Experience Nutrition

Tag: healthy cooking

  • Experience Nutrition Recipe: Arizona Cucumber Summer Salad

    Experience Nutrition Recipe: Arizona Cucumber Summer Salad

    This fresh summer salad was inspired by the pickling cucumbers purchased at the Downtown Phoenix Farmers Market. When I purchased the cucumbers I was planning on making some quick pickles. Instead, I ended up enjoying them as a raw snack and this fresh salad.

    Enjoy the video of the salad…from farmers market to table…

    Chopped Cucumber Salad

    Inspired by the beauty of the cucumber…

    Simple Ingredients

    • 1 small cucumber (Crooked Sky Farm)
    • 1 tomato (Crooked Sky Farm)
    • 1green pepper (Crooked Sky Farm)
    • 1 green onion
    • 1 cup yellow beans (Steadfast Farm)

    Simple Steps

    • Slice all veggies in unique shapes and sizes.

    Basil Garlic Lime Dressing

    Simple Ingredients

    • ½ lime, juiced
    • 2 tbsp organic extra olive oil
    • 3-4 basil stems (Melanie’s garden)
    • 1 garlic clove, minced (Blue Sky Organic Farm)
    • Pinch sea salt

    Simple Steps

    • Place all ingredients into small blender.
    • Blend until desired level of smoothness.

    Dress the Salad

    • Place all chopped ingredients into a medium bowl.
    • Pour dressing over the veggies.
    • Gently toss to coat all veggies with the dressing.

    Salad Food Art

    • Plating Mise en Place: Mindfully gather the salad, garnish, and bowl for plating

    • Mindfully plate the chopped cucumber salad with extra slices of cucumber, tomatoes, and fresh basil.
    • Enjoy!

    Another view…the beauty of the Cucumber Salad

    As you may be aware I am getting ready to announce “The 5-Day Beautiful Food Art Challenge”.

    If you’d like to be included in our e-mail to learn more about the Challenge, please fill in your Name and E-Mail below. Thanks!

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

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

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

    WOW Recipe 66!

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

    Beautiful Kale at The Farm at South Mountain.

    GRAFFITI CAULIFLOWER ROASTED & SAUCE

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

    Steps to Prepare the Dish

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

    ROAST CAULIFLOWER, CARROTS & GARLIC

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

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

    GRAFFITI CAULIFLOWER SAUCE.

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

    MINDFUL PLATING

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

    ENJOY

    Enjoy the simple beauty of the Cauliflower Carrot Food Art.

    One more look at the Graffiti Cauliflower Food Art Dish.

    Pause. Enjoy.

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

  • TV Segment: Farm-toTable Cooking: SustainableU City of Peoria,

    TV Segment: Farm-toTable Cooking: SustainableU City of Peoria,

    Farm-toTable Cooking TV Segment: SustainableU City of Peoria, October 7, 2020.

    For several years I’ve been hosting farm-to-table cooking demos and experiences with the Sustainable U Program with the City of Peoria.

    With the Covid-19 Pandemic, rather than in-person cooking experiences, I’m honor to share plant-based cooking with our community via the tv cooking segment.

    Click to get some ideas from the TV Segment to learn about the foods for your immune system and how to create 3 beautiful plant-based farm-to-table salads.

    Oh my…I think it was around 112 degrees when I arrived at the Peoria Channel 11 studio.
    All set for the TV Shoot. Beautiful food, thanks to our local Arizona farmers.
    The sign of the times…Coronavirus Pandemic 2020.
    Eat local!

    Please fill out the form if you’d like to collaborate on plant-based farm-to-table media opportunities.

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

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

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

    Winter CSA Week 3: 12.05.20

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

     

     

     

     

     

     

     

     

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

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

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

    Steps to Prepare the Dish

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

    All Recipes Serve 2

    THAI BASIL & KAFFIR LEAVES PESTO

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

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

    ROASTED BEETS

    Use this Quick Roasted Veggie method to easily cook roots.

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

    ROASTED BEET HUMMUS

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

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

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

  • Experience Nutrition: The Farm at South Mountain CSA Recipe 56: Roasted Beet & Turnip Bowl

    Experience Nutrition: The Farm at South Mountain CSA Recipe 56: Roasted Beet & Turnip Bowl

    Happy to share with you this week’s recipe video for the Winter 2020 CSA at The Farm at South Mountain, right in my neighborhood in Phoenix, Arizona.

    The recipe was inspired by the beautiful beets, scarlet queen turnips, and rosemary. And, of course, the pecans that grow right at The Farm.

    Enjoy this video of the Roasted Beet & Turnip Bowl, and use it as a guide to create your own Roots Bowl with beets, turnips, tossed salad greens, and a few of your favorite salad extras, such as cashew cream, figs, and blackberries for a fresh Winter dish.

    Steps to Prepare the Dish

    1. Roast the beets and turnips with the quick roast method.
    2. Prepare the Simple Cashew Cream.
    3. Crack the pecans.
    4. Make the simple acid, fat, salt salad dressing and toss with the greens.
    5. Mindfully plate the roasted roots, salad greens, pecans, Cashew Cream, and your favorite extras.

    Enjoy Cooking!!!!

    Recipe intuitively created by Melanie Albert, Founder & CEO of Experience Nutrition, Award-winning cookbook author, creator of the Plant-Based Food Art Movement. Leader in wellness, integrative nutrition, and culinary for 15 years.

