

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    Come on over to Facebook www.facebook.com/NewViewHealthyEating and share your smoothie creations with us!

    A New View of Healthy Eating, A 55-Card Deck is available NOW: www.EXPNutrition.com

  • A New View of Healthy Eating: Philosophies: Part 3: Cook with Intuition

    by Melanie Albert, Food & nutrition author and speaker, Founder & CEO Experience Nutrition Group, LLC, Phoenix, AZ

    “A New View of Healthy Eating” begins with the food we choose to eat, and extends to our shopping, cooking and eating experiences.

    Key philosophies of “A New View of Healthy Eating”

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

    Today’s Focus:  Cooking with Intuition

    When we cook with intuition, we first use recipes as guides, learn simple culinary cooking techniques, and then intuitively create beautiful, tasty meals with real whole foods.

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    A New View of Healthy Eating: Intuitive Cooking: Farmers’ Market Organic Stir-fry

    With intuitive cooking we use recipes as guides. We first learn simple basic culinary methods and techniques (such as raw, steaming, 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 have learned.

    Overtime, we do not need to rely on recipes. We trust ourselves and our culinary skills to create our own healthy dishes. 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, fresh lemon juice and parsley and a pinch of sea salt. After learning the bamboo steamer technique to quickly steam veggies, we create other steamed veggies (such as broccoli and cauliflower) and finish them with different oils, spices and herbs.

    Cook Mindfully. 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.

    Share your Intuitive Cooking experiences with us on Facebook: www.facebook.com/NewViewHealthyEating

    Purchase “A New View of Healthy Eating, A 55-Card Deck” at www.EXPNutrition.com for motivational messages around healthy eating, culinary skills, simple recipes, mindful eating and self care.