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!
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
Roast the veggies.
Make the sauce.
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.
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
Happy to share with you Recipe 62 for The Farm at South Mountain CSA (Community Supported Agriculture). I’m so honored to create recipes with the beautiful produce, herbs, and edible flowers our local Arizona farmers grow.
This week’s recipe was inspired by The Farm’s cauliflower and cauliflower greens and peppers. Make a simple, delicious sauté to enjoy with pasta or even brown rice or quinoa. For this dish, I enjoyed the saute with a local Arizona chickpea pasta.
The beauty of edible calendulas growing at The Farm at South Mountain.
Cauliflower Saute Recipe
Steps to Prepare the Dish
Sauté the veggies.
Cook the pasta.
Mindfully plate your dish.
Recipe Serves 2
SIMPLE INGREDIENTS
1 cup cauliflower
2-3 cauliflower leaves
3 peppers
3 small tomatoes
½ white onion
1 tbsp garlic, minced
¼ cup Kalamata olives
1 tsp capers
5 spring fresh dill
2 tbsp extra virgin olive oil
Pinch sea salt
Veggie Saute IngredientsChop the Veggies. Mise en Place.
SIMPLE STEPS
Slice all veggies.
Pre-heat saute pan on medium.
Add olive oil to coat bottom of saute pan.
Add onions to pan. Saute 4-5 minutes.
Add garlic. Saute 1 minute.
Add peppers. Saute 2 minutes.
Add tomatoes. Saute 2 minutes.
Add pinch sea salt.
Add cauliflower, olives, and capers. Cover pan. Saute 5-6 minutes.
Add dill. Saute 1 minute.
Add cauliflower greens. Saute 2 minutes.
Mindful Plating
Mise en Place: Cauliflower Saute. Chickpea Pasta.
Enjoy plating the veggie saute with pasta.
Toss pasta with a drizzle of olive oil.
Plate the sautéed veggies with the pasta.
Garnish with fresh dill and calendula flowers.
Enjoy your Cauliflower Saute. Pasta dish!
The Farm at South Mountain CSA Recipoe 62: Cauliflower Saute. Chickpea Pasta.
Hope you are enjoying the recipes intuitively created for the CSA at The Farm at South Mountain, in Phoenix, Arizona.
Please fill in the form if you are interested in a Plant-Based Farm-to-Table Food Art Experience for your organization. Right now we are offering fun, virtual “cook-along” experiences.
The List TV Show: 3 Ways to Cook with Banana Peels. Yes, Really! January, 21, 2020
So honored to prepare fun “healthy dishes” on the nationally syndicated tv show, The List, with incredible co-host Segun Oduolowu. So much fun to cook together and create fun, beautiful, tasty dishes.
Thanks so much to producer Jacqui Denker for the opportunities to work together. Also, so much fun and I love your creative ideas for the segments.
Enjoy this segment with Banana Peel Beet Burgers and Banana Bread.
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.
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
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
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
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)
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)
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.
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
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
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.
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.
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
During the summer our local Arizona farmers and many across the USA are growing lots of hydrating veggies, such as cucumbers, tomatoes, and all kinds of melons.
As always, thanks so much to our local Arizona farmers for growing such incredible produce for us during our extremely hot Arizona summer and for providing it to us safely at our local farmers markets in such a safe, social distancing way. Our community really appreciates your hard work, passion, and dedication.
The intuitively created salad, was inspired by the Lemon Cucumber, which looks a little like a tennis ball and are fresh and crispy.
Summer Lemon Cucumber Salad Recipe
Create a fresh, simple salad with your favorite cucumbers, heirloom tomatoes, green onion, fresh lemon juice and extra virgin olive oil. Add olive and capers, and enjoy your salad.
Thanks specifically to our Phoenix farmers for the fresh produce for this salad.
Crooked Sky Farms
Lemon cucumbers. Love and look forward to their beauty and crispness every summer.
Bell peppers.Enjoying the green and yellow sweet bell peppers.
Pinnacle Farm Phoenix
Sungold Tomatoes. Thank you for your honor system farm stand in the South Mountain area.
Arizona Micro-Greens
Micro Salad Mix. Sunflower Shoots, Pea Shoots, Radish, Cilantro.