     

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

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

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

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

    Simple Asparagus

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

    Bamboo Steamer Asparagus Recipe

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

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

    Basil Oil

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

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

     

    Bamboo Steamer Asparagus

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

     

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

     

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

     

     

     

     

     

     

     

     

     

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

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

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

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

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

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

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

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

    Key Shopping Categories

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

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

    Fresh Produce

    Roots

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

    • Carrots
    • Beets
    • Sweet potatoes
    • Radishes

    Greens & Veggies

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

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

    AP-IMG_1206-veg

    Fruit

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

    AP-IMG_1205-fruit

    Whole Grains

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

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

    AP-IMG_1244-grains

    Dried Beans & Legumes

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

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

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

    AP-IMG_1234-beans

    Nuts & Seeds

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

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

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

    AP-IMG_1239-nutsseeds

    Extra Virgin Olive Oil

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

    AP-IMG_1214-oil-salt-vine-dates

    Fresh Herbs

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

    • Parsley
    • Basil, dill, oregano, marjoram

    I-basil-IMG_7709

    Seasonings

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

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

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

    AP-IMG_1209-herbs

    Dry Goods

    Other extra foods to stock your pantry.

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

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

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

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

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

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

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

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

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

     

     

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

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

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

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

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

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

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

    Spring CSA Week 7: 4.25.20

     For the CSA members, items in the CSA include:

    • Roots: Beets, Carrots, Purple Daikon Radishes
    • Greens; Glacier Lettuce, Salad Greens
    • Veggies: Zucchini
    • Citrus: Grapefruit
    • Herbs: Basil & Dill
    • Aromatics: Green Onions
    • The Farm Eggs
    AP-IMG_3536-CSA
    The Farm at South Mountain. Soil & Seed Garden. CSA 4.25.20

    Raw Zucchini Lasagna

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

    AP-IMG_3655-rawfinal

    Lasagna & Hempseed Cream Ingredients

    AP-IMG_3538ZucchiniIngr
    Ingredients: Zucchini Lasagna. Hempseed Grapefruit Herb Cream.

    Lasagna Veggies

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

    Serves 2

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

    AP-IMG_3602-vegonparchment

    Hempseed Grapefruit Herb Cream

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

    SIMPLE INGREDIENTS

    • ½ cup hempseeds
    • ¼ cup grapefruit juice
    • 1 TBSP grapefruit zest
    • ¼ cup olive oil
    • 3-4 stems of dill, lemon basil
    • 2-3 onion green onions
    • Pinch sea salt
    AP-IMG_3560-AP-hempmise
    Mise en Place: Hempseed Cream

    SIMPLE STEPS

    • Place all ingredients into food processor.
    • Process until smooth.
    • Add water, as needed, for creamier sauce.
    AP-IMG_3584-hempseedcream
    Raw Hempseed Grapefruit Herb Cream

    SIMPLE PLATING

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

    AP-IMG_3655-rawfinal

    BONUS RECIPE: Baked Zucchini Lasagna

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

    SIMPLE EXTRA INGREDIENTS

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

    SIMPLE STEPS

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

    AP-IMG_3670-zucBaked

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

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

    AP-IMG_3510-sunflower
    Self Care: Sunflower!

  • Experience Nutrition: Arizona Farm-to-Table Summer Salad: Get the “Food Art” Steps

    Experience Nutrition: Arizona Farm-to-Table Summer Salad: Get the “Food Art” Steps

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

    During the summer in Arizona, our local farmers work very hard to grow beautiful produce for us in our 100+ degree weather, so I love to create beautiful dishes with it.

    Earlier this week while I was chatting with a friend who reminded me that there are often “behind-the-scenes” steps in creating a beautifully plated dish. So with this Summer dish, I’m sharing with you the full steps from the vision of the dish to the final plate.

    I hope you enjoy this “food art” lesson.

    Step 1: Stop by the farm and farmers markets to see what’s in season. This was especially important to me the last few weeks, as I was traveling in the Boston area, Cocoa Beach, Florida, and Barbados, so I lost track of what would be growing seasonally in Arizona.

    My first stop was The Farm at South Mountain, where Farm Operations Manager, Billy Anthony is growing hundreds of pounds of beautiful heirloom tomatoes.

    The Farm at South Mountain: Beautiful Heirloom Tomatoes

    My next stop was the Downtown Phoenix Public Market, where I often shop and lead cooking demos. I was happy to see that the farmers were growing some of my summer favorites. Thanks Blue Sky Organic Farms for the collard greens and leeks; and thanks to Maya’s Farm for the rainbow carrots.

    B-Phxmarket-IMG_7246

    Step 2: Pause and enjoy the beautiful produce from our farmers. Begin to visualize the creation of a beautiful dish. With intuitive cooking, once we learn cooking techniques and practice with recipes, we can intuitively create beautiful, tasty meals.

    Step 3: Pause again and choose a few different types of produce with different colors and textures.

    C-veggiesforsalad-IMG_7248.jpg

    Step 4: Cut the veggies and fruit in different shapes.

    D-summerveg-chop-IMG_7259.jpg

    Step 5: Pause, yet again, and intuitively notice if any of the produce “fits” together. Today, for me, it was a simple avocado salsa (or guacamole) with the tomatoes, avocado, colorful carrots, lemon, and sea salt.  And, the fresh peaches and butterscotch melon with a squeeze of lemon seemed to go together nicely.

