Experience Nutrition

Category: Vegetables

A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: 4 Great Ways to Cook 20 Pounds of Organic Tomatoes: Part 2: Slow Roast Tomatoes
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
Continuing the recipe blog with this week’s 20 pounds of organic tomatoes, today’s recipe guide to roast tomatoes is a simple way to very easily cook tomatoes. Chop a few veggies and roast for in the oven with tomatoes for about 1 ½ -2 hours.

This batch of tomatoes was cooked intuitively with a few ingredients from this week’s farmers’ market. And, while the tomatoes were cooking, I really enjoyed the natural sweet aromatherapy of the sauce that reminded me of an authentic Italian restaurant.

Simple Ingredients
- Tomatoes
- Red peppers
- Orange carrots
- Green onions
- Parsley
- Extra virgin olive oil
- Sea salt
Simple Steps
- Pre-heat oven to 350 degrees Fahrenheit.
- Slice peppers, carrots, and green onions.
- Place all veggies in a large baking pan.
- Drizzle with olive oil.
- Add a few pinches of sea salt.
- Lightly toss the veggies.
- Roast for about 1 ½ – 2 hours, stirring and breaking down tomatoes occasionally.
This tomato sauce was so rich I enjoyed it on flatbread, and topped it with arugula, dehydrated tomatoes, and goat cheese. Enjoy your tomato sauce with flatbread, quinoa, or spiralized veggies.

The next time you roast tomatoes, please share your creations with us on Facebook: www.facebook.com/NewViewHealthyEating
January 29, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: 4 Great Ways to Cook 20 Pounds of Organic Tomatoes: Part 1: Dehydrate Tomatoes
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
Several times a year I have the great opportunity to purchase a flat – 20 pounds – of organic Campari tomatoes from McClendon Select Farms in Phoenix. This week I shared a few pounds of the tomatoes in a Wise Choices Meet-up with the Valley of the Sun United Way. After that I started creating a few different batches of tomatoes with the other beautiful produce from this week’s Uptown Farmers Market.

4 Different Ways to Cook Tomatoes

I invite you to use these 4 ways to cook the tomatoes as a guide to cook tomatoes from your local farmers’ markets. During the next few days I’ll be blogging the cooking process with photos and videos for all of these ways to cook tomatoes.
- Roasted Tomatoes. Orange Carrots. Red Peppers. Green Onions.
- Stove Top Tomato Sauté. Arizona Lemons.
- Dehydrated Tomatoes.
- Roasted Tomatoes. Leeks. Green Garlic.
Dehydrated Tomatoes

Dehydrating tomatoes is a really simple way to prepare tomatoes. When we dehydrate, the flavor of the tomatoes becomes very concentrated and sweet.

Simple Steps
- Slice tomatoes in rounds: half or in thirds.
- Place on dehydrator screens, with skin side down.
- Dehydrate at 115 degrees for about 10-12 hours. Enjoy the tomato aromatherapy while dehydrating.
- Store in air-tight glass jars.
The dehydrated tomatoes were so delicious, I sliced a few more pounds, which are in the dehydrator right now.

5 Great Ways to Enjoy Dehydrated Tomatoes
1. Enjoy as a snack.
2. Add to a veggie sauté.
3. Use as a pizza or flatbread topping.
4. Process in a raw marinara sauce for a deep flavor.
5. Add to a nut pate for a fresh taste.
Stay in touch, as I’ll be sharing the other four ways to cook 20 pound of tomatoes. If you dehydrate tomatoes, please share your experience with us on Facebook: www.facebook.com/NewViewHealthyEating

For some additional ideas to cook tomatoes, Melanie’s book, “A New View of Healthy Eating” is available.

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January 28, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Arizona Winter Brown Rice Pilaf
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
This month has been very full with incredible cooking events with Visit Phoenix, Valley of the Sun United Way, and Gregory’s Fresh Market, so today I decided to enjoy a “day of rest.” With a quiet day, I wanted to cook something that would be really quick and easy to prepare and oddly, I was inspired by simple organic brown rice.