Simple Ingredients
1 Lemon cucumber, sliced
1 bell pepper, sliced
1 medium tomato or 1/2 cup mini tomatoes
1 green onion, sliced
1/2 lemon, juiced
2 TBSP organic extra virgin olive oil
2 TBSP olives
1 tsp capers
Few micro-greens
Simple Steps
Rough chop all veggies.
Place all veggies in a small bowl.
Toss all veggies with olive oil and lemon juice.
Plate and garnish with micro-greens.
Enjoy your salad…
Top 10 Hydrating Foods
You don’t have to get all of your liquids from beverages. About 20% of the water we consume comes from food. Eating food high in water content adds fiber, electrolytes, and vitamins to our diets.
The following veggies and fruit, contain 89% or more water. Enjoy!
Cucumbers
Watermelon
Pineapple
Celery
Blueberries
Lettuce
Tomatoes
Pears
Grapefruit
Cantaloupe
Sedona Plant-Based Cooking & Self-Care Retreat: November 13-16, 2020
If you are interested in a fun, memorable, one-of-a-kind weekends, experiencing plant-based cooking, along with self-care, hiking, yoga, and special Sedona experiences.
I’m happy to share more about the retreat and answer your questions. Call Melanie Albert at 602.615.2486, send a note to Mel@MelanieAlbert.com or fill out the Form and I’m happy to answer any questions.
by Melanie Albert, Plant-Based Intuitive Cooking Expert, Award-winning Cookbook Author, Founder & CEO Experience Nutrition
I’m honored to intuitively create recipes from the produce in The Farm at South Mountain CSA grown at the Soil & Seed Garden.
Farm-to-Table Intuitive Cooking. Each week, right after Lead Grower Billy Anthony and Grower Michael Schultz, have their ideas for the crops that they’ll be harvesting, they text the list to me and my creativity begins. With farm-to-table and intuitive cooking, we really do first see what’s available from our local farmers, then taking into account simple cooking techniques, begin to develop a recipe direction for the CSA.
Creativity Flows.After picking up the CSA at The Farm (less than a mile from my home) the creativity begins. First, I look at all the goodies. Then, I begin to organize the food to create the dish. this is when my creativity begins. Sometimes, or I should say, many times, there are produce which I have not previously prepared, and I get really excited.
Pesto Inspiration.This week, when I saw the green herbs and greens, I immediately decided to create a simple pesto. I was inspired by the combination of the aromatherapy of the lemon basil, the “good for us” omega-3 rich purslane (a weed that grows naturally here in Phoenix), and the sage (which I have never used in a pesto) as the base of the pesto.With the addition of a nut (almonds) for crunch, and an “acid, fat, salt” dressing, the pesto came to life in my mind.
Soil & Seed Garden, Fall Week 2 CSA. October 26, 2019
Enjoying our beautiful Phoenix evening at The Farm at South Mountain, while picking up the second week of the Fall CSA…
Now, the beauty of our Fall Week 2 CSA.
The Farm at South Mountain: Soil & Seed Garden: Fall 2019 Week 2 CSA: 10.26.19
The Greens and Herbs: Chard, Lavender, Lemon Basil, Purslane, Eggplant, Radishes.
The Soil & Seed Salad Box.
Fall CSA Week 2: 10.26.19
Farm eggs
French breakfast radish
Soil & Seed Salad Box
Ichiban eggplant
Lemon basil
Northern lights chard
Autumn sage
Goldbergs purslane
Spanish eyes lavender
Decorative pumpkin / gourd
Soil & Seed Garden Fall Green Pesto
A pesto is a quick, delicious dish to create with the Soil & Seed Garden fresh herbs and greens. This week’s pesto inspired by the lemon basil is perfect in a Chard Wrap. I’ll also use is as my “green sauce” in a Raw Deconstructed Lasagna.
Simple Ingredients
1 cup lemon basil leaves
1 cup purslane leaves, chopped
5-6 sage leaves
¼ cup almonds, rough chopped
1 tbsp fresh lemon juice
½ tsp lemon zest
2 tbsp olive oil
Pinch sea salt
Garnish: Radishes, Chard
Fall Green Pesto Mise en Place. Simple. Beautiful. Fresh.
Simple Steps
Gather mise en place (get all ingredients organized)
All ingredients are ready for the Fall Green Pesto.
Place lemon basil leaves, purslane, sage, almonds, lemon juice, and lemon zest into food processor.
All ingredients, except olive oil, into the food processor. Pulse 8-10 times.