    Avocado Salsa

    E-avocodo-tomato-IMG_7275.jpg

    Peaches & Melon

    E-fruit-IMG_7278.jpg

    Step 6: Arrange all of the ingredients and components (the Avocado Salsa, Peaches & Melon) in a plating “mise en place.” That is, all ingredients mindfully organized to be ready for plating.

    F-plate-mise-IMG_7282.jpg

    Step 7: Looking at the plating “mise en place” begin to visualize how the plate will look. Then, sketch out the plating of the dish, using colored pencils or markers. In the sketch include where the different foods will go onto the plate and the order to plate them.

    G-sketch-IMG_7287.jpg

    I’ve been mindfully plating for a few years now, and this process does take practice. Once we get into our own rhythm of sketching our dishes and plating, it becomes fluid and fun.  Key is to practice, practice, practice.

    Step 8: Mindfully plate the food, following your plating sketch. Know that this phase is also part of the food art process, so if your plate does not look exactly like your sketch, no worries at all. Enjoy it!

     

    All set to plate.

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    Step 9: Finally, mindfully enjoy eating your plate.

     

    Of course, first pause and enjoy your “food art”.

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    Enjoy…

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    We are only two months away from our Plant-Based Cooking & Self-Care Retreat in Sedona, Arizona September 13-16, 2019. Along with plant-based culinary skills we will also focus on mindfully plating and creating our own style of “food art”.

    Please feel free to call (602.615.2486) or e-mail if you’d like to chat about the retreat and take a look at the information about the retreat on ExperienceNutrition.com/sedona-retreats

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  • A New View of Healthy Eating: Plant-Based Recipes by Melanie Albert: Hummus 3 Ways

    A New View of Healthy Eating: Plant-Based Recipes by Melanie Albert: Hummus 3 Ways

    by Melanie A. Albert, intuitive cooking expert, award-winning author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC

    Last weekend I had the incredible opportunity to provide healthy plant-based food for my friend, Christina Jordan’s celebration of her cover of Woman’s World magazine. Christina, the founder of Fit Body Weight Loss, has lost 134 pounds and now guides her clients to lose weight the healthy way.

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    A few weeks ago, I had the amazing opportunity to be a segment of Christina’s tv pilot, teaching her clients how to make a massaged raw kale salad, so I was honored to be part of her magazine cover celebration.

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    Honored to be part of Christina Jordan’s magazine cover celebration, sharing the healthy organic farm-to-table culinary creations. Thank you, Christina.

     

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    For Christina’s celebration, I shopped at one of our incredible local Arizona organic farmers, Blue Sky Organic Farms.

    With the fresh, just-harvested organic produce from Blue Sky Organic Farms, I intuitively created several healthy dishes for the event:

    • 2 Salads
      • Arugula, Strawberry, and Figs. Basil Dressing
      • Kale, Heirloom Tomatoes, Golden Beets, Armenian Cucumbers. Lemon Garlic Dressing
    • 2 Tomato Gazpachos
      • Yellow Heirloom Tomatoes, Armenian Cucumbers, Mint
      • Red Heirloom Tomatoes, Red Peppers, Basil
    • Raw Seed Crackers
      • Mediterranean
      • Turmeric
    • Home-made Hummus
      • Classic Cumin Seeds, Coriander, Garlic, Lemon
      • Basil, Garlic
      • Turmeric, Nutmeg

    Simple Hummus Recipe

    Since the event, a few people have requested the culinary process to prepare the hummus. I invite you to learn the simple culinary technique of making the hummus, and then intuitively create your own with your favorite herbs and spices.

    Simple Ingredients

    • 2 cups cooked garbanzo beans
    • 1/3 cup chickpea water
    • 2-3 TBSP fresh lemon juice
    • 2 TBSP tahini
    • 2-3 cloves garlic, minced
    • Pinch sea salt

    Extra Ingredients

    • Classic: 1/2 tsp ground cumin seeds, ½ tsp ground coriander seeds
    • Basil: 1 cup fresh basil leaves
    • Turmeric: 1 tsp ground turmeric, ¼ tsp nutmeg, Omit garlic

    Simple Steps

    • Place all ingredients (except olive oil) into food processor.
    • Process to desired level of smoothness.
    • Stream in olive oil.

    A look at all three intuitive hummus creations:

    Classic Hummus

    Basil Hummus

    Turmeric Hummus

    The 3 Hummus Creations and Taste Testing

    Hummus with fresh organic veggies at Christina Jordan’s Magazine Cover Celebration.

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    Enjoying a plate of hummus…after the celebration.

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    The Hummus, Kale Salad, and Tomato Gazpacho recipes are all in Melanie Albert’s award-winning cookbook, “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods.”

    Purchase the book, and Melanie will autograph and gift-wrap for you.

     

  • A New View of Healthy Eating: Healthy Recipes by Melanie Albert: Get Clear on Plant Protein and Simple Steps to Sprout Beans

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC

    This year I have the wonderful opportunity to lead the monthly Healthy Cooking Demo at the Humana Community Center in Mesa, Arizona. Each month Humana gives me a new topic to focus on. This week, the February topic was plant sources of protein. We cooked one of my favorite simple soups: Lentil Quinoa, along with Lemon Hummus, and I showed my jar of sprouted mung beans.