Arizona Winter Rice Pilaf

With our Winter Arizona growing season, a few favorites in my refrigerator from Wednesday’s Uptown Farmers’ Market: green garlic, red peppers, beautiful carrots from Steadfast Farm, and fresh arugula from McClendon Select. Plus, I almost always have previously made frozen veggie stock and was happy to still have Hatun Basil Olive oil in my pantry. With these ingredients I created a very simple rice pilaf. You can use this recipe as a guide to cook your own version of pilaf with your favorite veggies and scroll down for the simple steps from my cookbook, “A New View of Healthy Eating.”

SIMPLE INGREDIENTS
- 1 cup brown rice
- 2 cups veggie stock
- 2 tbsp basil olive oil
- 1 green garlic
- 1 red pepper
- Handful orange carrots
- Handful arugula
- Few pecans
SIMPLE STEPS
- Heat saute pan on low.
- Add olive oil to pan.
- Gently sweat green garlic for about a minute.
- Add red pepper and saute for a few minutes.
- Add carrots and saute for a few minutes.
- Pour dry brown rice into the pan. Stir to coat with olive oil.
- Add veggie stock. Stir.
- Cover and cook for about 20 minutes. (Quick video peek.)
- Toss arugula on top of the cooked pilaf. Cover pan. Cook for about a minute.
- Pause and enjoy the beauty of the dish.
- Plate with pecans.
- Mindfully enjoy your meal.
EXCERPT from “A New View of Healthy Eating”

How to Make Rice Pilaf for a Dinner Side Dish

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

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

To enhance the flavor and texture in your pilaf, add spices, herbs, fresh vegetables, nuts, and seeds.
- After the grains are coated in fat, add dried spices for extra flavor. Try Middle Eastern spices like star anise, cinnamon, and cumin. For a Mexican pilaf, add chili powder, cumin, cinnamon, and coriander seeds.
- After the cooked grains have rested, add your favorite cooked veggies, fresh herbs, or toasted nuts and seeds to create a meal.
Hope you enjoy cooking a simple brown rice pilaf and share your photos with us on Facebook: www.facebook.com/NewViewHealthyEating

Interested in Melanie’s cookbook, “A New View of Healthy Eating“? Buy it now!

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January 27, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Arizona Farmers’ Market Avocado Salad with Mindful Plating

by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
On our chilly Arizona winter morning —imagine 60 degrees, grey skies, and a little drizzle — I shopped at the Old Town Scottsdale Farmers’ Market. The difference between our grey day and the vibrancy of our local Arizona winter produce inspired today’s Avocado Salad. Thanks Alexa for asking me to blog about this fresh salad.

Arizona Winter Morning at the Old Town Scottsdale Farmers Market

The Contrast: Vibrant Produce at the Old Town Scottsdale Farmers’ Market

Avocado Farmers’ Market Salad Recipe and Plating Presentation

The Avocado Farmers’ Market Salad was created very intuitively and inspired by a few of my favorites. The first inspiration was golden and chioggia beets harvested early yesterday morning at The Farm at South Mountain for our Visit Phoenix Team Building Cooking Challenge Event. Craving tomatoes today, so I purchased a few beautiful yellow and red from Abby Lee Farms, about 4 miles from my home. I’m loving microgreens this season; this salad features a beautiful Wellness Mix from Arizona Microgreens. I also intuitively reached for the Hatun Basil Olive Oil from my friend, Onur Mendeli. Finally, I added a few capers to add to the beauty of the dish.

Mise en Place: Get your ingredients all set for plating.

A glance at the plating process. When we plate, we mindful place our food onto the plate one-by-one and very mindful. It’s a lovely meditative process to create food art.

Arizona Avocado Farmers’ Market Salad: Beautiful, healthy, and delicious!!!

Action: Have fun intuitively choosing a few beautiful veggies, micro-greens, and olive and mindfully plate your own avocado salad. Post your beautiful creations on our Facebook page: www.facebook.com/NewViewHealthyEating

Melanie’s book, “A New View of Healthy Eating” features 54 simple plant-based, whole foods recipes and 84 simple culinary techniques.

Another look at the Arizona Avocado Farmers’ Market Salad

January 20, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Fresh Green Pistachio Pesto
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
As some of you are aware I’ve been studying in a Cooking Course with Plantlab Culinary and am currently recipe testing for the Final Project. The Second Course for my Project is Sprouted Spelt Flatbread. One of the components of the flatbread is a fresh green pesto to add color, texture, and a sharp flavor to the flatbread.