Pulse 8-10 times, until desired level of chunkiness
Stream in olive oil and pulse a few more times.
Enjoy on a raw cracker, wrapped in chard leaves, or with other dishes, such as a Raw Deconstructed Lasagna.
The simple, fresh Arizona Fall Green Pesto.
Enjoy the Fall Green Pesto as a wrap with the Northern Lights Chard.
Enjoy the Fall Green Pesto as a snack on a Raw Cracker (this one Pumpkin Seed Turmeric) with French Breakfast Radish.
The Radish inspired salad with the radishes at the Soil & Seed Garden at The Farm at South Mountain.
FARM-TO-TABLE PLANT-BASED COOKING CLASSES AT THE FARM with Melanie Albert and Farm Operations Manager/ Lead Grower Billy Anthony
I am so honored to be leading hands-on intuitive cooking classes at The Farm at South Mountain for the 4th year. For the classes this season, Lead Grower Billy and I will be walking the Soil & Seed Garden the week prior to each class to develop the food strategy for the classes. Billy will harvest the morning of the classes, and you’ll have the opportunity to intuitively prepare dishes, guided by Melanie.
SEDONA PLANT-BASED COOKING RETREAT: November 15-18, 2019
In September 2019, I hosted the first Sedona Plant-Based Cooking Retreat. Based on the life-changing retreat with incredible cooking, hiking in Sedona, and friendships, I decided to host the next retreat in November. Learn more on www.ExperienceNutrition.com/sedona-retreats/
Or, to answer your questions about the retreats, please feel free to contact me (Melanie Albert): 602.615.2486 or Mel@MelanieAlbert.com
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
After two full weeks of traveling to Boston for my niece Mallory’s beautiful, loving wedding; to my parents’ home of 30 years in Cocoa Beach; to a stop in Barbados (while on the East Coast, of course, it makes sense to visit Barbados to explore the island and scout villas for plant-based culinary retreats.
For my close friends, an Albert family photo at Mallory’s wedding. xoxo
The Albert Family. Mallory and Phil’s Wedding. June 2, 2019.
Self-care in Cocoa Beach…breathing in the beauty of the Atlantic Ocean.
Self-Care in Cocoa Beach.
Barbados. So beautiful, I have to share right away, one of my favorite spots in the paradise of Barbados. The iconic Sandy Lane Beach.
Enjoying the serenity of Sandy Lane Beach in Barbados with my Tree Pose.
Back Home in Arizona
As soon as I was back in Phoenix, I shopped at our downtown Phoenix Public Market to purchase kale for a cooking event with the Maricopa County Summer Reading Program and bought a few seasonal goodies from our local farmers.
Saturday Stop: Phoenix Public Market
Honestly, I was not planning on cooking that morning before the Kale Salad event, but I could not resist, so I’m happy to share with you my first Arizona Summer Farm-to-Table Salad after returning to our desert.
Arizona Corn. Tomato. Arugula Summer Salad.
This salad was inspired by three of my summer favorites. Fresh corn-on-the-cob grown by long-time Farmer Frank of Crooked Sky Farms in Phoenix; Matt’s tomatoes from the Community Exchange; and baby arugula grown by Blue Sky Organic Farms in Litchfield Park. Plus, I picked up flavorful Hatun Oregano Cold Pressed Extra Virgin Olive Oil.
Fun shopping for Hatun Olive Oil at the Phoenix Public Market
Simple Ingredients
½ ear corn-on-the cob, kernels cut off the cob
1 cup tomatoes
1 cup arugula
1 lemon cucumber, sliced
1 lime, juiced
2 tbsp olive oil
Pinch sea salt
¼ cup walnuts
¼ cup Kalamata olives, sliced
1 tbsp capers
Arizona Summer Goodies. Thanks farmers!
Simple Steps
Pre-heat oven to broil.
Slice corn off the cob.
Slice the corn off the cob.
Place corn and tomatoes on a flat sheet pan.
Drizzle with olive oil and sea salt.
Drizzle olive oil onto corn and tomatoes.
Broil for 5 minutes, stirring occasionally.
Gather Mise en Place (all ingredients in place) to prepare the salad.
Be mindful. Mise en place to create the Arizona Summer Salad.
Place all ingredients into a small bowl.
Place all ingredients into bowl. Then gently toss.
Gently toss with hands.
Plate mindfully.
Enjoy.
Pause and enjoy your mindful plating.