    Plus, we had a positive conversation around sources of plant proteins. Take a look at this chart that I originally created a few years ago when I was guiding former NFL players and their families about nutrition and cooking.  One of the first questions the guys always asked me: “Mel, will you make my stop eating meat?” I told them that I would not force them to stop eating meat, but I would teach them good sources of plant protein, and hopefully, they would reduce their consumption of meat.

    Protein in Plants and Animals

    • When we clearly examine protein sources, we see that we can indeed get enough protein in our diets from plant-based foods rather than from the typical SAD – Standard American Diet – of red meat, pork, poultry, and dairy.
    • It’s important to note how the levels of protein in many plant foods are comparable to the protein levels in meat, poultry, cheese, and fish. For instance, in a 3.5-ounce serving, pork and tuna have 30 grams, and chicken and Swiss cheese both contain 27 grams of protein. These levels of protein in animal food are comparable to pumpkin seeds with 30 grams, lentils with 26 grams, and hemp seeds with 23 grams.

    Simple Protein Chart

    Protein Grams per 100 Grams (3.53-ounce) servings

    30.2 Pumpkin seeds

    30.0 Pork

    30.0 Tuna

    29.1 Beef tenderloin steak, lean only

    29.3 Turkey

    28.4 Nori (sea vegetable)

    27.3 Salmon, sockeye

    27.1 Chicken

    26.9 Swiss cheese

    26.7 Halibut

    26.7 Beef chuck eye roast

    25.8 Lentils, raw

    23.6 Kidney beans, raw

    22.5 Hemp seeds

    21.6 Black beans, raw

    21.5 Dulse (sea vegetable)

    21.4 Pinto beans, raw

    21.2 Almonds

    20.3 Pistachio nuts

    19.4 Beef, grass-fed, ground

    19.3 Garbanzo beans, raw

    19.3 Sunflower seeds

    18.3 Flax seeds

    18.2 Cashews

    18.1 Beef tenderloin

    16.6 Soybeans

    16.6 Inca berries*

    16.5 Chia seeds

    15.4 Cacao*

    15.2 Walnuts

    14.3 Goji berries

    14.1 Quinoa, uncooked

    12.4 Cottage cheese, 1% fat

    3.4 Milk, non-fat

    3.3 Soymilk

    Source: USDA National Nutrient Database

    * Not in USDA Database

    Today, I enjoyed the sprouted mung beans in a fresh farmers’ market salad intuitively created with the veggies and spring mix from the Farm Tour with Blue Sky Organic Farm, and purple cauliflower from Maya’s Farm, about ¼ mile from my home. Blue Sky Organic Farm, 30 miles west of my home, grows about 150 varieties of produce on 35 acres. Their beautiful spring mix comes from 18-21 different varieties of baby greens. Blue Sky Organic Farm triple washes and spin dries the mixture at high velocity, so we can easily enjoy it in our salads.

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    SIMPLE INGREDIENTS

    • Bamboo Steamer Veggies
      • Romanesco
      • Purple Cauliflower
      • Fennel
      • Yellow wax beans
      • Spring mix
      • Mung bean sprouts
    • Salad Dressing
      • Fresh lemon
      • Basil olive oil
      • Sea salt
      • Fresh home-grown basil

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    Excerpt from “A New View of Healthy Eating”: Simply Sprout Beans: Try Mung Beans

    In the winter of 2014 I started to sprout beans while learning in the Plant-Based Professional Certification with Rouxbe Cooking School. When I visited my parents in Florida, we decided to experiment with sprouting different kinds of organic legumes (mung, adzuki, and green lentils) and a few seeds (sunflower and broccoli). Within a week, we had 12 quart jars full of sprouted beans and seeds. Luckily for my parents’ Cocoa Beach neighbors, they also enjoyed sprouts in their meals.

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    Soaking and Sprouting

    The soaking and sprouting process releases dormant enzymes that make beans more easily digestible and, in some cases, even more nutritious.

    Mung beans are the most widely eaten sprout on our planet and have been cooked in Chinese dishes for centuries. Mung beans, a great plant protein, are fun and easy to sprout, and can be eaten raw or cooked. Add raw mung beans to the top of a salad, avocado salsa or hummus for a nice crunch. Cook sprouted mung beans for added protein in veggie stir-fries or soup.

     7 Simple Steps to Sprout Mung Beans

    1. Soak ¼ cup dry mung beans in a few cups of water for 8 to 12 hours out of direct sunlight.
    2. Rinse beans and place them in a wide-mouth quart Mason jar with a wire lid.
    3. Rinse beans with cold water 2 to 4 times a day.
    4. After each rinsing, rest the jar on a slant so that any extra water can drain out of the jar.
    5. Harvest beans in 2 to 5 days.
    6. After sprouts have completely dried, store in the refrigerator.
    7. Enjoy raw in a salad or wrap or cooked in a stir-fry.

    Today’s Mung Beans

    You can purchase Melanie’s cookbook, “A New View of Healthy Eating” and also let us know if you’re interested in a Cooking Workshop, Event, or Retreat. Would love to explore your ideas and create a fun program for your organization.

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  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Get to Know Farmers’ Markets and CSAs (Community Supported Agriculture)

    A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Get to Know Farmers’ Markets and CSAs (Community Supported Agriculture)

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

    This evening I had the wonderful opportunity to participate in the Living an Edible Landscape Life with urban gardener Joan Baron, sponsored by the Scottsdale Green Building Program.