I invite you to use the Pistachio Pesto recipe as guide to intutively create your own pesto, with different nuts, such as walnuts or pecans, and different fresh herbs. Enjoy the pesto with flatbread, on a sweet potato, or even with a salad.

Green Pistachio Pesto

Ingredients
- 2/3 cup pistachios, rough chopped
- 1/2 cup fresh parsley, rough chopped
- 1/2 cup spinach, roughly chopped
- 1/3 cup extra virgin olive oil
- 1/6 cup lemon juice
- 1 garlic clove, minced
- 1 tsp lemon zest
Simple Steps

Step 1: Gather your mise en place.

Step 2: Spin parsley and spinach in salad spinner to dry the leaves.

Step 3: Make your dressing with the olive oil, lemon, sea salt, and garlic. Start with 1 part acid (lemon), with 2 parts (olive oil), taste and balance with more oil or lemon. Add sea salt and minced garlic.

Step 4: Add the pistachios, parsley, spinach, and lemon zest to the dressing and toss.

Step 5: If you’d like the pesto more fine, pulse in a food processor for a minute or two.

Tonight I enjoyed the pesto with an Arugula Tomato Avocado Salad, with local Arizona farmer’s organic arugula, pea shoots, and mini-tomatoes. Added a few of my favorites olives, capers, and goat cheese.

Would love to see your pesto creations on our Facebook page: www.facebook.com/NewViewHealthyEating
January 12, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Get Creative with Avocado Salsa
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
This week, I had the opportunity to lead a cooking class with Gregory’s Fresh Market in Phoenix, with the theme of good fats for heart health. One of my favorite ‘good fat’ dishes is a very simple avocado salsa. It’s so versatile. With a simple avocado, fresh lemon juice, and sea salt base, we can add all kinds of veggies and make a quick healthy lunch or snack.

Excerpt from Melanie’s book, “A New View of Healthy Eating.”

EXPERIENCE NUTRITION Signature Avocado Salsa

Honestly, I had never eaten fresh avocados until a few years ago, and thought I didn’t like them. One of my brothers made a simple, fresh avocado salsa with his home-grown yellow pear tomatoes and fresh garlic. Since that day when I first experienced the deliciousness of creamy avocados, I loved them and have taught the simple avocado salsa recipe to hundreds of people, including kids, MDs, former NFL players, and holistic students at speaking engagements, workshops, and cooking classes.

Teaching my then 6-year old niece, Meredith how to massage the avocado salsa. She’s now 12 years old and still making avocado salsa for a snack.

Basic Avocado Salsa

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

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

Simple Ingredients
- 4 soft, ripe avocados
- 2-3 heirloom tomatoes or 6-8 cherry tomatoes
- 3-5 green onions
- Handful fresh cilantro or basil
- 2-3 cloves raw garlic, minced
- Fresh squeezed lemon juice, to taste
- Sea salt to taste
Simple Steps
- Chop and gently mix all ingredients.
- Enjoy as a salad or in a wrap.
“Keep an avocado in your kitchen all the time so you’re always ready to make a quick avocado salsa to enjoy as a salad or in a wrap.” – Melanie Albert

Create Your Own Avocado Salsa

Using the Basic Avocado Salsa Recipe as a guide, create your own with your favorite farmers’ market fresh vegetables. Experiment with carrots (orange, yellow, or purple), peppers (red, green, yellow, or purple), cucumbers (green, lemon cucumbers, or Armenian), olives, garbanzo beans, and dehydrated tomatoes.

7 Simple Ways to Enjoy Avocados
1. Homemade avocado salsa
2. Fresh avocado wrap
3. In sandwiches instead of butter or mayonnaise
4. Sliced and added to salad
5. With steamed vegetables
6. In raw vegan desserts
7. With fresh lemon or lime juice, a little sea salt, and minced garlic as a simple snack
ACTION: I invite you to buy a few avocados and have fun adding different veggies to your ‘avocado salsa”.

Amazing. Take a look a the avocado tree In Cocoa Beach that my parents grew from seed…
January 9, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Arizona Winter Salad: Arugula and Avocado

by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
It’s fun to intuitively create a quick salad with an avocado base and a few farmers’ market goodies. Today’s Arizona Winter Salad features a few of my very favorite goodies from our local Arizona farmers, including incredible carrots and arugula. Plus, an avocado, which adds to the richness of the salad with its good healthy fats. And, I included a whole grain, with left-over brown rice in the refrigerator.

