Experience Nutrition

Category: Way 6: Enjoy Whole Grains

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.

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.

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.

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.

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.

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.

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.

January 10, 2016
Experience Nutrition: Organic Sprouted Spelt Flatbread Recipe
By Melanie Albert, Founder & CEO, Experience Nutrition Group, LLC. 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 few years ago I discovered that I was sensitive to gluten (the protein in grains like wheat, barley and rye). By exploring different grain flours, I’ve found that I’m not sensitive (no hives, no bloating, no headaches) to the Organic Sprouted Spelt Flour by One Degree Organic Foods. During the last few months, I’ve traveled with this flour and have made organic flat bread with 15 pounds of it. Have fun making your own flatbread.

What You Need
- ¾ cup hot (not boiling) water
- 1 TBSP dry yeast
- ½ TBSP honey
- 2 TBSP organic olive oil
- 2 cups organic spelt flour
- ½ tsp sea salt
Simple Steps: Make the Dough
- Put 1 TBSP dry yeast into ¾ cup hot water, add ½ TBS honey and ½ TBSP olive oil. Let it sit for about 10 minutes
- Put 2 cups sprouted spelt flour in bowl with ½ tsp sea salt
- Add the water with yeast into the flour
- Blend with a fork a few minutes, then knead with your hands another few minutes. Only knead for about 4-5 minutes total. Otherwise the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water.
Simple Steps: Dough Rises & Into the Oven
- Split the dough in half. Place 2 balls of dough into a bowl which has coated with organic olive oil, and cover for about 2 hours (to rise)
- Again, split the dough into 2 sections and spread it onto a pizza brick with your hands
Simple Steps: Bake & Enjoy!
- Pre-heat oven at 500 degrees with pizza brick in oven
- Bake for 5 minutes, check it, bake for another 3-5 minutes, as needed
- Enjoy your flatbread with olive oil and/or balsamic vinegar, as a pizza, or just plain
Come over to Facebook www.facebook.com/experience.nutrition.now and post your photos or ask questions.
August 22, 2015
9 Ways 90 Days: Why We Need Carbs
By Melanie Albert, Nutrition & Wellness Expert, Author & Speaker, Founder & CEO Experience Nutrition

Excerpt from book: “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating & living.”

9 Ways 90 Days: Eat Whole Grains

Why We Need Carbs

People are confused about carbs and about whole grains. Many diets are no carb or low carb, but in reality our bodies need about 40-50% carbs every day at every meal. The problem is that people eat low quality carbs, like cookies, cakes, crackers and bread. Other carbohydrate-rich foods, such as whole grains, beans, vegetables are good for us.

Carbs are:
- The body’s main source of fuel
- Easily used by the body for energy
- Needed for the central nervous system, kidneys, brain and muscles (including the heart) to function properly
- Stored in the muscles and liver and later used for energy
- Vital to intestinal health and waste elimination
Anatomy of a Grain

Bran: The outer shell of grain which protects the seed. Contains fiber, B vitamins and minerals.

Germ: Nourishment for the seed. Contains B vitamins, minerals, vitamin E, and phytonutrients.

Endosperm: Energy for the seed. Contains carbohydrates, some protein and B vitamins.

What Makes a Grain a Whole Grain?
- It has not been processed (made into other food products like flour, cookies, bread or crackers)
- It is a whole food and includes the germ and bran
- It is considered a “good carb”
Refined grains: Grains or grain flours that have been significantly modified from their natural composition. Generally involves mechanical removal of bran and germ. Further refining includes mixing, and bleaching.

Enriched grains: Thiamin, riboflavin, niacin and iron are often added back to nutritionally enrich the product. Because the added nutrients represent a fraction of the nutrients removed, refined grains are considered nutritionally inferior to whole grains.

ACTION

Go to our Facebook page and share what grains you currently eat and which you will enjoy in the future.
March 20, 2014
9 Ways 90 Days: Simple Organic Sprouted Spelt Flatbread Recipe

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

A few years ago I discovered that I was sensitive to gluten (the protein in grains like wheat, barley and rye). By exploring different grain flours, I’ve found that I’m not sensitive (no hives, no bloating, no headaches) to the Organic Sprouted Spelt Flour by One Degree Organic Foods. During the last few months, I’ve traveled with this flour and have made organic flat bread with 15 pounds of it. Have fun making your own flatbread.

Organic Sprouted Spelt Flatbread Recipe

·         What You Need

o   ¾ cup hot (not boiling) water

o   1 TBS dry yeast

o   ½ TBS honey

o   2 TBS organic olive oil

o   2 cups organic spelt flour

o   ½ tsp sea salt

·         Simple Steps

o   Pre-heat oven at 450 degrees

o   Put 1 TBS dry yeast into ¾ cup hot water, add ½ TBS honey and ½ TBS olive oil. Let it sit for about 10 minutes

o   Put 2 cups sprouted spelt flour in bowl with ½ tsp sea salt

o   Add the water with yeast into the flour

o   Blend with a fork a few minutes, then knead with your hands another few minutes. Only knead for about 4-5 minutes total. Otherwise the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water

o   Split the dough in half. Place 2 balls of dough into a bowl which has coated with organic olive oil, and cover for about 2 hours (to rise)

o   Again, split the dough into 2 sections and spread it onto a pizza brick or silicon sheet with your hands

o   Bake for 5 minutes, check it, bake for another 5 minutes

o   Enjoy your flat bread with olive oil and/or balsamic vinegar, or just plain

Come over to Facebook www.facebook.com/9ways90days and post your photos or ask questions.

February 26, 2014
9 Ways 90 Days: Very odd: Craving Real Whole Grains today.
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience Nutrition
While chatting with a friend on Facebook this morning, I just realized that I must be craving real whole grains. This morning I have cooked and eaten steel cut oats with raw almonds and apples for breakfast. Kneaded organic sprouted spelt flour to bake flatbread, and am soaking brown rice to cook with dinner.

9 Ways 90 Days: Please Eat Real Whole Grains

Crazy. I have never craved whole grains like this. So, my body may be missing something. Real whole grains (not processed) are nutrient-rich. Full of protein, fiber, B-complex, iron and magnesium. Whole grains balance sugar highs and lows. Due to the fiber in whole grains, they digest slowly, and produce more stable blood sugar levels than refined, processed grains.

Be sure to consume whole grains. Do not eat grains processed or refined into bread, crackers or cereal.

According to the Whole Grains Council (www.WholeGrainsCouncil.org) the benefits of whole grains most documented by studies include:
- Reduce stroke risk by 30-36%
- Reduce risk of type 2 diabetes risk by 21-30%
- Reduce heart disease risk by 25-28%
- Better weight maintenance
- Reduce risk of asthma
- Healthier blood pressure levels
- Healthier carotid arteries
- Reduce risk of inflammatory disease
- Lower risk of colorectal cancer
- Less gum disease and tooth loss
Come on over to Facebook and share a photo of your favorite whole grains.
January 9, 2014