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    Today, Joan Baron shared key tips to start a home garden in Arizona (which I’ll share in another blog). We also cooked a simple salad with Joan’s just-harvested greens, 3-ingredient salad dressing (Meyer lemon, extra virgin olive oil, sea salt, plus fresh mint), and a beautiful veggie saute with green onions, spring garlic, tomatoes, golden and striped beets, carrots, and watermelon radish.

     

    During the evening we discussed the value of shopping for local, in-season food at farmers’ markets and CSA’s (Community Supported Agriculture). I promised a few of the attendees at the workshop that I’d blog about farmers’ markets and CSA’s…

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    Excerpt from “A New View of Healthy Eating”

    Shop at Farmers’ Markets in Your Area

    As demand for locally grown fruit and vegetables has increased, farmers’ markets have steadily grown in number throughout the last few decades. According to the USDA Farmers Market Directory, in June 2017 there were 8,687 registered farmers’ markets as compared to 1,744 in 1994—an increase of more than 7,000 in 23 years. In addition to the USDA Farmers Market Database, another source to find farmers’ markets in your area is www.localharvest.org.

    Favorite Phoenix Farmers’ Markets

    We are so fortunate in the Phoenix area, as we have farmers’ market across the Valley of the Sun every Saturday, and even have a few mid-week markets. I recommend shopping at a farmers’ market that’s convenient and to getting to know your local farmers.

    I live in the South Phoenix area and my favorite markets are:

    • Downtown Phoenix Openair Market, Central and McKinley, Phoenix, Saturday, 8am-1pm
    • Scottsdale Old Town Farmers’ Market, 1st Street and N. Brown, Saturday, 8am-1pm
    • Uptown Farmers’ Market, Central and Bethany Home, Phoenix, Saturday and Wednesday 9am-1pm, Wednesday, 9am-1pm
    • Ahwatukee Market, 48th Street and Warner, Tempe, Sunday, 9am-1pm

    In addition to farmers’ market it’s great to buy a CSA (Community Supported Agriculture). 

    Excerpt from “A New View of Healthy Eating

    Commit to 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, customers receive a sampling of produce that is available from one farmer or a group of local farmers. CSAs cost $25 to $35 per week for six to eight weeks and are perfect for those of us who wish to experiment with unique, interesting, locally grown food. Farmers distribute CSA’s at farms, farmers’ markets, and convenient pick-up locations, such as yoga studios. Some farms even deliver CSA’s right to your home.

    Great CSA’s in Phoenix

    Since I primarily shop with our local Phoenix farmers for both my personal cooking and cooking classes, I’m very familiar with our local organic small farmers. A few of my farmer friends offer CSA’s. If you’re in the Phoenix area, check out the CSA’s from these farmers and know that you do not need to live near their farms, as they have various pick-up locations around the Valley.

    • Maya’s Farm, South Phoenix. My favorites: Fresh herbs, flowers, edible flowers. www.mayasfarm.com
    • Steadfast Farm, Queen Creek. My favorites: Yellow and orange carrots, Romanesco. www.stead-fast-farm.com
    • Blue Sky Organic Farms, Litchfield. My favorites: Dinosaur kale, dandelion greens. blueskyorganicfarms.com

    ACTION: I invite you to shop at your local farmers’ markets and/or support your local farmers’ by participating in a CSA (Community Supported Agriculture.)

  • 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

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    Simple Steps

    • Pre-heat oven to 350 degrees Fahrenheit.
    • Slice peppers, carrots, and green onions.

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    • Place all veggies in a large baking pan.
    • Drizzle with olive oil.
    • Add a few pinches of sea salt.
    • Lightly toss the veggies.

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    • Roast for about 1 ½ – 2 hours, stirring and breaking down tomatoes occasionally.

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    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.

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    The next time you roast tomatoes, please share your creations with us on Facebook: www.facebook.com/NewViewHealthyEating

  • 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.

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    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.

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    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.

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    • Dehydrate at 115 degrees for about 10-12 hours. Enjoy the tomato aromatherapy while dehydrating.

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    • Store in air-tight glass jars.

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    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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  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Quick Lentil Quinoa Sweet Potato Soup

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

    A few days ago a friend asked me for some ideas to create plant-based protein meals. Interestingly, when I was teaching former NFL players how to cook, one of the first questions they asked me was: “Mel, will I have to stop eating meat?”. Well, I let them know that if they ate meat, they should eat clean meat. I also let the NFL guys know that there are some great sources of plant protein, including legumes (beans, lentils) and some whole grains, such as quinoa, which is a complete protein. Lentil quinoa soup is quick and easy, as both ingredients do not need to be pre-soaked.

    Today’s soup is one that I taught former Arizona Cardinal, John Bronson how to cook. Take a look at the photos in my book, “A New View of Healthy Eating,” of John enjoying learning how to make Lentil Quinoa Soup with lots of anti-inflammatory turmeric.

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     LENTIL QUINOA SWEET POTATO SOUP RECIPE

    SIMPLE INGREDIENTS

    • 1 cup lentils
    • 3-4 carrots and/or sweet potatoes, chopped
    • 2-3 cloves garlic, minced
    • 1 onion or 5-6 green onions, minced
    • 3-4 celery stalks, chopped
    • 2 tbsp organic extra virgin olive oil
    • 5-inch strip of kombu seaweed, if desired
    • 1 cup brown rice or quinoa
    • 6-8 cups water
    • ½ tsp cumin seeds, hand-ground
    • 1 tsp black pepper
    • ½ bunch kale, torn or chopped into bite-size pieces

    Simple Steps to create your Lentil Quinoa Sweet Potato Soup

    • Step 1: Gather your mise en place.