Thanks to Turkish Fair Trade Imports, LLC for the great Turkish Basil Extra Virgin Olive oil and to the Uptown Farmers’ Market and Arizona farmers – Steadfast Farms for the incredible carrots, and McClendon Select for the fresh arugula.

Steps to Create a Quick Winter Salad

Step 1: Choose a few organic produce. Plus, an olive oil, whole grain, and fresh herb.

Step 2: Get your mise en place – everything into place – with veggies chopped and mindfully organized.

Step 3: Decide which ingredients to pair together for the salad. Today’s pairings: Arugula, tomatoes, sea salt, brown rice, and basil olive oil. Avocado pairing: the avocado, carrots, tomatoes, and fresh Arizona lemon. When you are pairing your ingredients, have fun and use your intutition. There are no right or wrong pairs.

Step 4: Toss the arugula ingredients to coat the leaves with olive oil, lemon, and sea salt.

Step 5: Gently mix the avocado ingredients and press into a ring mold.

Step 6: Plate and enjoy! I had fun playing a little with the sweet carrots!

If you are looking for more simple culinary skills, recipes, and ideas to cook intuitively, check out my book, “A New View of Healthy Eating.”

January 6, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Really Quick Veggie Sauté

by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
When our days are full and we don’t have a lot of time to cook, a veggie sauté is a great option for a quickly prepared dinner. Today’s veggie sauté was inspired by several of my purchases from our local Arizona farmers’, including sweet potatoes, I’itoi onions, and arugula. To these veggies, I added a tomato, green pepper, and a few of my favorites, the olives, capers, and sun-dried tomatoes. The quick sauté was a beautiful combination of warming, sweet and earthy.

Simple Steps to make a Quick Veggie Sauté

Step 1: Choose a few veggies. An aromatic onion. Some veggies with more moisture (like tomatoes and bell peppers) and some more dense root veggies, such as sweet potatoes, carrots, or beets. And, some light greens such as arugula or spinach.

Step 2: Chop veggies in different shapes for visual interest in your dish.

Step 3: Heat sauté pan at low heat. When the pan is warm, add a few tablespoons of organic extra virgin olive oil. Yes, when we use a high quality olive oil, with low acid level, below .7%, we can cook with it.

Step 4: Add onions to the pan and gently sweat for about 5 minutes, until the onions are translucent.

Step 5: Add bell pepper, increase heat to medium, and cook for a few minutes to release the flavors.

Step 6: Add tomatoes and cook for another few minutes, to build the flavor base for the sauté. Add in a few pinches of sea salt to bring out the sweetness of the tomato.

Step 7: Add sweet potatoes. Cook for another few minutes until the sweet potatoes are soft.

Step 8: Add extras such as sun-dried tomatoes (re-hydrated in a simmering pot of water for a few minutes), olives, and capers.

Step 9: Add a handful of arugula, gently toss, and cook for a minute or two.

Step 10: Plate the veggies and enjoy.

Quote from “A New View of Healthy Eating”

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

Culinary Tip from “A New View of Healthy Eating”: What’s the Difference: Sauté vs. Stir-fry

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

ACTION: Have fun shopping at your local farmers’ market and create a quick, simple, delicious veggie sauté and share your creation with us on Facebook: www.facebook.com/NewViewHealthyEating

A few Veggie Sauté ideas from book, “A New View of Healthy Eating”

Interested in more healthy recipes, culinary techniques, and nutrition tips, purchase “A New View of Healthy Eating” today!

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What is your top nutrition or cooking issue?
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If your organization is interested in a cooking workshop, event, or retreat, please let us know your interests. Thanks!

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January 5, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Simple Steps to Quick Pickle Veggies
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
Today was a full day of menu and recipe visioning and farmers’ market shopping for the Plantlab Culinary Cooking Course Final Project. As a result, I did not have a lot of time for cooking and ate left-over roasted veggies and hummus for dinner. With only a little time to share a recipe with you today, I decided to make a very quick pickle to share with you.