Pause. Enjoy your mindful plating.
We eat with our eyes first. Enjoy your Summer Salad.
We eat with our eyes first. Enjoy your summer salad.
Plant-Based Culinary & Self-Care in the Magic of Sedona, September 13-16, 2019.
I’m excited to participate in the Local First Arizona Independents Week, June 29 – July 7, 2019. During that time, save 20% (up to $500) on the retreat. Contact Melanie Albert if you are interested: Mel@MelanieAlbert.com or 602.615.2486.
To stay in touch, visit us on Facebook and Instagram: @nutritionauthor
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
It’s been such a beautiful Spring in Arizona, that this weekend I took time to enjoy self care, soaking in the beauty of our Arizona sky and visiting the Gilbert Farmers’ Market in Gilbert, Arizona, about 15 miles from my home.
In the Phoenix area we have many different farmers markets throughout the Valley of the Sun and it’s fun to explore the different markets. At the Gilbert market I saw a few friends and “walked my talk” by shopping for my produce with intuition. With this way of shopping, we purchase veggies that we get excited about or are attracted to…the colors, the textures, or the beauty.
Enjoy the Community at Farmers Markets.
It was so much fun to chat with some of my friends at the market…
Crooked Sky Farms.Fun to catch up with Farmer Frank, who I first met when I auditioned for Master Chef about 6 years ago. Farmer Frank, long-time farmer with Crooked Sky Farms, has been farming since 1999. Frank has farms in Phoenix and Duncan, Arizona, with different climates and different growing seasons.
Blue Sky Organic Farms. So happy to have the opportunity to meet in person for the first time, one of my plant-based culinary teachers, Don Maloney who is now having fun working with Blue Sky Organic Farms, in Litchfield Park, Arizona. Blue Sky has been farming in Arizona since 1995, and is well-known for their salad mix. Don is now “growing his own.”
Steadfast Organic Farm.I absolutely love the carrots grown by farmer, Erich Schultz of Blue Sky Organic Farms, a two acre bio-intensive farm in Mesa, Arizona. I love Erich’s dedication to always continuing to learn and to share his farming knowledge with other urban farmers.
Genuine Fresche.So happy to see my long-time entrepreneur friend, Marcy Olsen and her Genuine Fresche Food Truck. Fresche offers delicious, healthy Acai Bowls (which I enjoyed for breakfast at the market) and freshly blended smoothies. I love Marcy’s passion for healthy eating!
Farm-to-Table Recipe: Roasted Cauliflower, Romanesco, and Carrots
Simple roasted veggies culinary method to prepare and enjoy fresh local cauliflower and carrots. Roast the veggies with onions, sweet peppers, and garlic for a flavorful side dish.
By Melanie Albert, Intuitive Cooking Expert, Founder & CEO Experience Nutrition, Award-Winning Cookbook Author, Speaker
Today, I’m excited to share with you the update of my website, www.ExperienceNutrition.com, With the website launch, I thought I’d take a moment to briefly share my initial motivation for healthy eating and living, along with my philosophies about plant-based eating.
The Power of Food: Mom’s Breast Cancer 23 Years Ago
23 years ago my Mom was diagnosed with breast cancer, and the conventional doctors gave her six months to live. At that point, I left my corporate marketing career in Kansas City to be with Mom and my Dad in Cocoa Beach, Florida. At night I read the few nutrition books that were available. I had already stopped eating meat and was eating organic food.
This was when I first learned that food and positive mindset were key to health.
I’m happy to say, as I write this today, that my Mom celebrated her 89th birthday this month. And, my Dad is now 92 years old. And, they are both enjoying life every day with their positivity and beautiful Cocoa Beach backyard.
Melanie Albert with Mom & Dad in Cocoa Beach, Florida
I’ll continue to share more of my journey with food and cooking in my blog posts so you can get to know me and my motivation for being here with you.
Top 6 Philosophies of Plant-Based Eating from Melanie’s cookbook, “A New View of Healthy Eating”
A new view of healthy eating begins with the food we choose to eat and extends to our shopping, cooking, and eating experiences.
The key philosophies are:
Eat real whole foods.
Shop local and in season.
Enjoy intuitive shopping.
Cook with intuition.
Eat mindfully.
Enjoy food and life.
Eat Real Whole Foods.