     

    • Step 2: Heat large soup pot at medium-low, add onions and cumin seeds to pot, and sweat for 5 to 10 minutes.
    • Step 3: Add celery and carrots, and cook for about 5 minutes.
    • Step 4: Add garlic and cook for about 30 seconds.

     

    • Step 5: Add sweet potatoes to pot and cook for about 5 minutes.

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    • Step 6: Add ground turmeric to the pot.

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    • Step 7: Rinse lentils and quinoa and pour into pot.

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    • Step 8: Add about 8 cups of water to the pot.
    • Step 9: Bring soup to a boil.
    • Step 10: Lower to simmer and cook covered for about 30-45 minutes.

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    • Step 11: Enjoy. Today, I topped with fresh pea shoots for freshness.

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    If you’re interested in additional simple recipes, “A New View of Healthy Eating” is available.

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  • A New View of Healthy Eating: Intuitive Cooking with Winter Arizona Farmers’ Market Goodies. Part 1: Organic Arugula

    A New View of Healthy Eating: Intuitive Cooking with Winter Arizona Farmers’ Market Goodies. Part 1: Organic Arugula

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

    I love our Winter Farmers season out here in Arizona. Yes, it’s November and I’m so excited about the incredible, beautiful food our local Arizona farmers are growing. Also, as many of you are aware I embrace the concept of intuitive cooking.

    This week I’m sharing with you the intuitive dishes I create this week inspired by my farmers’ market goodies.

    On Saturday I shopped at the Old Town Scottsdale Farmers’ Market. First, I walk the market and notice what the different farmers are growing locally and in our season. Then, I love to notice what I get excited about and start shopping. Since I teach so many cooking classes and since we have so many incredible farmers in the Phoenix area, I purchase a few different veggies and fruit from different farmers.

    Take a look at all the goodies from the Old Town Scottsdale Farmers’ Market.

    Dish 1: Mediterranean Arugula Salad. Dolmas. Garlic Hummus.

    I love the spiciness of arugula and was craving dolmas (stuffed grape leaves), so when I arrived home from the market, I prepared a very quick salad. Salad highlight: Saltiness of dolmas, olives, and  capers combined with freshness of cilantro micro-greens (new favorite micro-green).

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    Dish 2: Arugula Salad Number 2

    This salad was created while watching the Arizona Cardinals football game, so it needed to be a quick process. Quick gentle toss of the spicy arugula with Meyer lemon, olive oil and sea salt. Salad highlight: Contrast of the garlicy green onion with spicy arugula.

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

    Have fun shopping and intuitively creating your own dishes. Share your creations with us on Facebook: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain: Recipes! Part 2: Simple Organic Hummus

    A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain: Recipes! Part 2: Simple Organic Hummus

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

    This week at the Kids Cooking Class at The Farm at South Mountain, the kids made their own hummus with fresh herbs and wrapped it with a bamboo steamed collard green. Loved seeing the kids’ creativity. One of the hummus batches was full of cilantro and lots of fresh squeezed lemon, and the other one was made with a lot of dill.

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    The timing for the herbal hummus was perfect. This week while shopping at the Old Town Scottsdale Market for the Kids Cooking Class I met Dewayne Frelix of DaddysGourmet.com in Mesa, Arizona, who grows the most intense fresh organic herbs, such as Mexican oregano, chives, marjoram, and basil.

    Before I share the hummus recipe, enjoy my creation inspired by the Kids Cooking Class and the intensity of the Daddy’s Gourmet fresh herbs.  Beautiful, delicious, creamy hummus with fresh oregano and marjoram, and lots of tahini.

    The simple, beautiful marjoram oregano hummus with the edible pansy!

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    Excerpt from A New View of Healthy Eating

    Make Your Own Hummus: EXPERIENCE NUTRITIONTM Super Simple Organic Hummus

    I’m excited to share with you the same recipe we made for the Super Bowl XLIV VIP Tailgate Party for the Super Bowl in Miami. Now you can make it, too.

    SIMPLE INGREDIENTS

    • 2 cups cooked chickpeas (garbanzo beans)
    • ⅓ cup chickpea water
    • 3 tbsp tahini (sesame seed paste or sesame seeds)
    • 3 cloves garlic
    • 2 tbsp fresh lemon juice
    • ¼ tsp black pepper
    • ⅛ tsp cumin seeds, ground
    • ⅛ tsp coriander seeds, ground (seeds from cilantro)

    SIMPLE STEPS

    1. Place all ingredients into high-speed blender (such as Vitamix) or food processor.
    2. Blend until smooth.
    3. After the hummus has been blended, taste and add more of any of the ingredients to suit your taste.

    Interested in a fun hands-on interactive cooking class at your organization, contact Melanie Albert at 602.615.2486 or Mel@MelanieAlbert.com

    “A New View of Healthy Eating” book is available now

    OR

    Stop by the Downtown Phoenix Market on Saturday, April 15, 2017, 9-10am or the Old Town Scottsdale Market on Saturday, April 22, 2017, 10:30-11:30am.  I’ll be doing cooking demos with the local Arizona goodies from these markets and I’m happy to autograph a book for you.

