Tag: cookathome

  • EXPERIENCE NUTRITION: Food & Lifestyle Tip of the Day: 5 Steps to Cook Intuitively During our Stay-at-Home. Avocado Salsa Recipe

    EXPERIENCE NUTRITION: Food & Lifestyle Tip of the Day: 5 Steps to Cook Intuitively During our Stay-at-Home. Avocado Salsa Recipe

    Now that nearly everyone around the world is staying at home to help flatten the Coronavirus Curve, I will be sharing simple Food & Lifestyle Tips of the Day. The intention of the tips is to give you ideas that you could incorporate easily into your day-by-day activities around living a healthy lifestyle while we are all at home. And, in the long run implement tips that resonate with you to positively affect your life. — Melanie Albert

    Some of the tips will be around plant-based food, cooking, and eating with recipes, culinary (cooking) techniques, and even food art. Other tips will focus on positivity, mindfulness, and self-care.


    Meet Melanie Albert

    As a little background for those of you who do not know me, a few highlights. I am the founder & CEO of Experience Nutrition in Phoenix, Arizona, and award-winning cookbook author.

    • My passion is plant-based farm-to-table culinary, and I’ve led hundreds of cooking experiences, courses and retreats. I’m trained with 610 hours of plant-based culinary training.
    • 2007 graduate of the Institute for Integrative Nutrition / Certified International Health Coach
    • 9 years marketing, branding, and licensing consultant with Weil Lifestyle, LLC/Andrew Weil, MD
    • 5 years nutrition and cooking with former NFL players, catering and events at Super Bowls, and official Health & Wellness Partner of the NFL Alumni Association in 2011.
    • 200-hour Registered Yoga Teacher and nearly 20 years practicing yoga.
    • For decades, I’ve lived my passion around healthy lifestyle, cooking, and eating, and am happy to share ideas with you.
    • I’ve been a work-from-home entrepreneur for 25 years; thus I have decades of personal experience with being at home, and enjoying it.

    I hope you are inspired by some of the motivational food and lifestyle tips I share with you.


    Experience Nutrition: Food & Lifestyle Tip of the Day: Cook Intuitively…with what’s in Your Refrigerator.


    What is Intuitive Cooking?

    With Intuitive Cooking, we pay attention to food. We notice the shapes, colors, flavors, and aromatherapy. By listening to our heart or gut, we choose a few foods we wish to purchase (at local farmers markets, if possible). When it’s time to cook, we pay attention to our bodies. What are we craving. Which foods are we visually attracted to. Then we cook with those foods and enjoy our meals.

    During our stay-at-home, it is also important to cook with our intuition. We listen to our bodies and senses. And, we cook with what’s available in our kitchens during these days when our food options may be limited.

    5 Simple Steps to Get Started with Intuitive Cooking

    1. Learn basic culinary (or cooking) skills or techniques and then use those skills to intuitively create dishes and meals with ease and confidence.
    2. Cook with what’s in your kitchen.
    3. Use a recipe as a guide.
    4. Substitute ingredients in the recipe with what you have in your refrigerator.
    5. Have fun experimenting and enjoy your creation.

    Intuitive Cooking Avocado Salsa Recipe

    Today, with intuitive cooking in mind, I created a very simple Avocado Salsa with what was in my refrigerator and little edible garden. This is a quick and easy lunch or snack. You’ll need an avocado, an aromatic (any onion), garlic (if you have it), a small tomato, citrus (lemon or lime), a fresh herb (parsley, basil, cilantro, marjoram), and sea salt. Plus, include optional ingredients for plating (such as broccoli or cauliflower).

    Use this recipe as a guide for Avocado Salsa with whatever veggies are in your refrigerator. Some ideas: Green or red bell peppers, carrots, celery, cucumbers, olives.

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    Serves 1

    Simple Ingredients

    • 1 avocado
    • 2 tbsp onions
    • ½ tsp garlic cloves, minced
    • 1 small tomato or ½ cup mini tomatoes
    • ½ tsp lemon juice
    • ½ tsp lemon zest
    • 1 tbsp fresh herbs, such as basil, cilantro, or marjoram
    • Pinch sea salt
    • Optional: few broccoli stems

    Simple Steps

    • Chop ingredients.
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    Avocado Salsa: Ingredients Chopped & Ready
    • Toss all ingredients into a bowl.
    • Mix with a fork.
    • Mindfully plate.
    • Enjoy.

    Please share your Avocado Salsa creations with us on Instagram @nutritionauthor #experiencenutrition and let me know if you have any cooking questions.