Eat foods that are in their natural form, as nature created them. Focus on plants and local, in-season foods. Focus on organic. When we eat real whole foods, we get more nutrition and fiber from the foods and receive the energy from the Earth. When we focus on eating organic, we eat food that is “clean,” without pesticides or herbicides, and not genetically modified (i.e., not GMO).
Real whole foods include vegetables, fruit, whole grains, legumes, nuts and seeds. It’s quite simple. The recommended foods in “A New View of Healthy Eating” are primarily in alignment with an anti-inflammatory way of eating as advocated by Andrew Weil, M.D., the Mediterranean way of eating, and the Blue Zones as researched by National Geographic, Dan Buettner, and his team. The foods and recipes are all gluten-free and dairy-free.
A New View of Healthy Eating Book, by Melanie Albert
Farm-to-Table Cooking Classes at The Farm at South Mountain in Phoenix, Arizona
Farm-to-Table Intuitive Cooking Classes at The Farm at South Mountain, Phoenix, Arizona
I’m honored to teach hands-on interactive cooking classes at the beautiful The Farm at South Mountain for the three years. Hope our local Arizona friends can join us this Fall.
Join our Plant-Based Community Come on over to our Simple Daily Plant-Based Facebook Group, where I share daily tips around shopping, cooking, and eating beautiful, delicious food. CLICK HERE TO JOIN THE GROUP
Join our e-newsletter for cooking ideas, recipes, and events. And, please let me know if you are interested in any nutrition cooking programs for your organization.
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 coverof Woman’s World magazine. Christina, the founderof Fit Body Weight Loss, has lost 134 pounds and now guides her clients to lose weight the healthy way.
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.
Honored to be part of Christina Jordan’s magazine cover celebration, sharing the healthy organic farm-to-table culinary creations. Thank you, Christina.
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.
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.
Enjoying a plate of hummus…after the celebration.
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.
by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC
This week during our Whole Food SOUL (Seasonal Organic Unprocessed Local) cooking class at the Southwest Institute of Healing Arts, our focus was on whole grains and the students prepared Quinoa Salad and Hempseed Tabouli.
It had been awhile since I’ve used fresh mint in my dishes, and I loved both the fresh quinoa salad and hemp seed tabouli, that I very intuitively prepared a tabouli with the mint, hemp seeds, and quinoa.
I guide people to cook intuitively very often. The key is to know a few simple culinary skills, and then cook with what’s available at your farmers market or kitchen. Plus, with intuitive cooking, we listen to our body for foods we might be craving and also notice what foods we’re attracted to, with color, textures, and aromas.
Today’s tabouli was intuitive in several ways:
Listening to my body: My body was looking forward to a grounding grain and I had about a cup of the tri-color quinoa in my pantry.
Aromatherapy: The fresh aromatherapy and bright tasting mint.
Looking for a variety of color and textures:Red tomatoes, yellow pepper, green onion.
Spring garlic:Just love the cross between garlic and onion, when spring garlic is in season.
Two Simple Culinary Techniques
Cook Whole Grains: Cook quinoa with 1 cup quinoa, 2 cups previously-made veggie stock. Bring to boil on stove, cover and simmer for about 15-20 minutes. Rest the quinoa. Fluff with a fork. Use in recipe.
3-Ingredient Salad Dressing:1 part lemon, 2 parts organic extra virgin olive oil, pinch salt.
HEMP SEED QUINOA TABOULI
SIMPLE INGREDIENTS
1 cup quinoa
2 cups veggie stock
½ cup hemp seeds
Several tomatoes, rough chopped
Orange pepper, rough chopped
1 green onion, rough chopped
1 lemon, juice and zest
Organic extra virgin olive oil
Handful mint, minced
Handful parsley, minced
Pinch sea salt
Handful pea sprouts
SIMPLE STEPS
Cook quinoa with veggie stock
Rough chop all veggies
Gently toss all ingredients
Plate with sprouts
Enjoy
Hemp Seed Quinoa Tabouli: Rough Chop Veggies
Gently toss all ingredients in large bowl.
Enjoy your Spring Hemp Seed Quinoa Tabouli
I have recently created the Simple Plant-Based Eating Group on Facebook, where I share daily tips around plant-based eating, and the community shares ideas. Please join us:www.facebook.com/groups/DailyPlantBasedEatingTips/
Interested in addtional simple culinary techniques and recipes with real whole foods, Melanie Albert’s book, “A New View of Healthy Eating” is available.
by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC
This week while cooking my local Arizona farmers’ produce I realized I was cooking the same foods different ways every day. One of my philosophies of healthy eating is to learn simple culinary skills and then when we shop at our farmers’ markets we can cook intuitively with what’s available seasonally.