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  • A New View of Healthy Eating: Simple Veggie Stir-fry with Roots & In-season Produce

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

    I decided to blog about a stir-fry as I will be teaching the simple steps to prepare a stir-fry (really a saute). this weekend, Sunday, December 11, 2016, in a Holiday Intuitive Cooking Class at The Farm at South Mountain.

    Stir-fries are so simple and can be cooked year-round with different veggies, creating a variety of seasonal textures, colors, and flavors. This week I created a simple saute of local Arizona tomatoes, peppers, broccoli, and added olives and capers, to create a sauce for my flatbread.

    Excerpt from A New View of Healthy Eating: Simple Veggie Stir-Fry with Roots and In-Season Produce

    One of my favorite ways to cook all kinds of vegetables, including roots, is a simple stir-fry (really a simple sauté) with what’s seasonally available from local farmers. The beautiful veggies available during the first week of my winter 2016 CSA (Community Supported Agriculture) from Maya’s Farm at the Farm at South Mountain, only a mile from my Phoenix home, inspired this intuitive stir-fry.

    To create a simple veggie stir-fry, chose a few local in-season veggies, some roots and some greens. This stir-fry was inspired by the baby bok choy and fresh green garlic in my CSA. Added to the stir-fry were other veggies from local farmers, along with sun-dried tomatoes and capers. During the middle of the stir-fry, I decided to de-glaze the pan with fresh lemon and to add local Arizona citrus to the dish.

    SIMPLE INGREDIENTS

    • Organic extra virgin olive oil
    • Green garlic
    • Brussels sprouts
    • Carrots
    • Cauliflower
    • Sun-dried tomatoes
    • Capers
    • Asparagus
    • Baby bok choy
    • Sea salt
    • Fresh lemon

    SIMPLE STEPS

    1. Gather your mise en place.
    2. Pre-heat sauté pan on medium-high.
    3. Pour organic extra virgin olive oil into the pan.
    4. Add the aromatics (green garlic) and cook a few minutes.
    5. Toss in veggies you’d like to brown a little (Brussels sprouts).
    6. Add dense vegetables that need to cook a bit longer (carrots, cauliflower).
    7. Toss in extras (sun-dried tomatoes, capers).
    8. Add vegetables that do not need to cook very long (asparagus, bok choy).
    9. Enjoy!

    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.

    “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.”

    SPECIAL HOLIDAY GIFT:  Purchase from November 25, 2016 – January 1, 2017

    $75 Healthy Cooking Gift Certificate: Local First Arizona

    A New View of Healthy Eating new cookbook, by Intuitive Cooking Expert, Melanie A. Albert, and one 2-hour Intuitive Cooking Experience Cooking Class.

    • Book gift-wrapped and mailed (free shipping) to your family or friends.
    • Unique hands-on interactive plant-based cooking class features local Arizona farmers’ organic produce. Learn natural culinary skills and enjoy mindfully eating your creations with community.
    • Your choice of 5 monthly cooking classes held in the South Mountain area January through May 2017.
    • Gift Certificate expires May 31, 2017.

    Purchase $75 Holiday Gift Certificate Today!

     Gift Certificate Details

    3 Steps to Redeem Healthy Cooking Gift Certificate

    Step 1: Healthy Cooking Gift Certificate

    • Gift Certificate will be mailed to purchaser address in PayPal receipt.

    Step 2: Fill out the following information for A New View of Healthy Eating book, to be shipped to your family or friend.

    Step 3: Gift Certificate Recipient makes their reservation for the Intuitive Experience Cooking Class.

    • Choose your date for one of the 5 monthly classes (January – May 2017) in the South Mountain, Arizona area.
    • Classes will be held at The Farm at South Mountain, 11am-1pm on January 22, February 19 and March 19. (6106 South 32nd Street, Phoenix; Between Southern and Baseline)
    • Stay up-to-date on class dates and locations for April and May here at www.EXPNutrition.com
    • Confirm your class selection by e-mailing Mel@MelanieAlbert.com. Thanks so much!

    Thank you so much and I look forward to seeing you at the Intuitive Cooking Experience class!  Melanie Albert

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  • A New View of Healthy Eating: Fall 2016 Intuitive Cooking Classes & Book Signings

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

    Fall is such a beautiful time in Arizona, with our “cooler” weather (less than 100 degrees!), beautiful fresh air, and Fall farmers’ markets opening for the season.

    To keep you up-to-date, I’ll be teaching a few intuitive cooking classes (at The Farm at South Mountain and the Downtown Phoenix Public Market), and will be at Food Day Phoenix and several yoga (Yoga Rocks the Park) and holistic (Southwest Institute of Healing Arts) events, featuring culinary demos and book signings of A New View of Healthy Eating. Look forward to seeing you soon!

    Fall 2016 Events (Scroll down for more details and to register)

    Intuitive Cooking Experience Classes

    • Sunday, October 9, 2016, 11am-1pm, Intuitive Cooking Experience at The Farm at South Mountain
    • Saturday, October 15, 2016, 9-11am, A New Look at Shopping & Cooking at the Phoenix Public Market, Fall 2016

    Farmers’ Market Fresh Culinary Demos & Book Signings

    • Sunday, October 16 & 30, 2106, 9am-noon, Yoga Rocks the Park, Indiana School Park, Phoenix 2016
    • Sunday, October 23, 2016, noon-6pm, Southwest Institute of Healing Arts, 20th Annual Holistic Health Gathering: A Celebration of Mind, Body & Spirit
    • Saturday, October 29, 2016, 9am-2pm,  5th Annual Food Day Phoenix 2016
    • Sunday, November 6, 2016, Yoga Rocks the Park, A New View of Healthy Eating Book Signing, Spirit of Yoga

    Sunday, October 9, 2016, 11am-1pm, Intuitive Cooking Experience at The Farm at South Mountain

    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?