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  • Experience Nutrition: “Stay-at-Home” Quick Roots & Greens Sauté. Featuring The Farm at South Mountain Spring CSA

    Experience Nutrition: “Stay-at-Home” Quick Roots & Greens Sauté. Featuring The Farm at South Mountain Spring CSA

    Since October 2018, I have had the honor to create weekly recipes for the CSA (Community Supported Agriculture) at The Farm at South Mountain, an urban farm less than a mile from my home. To date, I’ve intuitively created 47 recipes for the members of the CSA. Each Friday, I pick up the incredible just-harvested CSA produce and herbs at The Farm from lead farmer Billy Anthony, and then come home and create a recipe for the Saturday morning CSA bags.

    Cooking at Home. Right now, while more and more people are cooking at home with the Coronavirus “stay-at-home” I’m finding it even more important to share my recipes to more and more people, beyond the CSA members.

    For those of you who are cooking at home, I invite you to use this recipe as a guide to sauté a simple, tasty roots and greens dish. Use whatever roots (radishes, turnips, beets, carrots) and greens (kale, collards, dandelion greens) your local farmers are growing. And, for citrus, feel free to use a lemon, orange, or grapefruit.

    For the CSA members, I hope you enjoy creating this recipe with the beautiful local Arizona produce in your CSA.

    • Citrus: Grapefruit, lemons
    • Roots: Beets, Turnips, Mixed Radishes
    • Greens: Sugar Snap Peas, Braising Greens, Gem Head Lettuce
    • Farm Salad Bag with Glacier Lettuce
    • Mint
    • Eggs

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    Please share your culinary creations with us on Instagram @nutritionauthor @thefarmatsouthmountain.


    Honestly, it was a little emotional picking up my CSA at The Farm on Friday, March 27, 2020. Here’s a glimpse.


    Roots & Greens Sauté Recipe

    Thanks to Lead Farmer Billy Anthony of the Soil & Seed Garden for growing such beautiful, tasty produce for our community. We appreciate your dedication, especially while we are Coronavirus social distancing.

    Make this simple sauté with roots, greens, and the lemon from your CSA, along with an onion.

    SIMPLE INGREDIENTS

    • 1 medium purple daikon or another radish
    • 1 medium turnip
    • 3-4 stems kale
    • ½ cup sugar snap peas
    • 5-7 stems dandelion greens (from Farm Salad Bag)
    • ½ white or red onion, or 2 green onions, sliced (not in CSA)
    • 1 lemon, ½ juiced and zested
    • 2 tbsp extra virgin olive oil
    • Pinch sea salt
    • Garnish: Few mint leaves

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    SIMPLE STEPS

    Mise en Place (Everything into place)

    • Thinly slice radish and turnip with mandoline or knife.
    • Pull center stems out of kale and tear leaves into bite-size pieces.
    • Slice onions into moon-shapes.
    • Zest the lemon.

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    Cook

    • Pre-heat sauté pan on medium heat on stovetop.
    • Once the pan is warm, place onions in pan, sauté until soft, for about 3 minutes, stirring frequently.
    • Add sliced radish and turnip to the pan.
    • Drizzle sea salt, lemon juice, and lemon zest onto the radish and turnip.

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    • Sauté for 4-5 minutes, stirring frequently.
    • Move radishes and turnips to the middle of the pan.
    • Add snap peas, kale, and dandelion greens to the edges of the pan to cook with the olive oil.

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    • Drizzle a pinch of sea salt onto the green veggies.
    • Cook for about 4-5 minutes, stirring frequently.

    Plate

    • Plate the roots, greens, and sugar snap peas onto the plate.
    • Garnish with mint.

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    More Plant-Based Cooking Recipes. I look forward to sharing additional recipes and ideas with you, while we area all “at home” during the Coronavirus. Please check back, as I’m also shooting some simple cooking videos for my Experience Nutrition YouTube Channel. 


    Sedona Cooking Retreats. A few people have been asking about the 2020 Sedona Plant-Based Cooking Retreats. We have not yet cancelled the June 12-15, 2020 retreat, and at this point I’m pretty sure we will hold the September 18-21, 2020 retreat.  Let me know (Mel@MelanieAlbert.com) if you are interested in either retreat, and I will keep in touch with you.  Just fyi, link to the retreat information.

    By Melanie Albert, Founder & CEO Experience Nutrition, LLC in Phoenix, Arizona. Plant-Based Farm-to-Table Leader, award-winning cookbook author, speaker, corporate wellness, team building and retreat leader.