Four of my favorite ways (or culinary methods) to cook veggies intuitively are roasting, sautéing, bamboo steamer, and raw. This week, I roasted twice, sauteed once, ate raw a few times, and, so far I have not used my bamboo steamer.
My veggie saute featured many of the same veggies that I roasted earlier in the week. With the saute, I very intuitively added 2 Arizona navel oranges for sweet flavor and moisture.
Romanesco
Yellow cauliflower
Purple carrots
Sweet potatoes
White beets
Turnip
Yellow tomato
Greens
Mindfully Chop Veggies and Organize your Mise en Place
Chop veggies in about equal-sized pieces and mindfully organize them for cooking. Also, gather other ingredients for your dish. I added extra virgin olive oil, navel orange, and sea salt.
Saute Veggies One-by-One
Start with saute pan on medium heat. Warm the olive oil then add the tomato, root veggies, then cauliflower, and finally the greens.
Mindfully Plate Veggies with Quinoa
Again, be very mindful with your plating, placing veggies on the plate one-by-one. Add a few extras for extra flavor and interest, such as olives, capers, and dehydrated tomatoes.
Melanie’s cookbook, “A New View of Healthy Eating: Simple Intuitive Eating with Real Whole Foods” includes 84 simple culinary technique with simple steps and photos of the process.
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.
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…
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.)
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
As I sit here late tonight with the beautiful full moon above my home in Phoenix, with a beautiful cloud ring around it, I really want to be outside looking forward to the Super Blue Blood Moon. Thus, tonight’s blog will be very short.
This morning while making my Superfood Smoothie, I realized that I actually almost always set up my “mise en place” when I cook, prepare, and plate food. Even with today’s smoothie, I mindfully put my ingredients into place before “plating” (if you want to call it plating) my smoothie.
My Smoothie Mise en Place
Today’s Superfood Smoothie
Excerpt from “A New View of Healthy Eating”
Mise en Place: Be Organized When You Cook
Mise en Place (French pronunciation: [mi zɑ̃ ˈplas]) is a French phrase that means “putting in place,” as in “setting up.”
Mise en Place is used in the kitchen to “set up” all the ingredients needed to prepare a dish before we start cooking. The purpose is to be organized when we cook, with everything ready so that it’s easier to cook. Mise en Place is a useful cooking technique to incorporate when you are cooking in your kitchen for both complex and simple recipes.
With the Mise en Place concept, before we start cooking we get all the ingredients ready, sliced, diced, measured, and organized. To be super organized, we can even set up our ingredients in order of use in the cooking process, which is especially beneficial when cooking a fast-paced meal like a stir-fry or a recipe with a lot of ingredients.
4 Reasons to Love Mise en Place
Be prepared and calm.You will not be scrambling around your kitchen during the middle of the cooking process, looking for that one ingredient you really need. Also, you will be so organized that you won’t need to rush out to purchase a missing ingredient.
Cook when cooking. You will not need to quickly chop food you might have forgotten about right in the middle of the cooking process. You will mindfully enjoy cooking your meal.
Save time. As an example, if you are mincing onions or garlic for several dishes, you can mince them at the same time while setting up your Mise en Place.
Cook mindfully and clutter-free. Cooking is much more enjoyable in a neat, clutter-free environment. Your cooking process will be mindful and beautiful when you cook in an organized fashion.
ACTION: I invite you to use the Mise en Place process when you cook to bring more mindfulness, organization, and calm to your cooking. Would love to see your Mise en Place photos on our Facebook page: www.facebook.com/NewViewHealthyEating
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
This week I had the wonderful opportunity to lead an amazing Cooking Challenge Team Building with Visit Phoenix. For dessert, I decided to prepare the Sweet Potato Brownie and jazz it up with a raw cacao sauce and goji berries. This dessert is full of so many healthy ingredients, the sweet potatoes, raw cacao, and Arizona Medjool dates. It’s plant-based, gluten-free, and dairy-free. And, it tastes great. Not too sweet. Chocolatey. Just right.