    Learn how to cook with any kind of local, seasonal veggies with the skill of intuitive cooking. 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.

    After your intuitive cooking experience, head to Maya’s Farm Stand to buy your own organic produce to create your own meals.

    6106 S. 32nd Street, Phoenix, AZ

    Click Here to Purchas your Ticket Price $45 per person

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    Saturday, October 15, 2016, 9-11am, A New Look at Shopping & Cooking at the Phoenix Public Market, Fall 2016

    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.

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    721 N. Central Ave, Phoenix (Central and McKinley)

    $10 fee to cover the cost of materials for each class.  CLICK TO REGISTER

    Sunday, October 16 & 30, 2106, 9am-noon, Yoga Rocks the Park, Indiana School Park, Phoenix

    A New View of Healthy Eating book signing and farmers’ market cooking demo with culinary tips.

    • 300 E Indian School Road, Donation-based event.
    • 9:00am Registration and Vendor Village Opens
    • 9:20am: AcroBody Demo
    • 10:00am Yoga Practice

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    Sunday, October 23, 2016, noon-6pm, Southwest Institute of Healing Arts, 20th Annual Holistic Health Gathering: A Celebration of Mind, Body & Spirit

    1100 East Apache Blvd, Tempe, AZ, Free event!

    Culinary Demos with farmer’s market fresh produce. Book signing with my new book, “A New View of Healthy Eating.”

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    Saturday, October 29, 2016, 9am-2pm,  5th Annual Food Day Phoenix 2016

    Eastlake Park and Pilgrim Rest Baptist Church, 15th Street and Jefferson Street

    Free event!

    Honored to be participating in the 5th Annual Food Day Phoenix celebrating healthy, natural and sustainable food. Enjoy food, fun and live music in a family-oriented atmosphere. I’ll be showcasing local, organic food with simple culinary techniques. Plus, book signing.

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    Sunday, November 6, 2016, Yoga Rocks the Park, A New View of Healthy Eating Book Signing

    Spirit of Yoga, Tempe City Center, 1420 E. Southern Ave, Tempe, AZ

    Donation-based event.

    • 9:00am Registration and Vendor Village Opens
    • 9:20am: AcroBody Demo
    • 10:00am Yoga Practicea-yogarockspark-soy-en-img_2184

    If you’d like to pre-order A New View of Healthy Eating prior to attending the events, you can purchase right here.

    Please join our e-mail list to stay up-to-date with culinary tips, recipes, cooking classes and events.

     

  • A New View of Healthy Eating: Find the Right Chef’s Knife for You

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

    Today we were shooting some video segments and one of the segments was about Getting your Kitchen Ready for Success. For success in the kitchen, our kitchen tools, refrigerator , and pantry must be ready to cook.  In my view, the number one most important kitchen tool is a Chef’s knife. While I also use a 4” paring knife, serrated tomato knife, and a large 8” Chef knife, my everyday knife is a 6” heavy steel German-made knife. It fits nicely in my hand, feels balanced, and is always sharp.

    Learn more about knives and some of the other basic tools to successfully cook whole foods in this excerpt from A New View of Healthy Eating.

    Knife. A knife that is “right for you” is the number-one most valuable kitchen tool. The key aspects of a knife are: fits comfortably in your hand, feels balanced, and is sharp. For me, a basic Chef’s knife, 6-inch or 8-inch, can be used for virtually all cutting in the kitchen. Before you purchase a knife, visit a kitchen store and experiment by holding and cutting with different knives to determine which works best for you.

    Some people prefer stainless steel, relatively heavy German knives. Others prefer lighter, thin Japanese knives, while still others prefer lightweight, colored ceramic knives. The most important thing is to find a knife that feels comfortable in your hand and to know that the investment is worth it, as each of us tends to use our favorite knife every day, for years and even decades.

    “When traveling for a week or more, I take my favorite Chef knife with me, as it is so much nicer to cook with ‘my’ knife that fits ‘just right’ in my hand; it cuts food smoothly.”

    Bamboo Cutting Board. Cutting boards are essential in the kitchen to make cutting easier with a flat surface, protect your kitchen counters, and keep knives sharp. My favorite cutting boards are made of bamboo, as they are clean, sustainable, and naturally anti-bacterial and anti-microbial. Cutting boards last decades, so finding the right cutting board to invest in is important. A key to purchasing a cutting board is to be sure that it is large enough that your entire knife (blade and handle) stays within the board when you chop.

    Wooden Spoons. A few wooden spoons are staples in the kitchen and are used to move food around in a sauté pan or to stir food in a pot. Personally, I prefer bamboo with a flat edge. Bamboo, a grass, grows at a fast rate, so it is eco-friendly and biodegradable. It’s strong and durable, and will not scratch cookware.

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    I’ll continue to share the key tools to get your kitchen ready for success. Come on over to our Facebook page, www.facebook.com/NewViewHealthyEating and share photos of your favorite kitchen tools.