Pickling is basically a way to preserve food by fermentation with with acid (vinegar), salt, and a sweetener. Today’s pickle features fennel bulb, apple cider vinegar, sea salt, agave, black peppercorns, plus an orange and fresh thyme.

Simple Ingredients
- 2 cups sliced veggies, such as cabbage, cucumbers, carrots, or fennel, green beans, beets, Brussels sprouts.
- 1 citrus fruit, such as orange or lemon
- Few sprigs fresh herbs, such as thyme, dill
- 2-3 tbsp sea salt
- ½ cup vinegar (apple cider vinegar, white wine vinegar, rice vinegar)
- ¼ cup sweetener (agave, honey, maple sugar, coconut sugar, palm sugar)
- ½ cup water, as needed
- Extras: ½ tsp dried spices such as coriander, fennel seeds, caraway seeds, dill seeds, mustard seeds
The Simple Steps to Prepare Your Pickled Veggies

Step 1: Choose a veggie, such as fennel, cabbage, carrots, or cucumbers, beets, green beans, or Brussels sprouts.

Step 2: Thinly slice the veggies with a knife or mandoline. If you use a mandoline to thinly slice the veggies, they will absorb the vinegar mixture more and become more sour.

Step 3: Massage the veggies, citrus with the salt, pepper, and fresh herbs in a large bowl.

Step 4: Whisk the vinegar and sweetener in a small bowl.

Step 5: Place the massaged veggies into a quart sterilized Mason Jar.

Step 6: Pour the vinegar and sweetener mixture into the jar to cover the veggies.

Step 7: Add enough water to fully cover the veggies, leaving about 1” space at top of jar.

Step 8: Cover the top of the veggies with a lettuce or cabbage leaf to make sure all veggies stay submerged in the liquid to prevent bacteria growth.

Step 9: Store the jar at room temperature, out of direct sunlight for 5-7 days to allow for fermentation.

Step 10: After 5-7 days, taste the pickled veggies. When you like the level of sourness, store in your refrigerator for about 2 weeks.

Step 11: Enjoy your pickled veggies with a slice of avocado or nut cheese.

ACTION: Have fun experimenting with quick pickling with veggies from your farmers’ market and with different spices.

For more simple recipes, culinary and nutrition tips, I’m happy to mail a copy of my book, “A New View of Healthy Eating,” to you or your friends.

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What is your top nutrition or cooking issue?
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If your organization is interested in a cooking workshop, event, or retreat, please let us know your interests. Thanks!

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January 3, 2018
A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: How to Roast Beautiful Veggies: Romanesco and Sweet Potatoes

by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
Roasting veggies is such a simple culinary technique that I taught my 88- and 91-year old Mom and Dad how to prepare them while in Cocoa Beach during the Christmas 2017 holiday. The key is to choose a few of your favorite veggies, add some organic extra virgin olive, oil, and sea salt or a mix of dried herbs. I was so excited to purchase a Romanesco cauliflower, a beautiful blend of cauliflower and broccoli and local Arizona farmers’ sweet potatoes for today’s roasted veggies.

Simple Steps to Roast Romanesco and Sweet Potatoes

Inspired by the beautiful Romanesco!

Step 1: Get set with your mise en place – all ingredients in place: Romanesco, sweet potato, organic extra virgin olive oil, and sea salt.

Step 2: Steam Romanesco. Prior to roasting, steam chopped romanesco in bamboo steamer for about 5 minutes. The romanesco is ready when fork easily slides into the veggie.

Step 3: Gently toss sweet potato and romanesco with organic extra virgin olive oil and pinch of sea salt.

Step 4: Mindfully place veggies on a sheet pan. Be sure the veggies do not touch, to prevent them from steaming.

Step 5: Roast veggies in 400 degree oven for 15 minutes. Flip and roast another 8-12 minutes. Sweet potatoes will be crisp on outsie and soft inside.

Step 6: Get set for plating. Today, I added home-made hummus, olives, and capers to the roasted romanesco and sweet potatoes.

Step 7: Have fun mindfully plating your veggies. Be intuitive and remember, we eat with our eyes first.

Step 8: Mindfully enjoy your meal!

YOUR ACTION: Choose a few of your favorite veggies, roast and plate them. Enjoy. And, share your culinary creation with us on Facebook: www.facebook.com/NewViewHealthyEating

January 2, 2018