PHOTO CREDIT: www.facebook.com/cassiescouture
Excerpt from my book, “A New View of Healthy Eating”
Chocolate Sweet Potato Brownie
Delicious vegan, gluten-free chocolate dessert made with a sweet root veggie, the sweet potato. This brownie is always a favorite at kids’ and adults’ cooking classes. It’s one of those desserts we can even eat for breakfast!
SIMPLE INGREDIENTS
2 medium to large sweet potatoes
12 Medjool dates, pitted
⅔ cup raw almonds, ground
½ cup brown rice flour
4 tbsp raw cacao
3 tbsp maple sugar
Pinch sea salt
SIMPLE STEPS
Pre-heat oven to 350 F.
Peel sweet potatoes, cut into chunks, and steam in a bamboo steamer for about 20 minutes until they become really soft.
Once sweet potatoes are soft and beginning to fall apart, remove from steamer.
Mix sweet potatoes and pitted dates into food processor and blend.
Put remaining ingredients into a large bowl and stir to combine.
Add sweet potato/date mixture to other ingredients and stir well.
Place mixture into 8-inch by 8-inch parchment-paper-lined baking dish.
Cook for about 20 minutes.
Test doneness by pushing a toothpick into the brownie. The brownie is ready when a toothpick comes out dry.
Allow baking dish to cool for about 10 minutes.
Remove the brownies from baking dish.
Cool for a few minutes and cut into squares.
Enjoy!
I had so much fun plating this Sweet Potato Brownie for our guests at the Visit Phoenix Team Building Cooking Challenge. Add a swipe of raw cacao agave sauce, goji berries, and a few walnuts.
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
Today I had the opportunity to share how to make a really simple tomato gazpacho to a group with Gregory’s Fresh Market. Tomato gazpacho is one of the simple staples in my cooking classes, as it is so simple for everyone to make – from kids, to adults, to former NFL players and their families, to seniors. This cold soup is also so refreshing and very versatile. Plus, it’s great for hydration.
This soup is so quick to prepare. In fact, today, I chopped for 30 minutes and then prepared two big batches in 30 minutes for the 56 people attending the cooking class. During the classes, rather than blending the veggies, I actually massage the tomatoes to bring out the tomato juice and flavor. Today, we intuitively made one batch with lots of garlic and cilantro, and the other with a little more lemon and green onions.
The recipe in my book, “A New View of Healthy Eating” can be used as a basic guide to prepare the soup, then you can experiment with different flavors. Such as lime, dill, lots of colorful heirloom tomatoes, various peppers.
Excerpt from “A New View of Healthy Eating”
Summertime Tomato Gazpacho Cold Soup
A fresh, cold tomato gazpacho is refreshing, especially on warm days. Make this quick cold tomato soup with red, orange, and yellow tomatoes and red, orange, yellow, and green bell peppers for a bright summer side dish. Be sure to try the beautiful (some may think ugly) heirloom tomatoes. If you are fortunate enough to purchase a whole flat of really ripe organic tomatoes, make a big batch of tomato gazpacho for a summertime picnic.
Simple Ingredients: Soup
10 medium tomatoes, cut into eighths
4 red, orange, yellow, and/or green bell peppers, seeded and rough chopped
3 cucumbers, rough chopped
2 jalapeno or Anaheim peppers, seeded and rough chopped
½ cup fresh cilantro, chopped
½ cup fresh lime juice
6-8 garlic cloves, minced
Up to 2 cups water, if needed
Sea salt and pepper, to taste
Simple Ingredients: Topping
4 tbsp cucumber, small diced
4 tbsp tomato, small diced
4 tsp cilantro leaves
Simple Steps
Place all soup ingredients in a large bowl.
Mix well.
Puree half of the ingredients in a high-speed blender until smooth.
Combine pureed soup with chopped veggies.
Taste and season with sea salt and/or pepper.
Top with diced cucumbers, tomatoes, and cilantro.
Enjoy!
Refrigerate leftover gazpacho soup and enjoy the next day for an even more flavorful soup.
ACTION:Make your own tomato gazpacho, experimenting with fresh herbs, peppers, and colorful tomatoes. Share your cold soup with us on Facebook.com/NewViewHealthyEating
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
This weekend I’m cooking the Final Project for the Plantlab Culinary Cooking Course and will be sharing recipes and culinary techniques with you in my blog. The menu for my project is inspired by our local Arizona farmers produce and our winter citrus season. The menu:
Today, I prepared the second course, the flatbread. It starts with a sprouted spelt flatbread. Over the last few years of culinary, I’ve learned some simple, important tips that I’ll share with you in the blog today.
FLATBREAD DOUGH
INGREDIENTS
4 cups sprouted spelt flour
1.5 cups lukewarm water
1 tbsp active dry yeast
1 tsp sea salt
½ tbsp honey
1 tsp organic extra virgin olive oil
SIMPLE STEPS
Activate the Yeast
Pour warm water in a bowl. Check to be sure the temperature is 110-115 degrees Fahrenheit. The correct temperature is key to activating the yeast.
Add the yeast, honey, and olive to the water.
Mix with a wooden spoon to dissolve all ingredients. Do not use a stainless steel spoon or fork, which may negatively interact with the activation of the yeast.
Set aside to activate for about 20 minutes. The liquid will foam when activated.
Make the Dough
Place spelt flour in a large bowl.
Make a well with your hand in the flour and add the water with yeast.
Mix to combine ingredients with wooden spoon.
Gently knead for about 2 minutes.
Form dough into a ball.
Grease a bowl with olive oil and put the ball of dough into the bowl to rise in a warm place, covered with a towel, for about 2 hours.
Once the dough has risen, split into 2 balls, place back into the bowl and rise for another 2 hours.
Once the dough has risen this second time, place half of the dough onto a floured surface (I use parchment paper).
With your hands, form dough into desired size and shape.
Cover dough with another layer of parchment paper.
With a rolling pin, roll dough about ¼ inch thick, then make a small ridge around the edges to hold in sauce and ingredients.
Move flatbread to pre-heated pizza stone.
I look forward to sharing the next steps with creating my beautiful and tasty Arizona Winter Veggie Flatbread.
If you’re interested in additional recipes and culinary techniques and tips, my book, “A New View of Healthy Eating” is available!
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
Homemade avocado salsa
Fresh avocado wrap
In sandwiches instead of butter or mayonnaise
Sliced and added to salad
With steamed vegetables
In raw vegan desserts
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…
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
Today has been a full day of fun focusing on recipe creating and testing for the Final Project of the Plantlab Culinary Cooking course I’m currently taking . While working today I was intuitively creating my recipe directions, so I decided to share with you the concept of intuitive cooking and how to easily get started to shop and cook intuitively.
Excerpt from “A New View of Healthy Eating”: Cook with Intuition.
With intuitive cooking, we use recipes as guides. We first learn simple, basic culinary methods and techniques (such as raw, steaming, or roasting) to prepare real whole foods with recipes as our guide. Naturally, over time, we learn to trust our own intuition to cook foods we desire using cooking techniques we’ve learned. Over time, you will not need to rely on recipes; you’ll trust yourself and your culinary skills to create your own healthy dishes with local, seasonal food.
For instance, we learn the culinary technique to steam carrots in a bamboo steamer and use our recipe to finish the carrots with walnut oil, toasted cumin seeds, fresh lemon juice, parsley, and a pinch of sea salt. After learning the bamboo steamer technique to quickly steam veggies, we cook other steamed vegetables (such as asparagus, broccoli, cauliflower, and peapods) and finish them with different oils, spices, and fresh herbs.
“With intuitive cooking we also naturally cook more mindfully, meditatively enjoying the rhythm of chopping veggies or the mindfulness of massaging kale or grating fresh spices.” – Melanie Albert
4 Steps to Get Started with Intuitive Cooking
Step 1: Shop at a farmers’ market without a shopping list and purchase a few different veggies and fruit the local farmers’ in your area are growing. Intuitively choose foods that are beautiful to you.
Step 2: When you get home intuitively reflect on how you’d like to cook the veggies.Will you prepare a simple saute, a salad, or roasted veggies? Just use your intuition. Is it is warm outside and you’d like a cooling salad? Or, is it is chilly outside and you’d like warming roasted veggies or soup?
Step 3: Get your mise en place set.Chop your veggies. Get all your other ingredients, such as olive oil and sea salt ready. Gather the kitchen tools your need to cook: saute pan, flat cooking sheet, parchment paper.
Step 4: Enjoy intuitive cooking and mindfully eating your dish.
2018 Week 1 Healthy Recipes
Now, let’s take a look at the healthy recipes this first week of 2018. Hope these recipes and culinary techniques give your ideas to cook a few healthy meals with real whole foods.
