Experience Nutrition

Tag: healthy eating

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

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

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

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

    Simple Steps to Roast Romanesco and Sweet Potatoes

    Inspired by the beautiful Romanesco!

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

     

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

     

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

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

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

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

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

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    Step 8: Mindfully enjoy your meal!

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

     

     

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Mindfully Drink Green Tea. Try Sencha Today.

    A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Mindfully Drink Green Tea. Try Sencha Today.

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

    While I’m a huge fan of matcha green tea, today I decided to enjoy a pot of Sencha tea while getting settled back into the entrepreneurial routine. For me, preparing all kinds of tea is very mindful and meditative. From looking at the beauty of the dried leaves, to gently pouring almost boiling water over the tea, to quietly enjoying a sip of the tea are all part of the mindfulness of tea. The process is very calming and grounding, plus we get the health benefits of drinking green tea.

    Today’s Sencha Tea: Simple Steps to enjoy your tea!

    • Step 1: Pause and enjoy the beauty of the sencha tea leaves

     

    • Step 2: Pour a few teaspoons of sencha tea leaves into a mesh tea pot strainer.

     

    • Step 3: Bring water to almost a boil, and pour water over the tea leaves. Steep for a few minutes.

     

    • Step 4: Calmly and mindfully enjoy your tea.

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    Your Action: I invite you to buy real tea leaves, rather than teabags and to mindfully enjoy the tea process. Come on over to our Facebook page and share photos of your tea experience with us. www.Facebook.com/NewViewHealthyEating

    Excerpt from book, “A New View of Healthy Eating:  Simple Intuitive Cooking with Real Whole Foods”

    Start with High-quality Tea

    To really enjoy tea, be prepared with high-quality tea and the right tea accessories. Purchase a few different high-quality loose green teas. Start with 1-2 ounces of green teas such as Sencha and Gyokuro.

    Top 6 Reasons Why Green Tea is Good for You

    1. The antioxidant ECGC, in green tea, is an anti-inflammatory.
    2. Research has found that green tea benefits heart health and brain health, and helps prevent cancer.
    3. It is full of catechins and polyphenols, which help the brain relax and stimulate dopamine levels.
    4. Theanine in green tea helps improve mood and provides a sense of relaxation.
    5. Green tea has less caffeine than coffee.
    6. It tastes delicious, so enjoy a few cups every day.

    3 Popular Green Teas

    Matcha: Tea of the Japanese tea ceremony

    • High quality Japanese green tea is covered before picking to ac¬centuate its vibrant green color and to increase amino acids, as well as vitamins A and C.
    • The tea leaves are stone-ground, so we actually eat tea leaves when we drink matcha tea and receive the full benefits of green tea.
    • Intense grassy, green taste.

    Gyokuro: High-quality Japanese tea

    • The tea bushes are covered for two weeks prior to harvesting with nets or trellises to reduce the amount of sunlight the plants receive.
    • The emerald leaf takes on a lustrous, splinter-like appearance.
    • Deep, intense, rich green color and grassy, fresh taste.

    Sencha: Most popular Japanese tea

    • An excellent starting point for those just beginning to explore green tea.
    • The splintered green leaf delivers a vegetal, yellow-green cup.
    • In Japan, Sencha is served hot in the cooler months and usually chilled in the summer months.

    My book, “A New View of Healthy Eating:  Simple Intuitive Cooking with Real Whole Foods” is available. I’m happy to mail a copy to you, and hope you enjoy learning some simple culinary skills, intuitive cooking, and of course enjoying green tea.

     

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  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Superfood Wild Blueberry Smoothie

    A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Superfood Wild Blueberry Smoothie

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

    Happy New Year 2018 to you! As we start our New Year 2018, I decided to share with you every day (my goal!) a quick look at the meals I prepare for myself. The goal is to inspire you to enjoy shopping, cooking, and preparing your own meals intuitively. And to enjoy eating your meals mindfully.

    Philosophies

    Before I share my first meals (so far) for 2018, I would like to briefly share my food philosophies with you. A few of the keys are:

    • Eat real whole foods. Focus on plants.
    • Eat organic.
    • Eat with the season.
    • Shop intuitively with your local farmers.
    • Learn a few simple culinary techniques.
    • Intuitively experiment in the kitchen.
    • Enjoy food and life.

    Superfood Wild Blueberry Smoothie

    Today’s smoothie was inspired by a gift of wild Maine organic blueberries and left-over pre-soaked sunflower seeds.

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    Ingredients

    • Sunflower seeds, pre-soaked 6-8 hours
    • Coconut water
    • Wild organic blueberries
    • Banana
    • Hempseeds
    • Basil

    Simple Steps

    • Pre-soak sunflower seeds 6-8 hours in room temperature water.
    • Rinse sunflower seeds.
    • Blend sunflower seeds and coconut water (creates a quick nut milk).
    • Add wild blueberries and banana. Blend.
    • Pour into cup.
    • Top with additional wild blueberries and hemp seeds, and freshly picked basil.

     

    Intuitive Cooking Tip: Create your smoothie with other berries, like raspberries and other nuts, such as cashews or almonds.

    My book, “A New View of Healthy Eating,” features 54 plant-based recipes, 3 salmon recipes, and 84 simple culinary techniques.

     

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    Happy New Year 2018 to you…Melanie

  • 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: Cooking Class Video

    A New View of Healthy Eating: A look at an Intuitive Cooking Experience Cooking Class.

    Thanks to Maya’s Farm, Phoenix Public Market, and The Farm at South Mountain.

    Interested in having Melanie A. Albert speak at your next event?

    Melanie has been speaking to groups and organizations for over a decade. She is an expert in intuitive cooking and nutrition and has spoken to thousands of people in Arizona and across the US.

    Author of A New View of Healthy Eating, Melanie believes that 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.

    Clients & Partners

    Melanie has served as a speaker, workshop, cooking classes, and retreat leader for many organizations including the City of Phoenix, Maricopa Library District, NFL Alumni Association, NFL Hall of Fame Players Classic, The First Tee of Phoenix, Future for Kids, Phoenix Suns/Phoenix Mercury Kids Camp, Phoenix Youth Sports Day, Gregory’s Fresh Market, Marquette General Hospital, Parkinson’s Wellness Recovery, Sedona Women’s Retreat, Flores Wealth Management, Whole Foods Market, Chandler, AZ, Earth Day Phoenix, Food Day Phoenix, The Farm at South Mountain, Valley Permaculture Alliance, Phoenix Public Market, Harmony Hotel in Nosara, Costa Rica, Spirt of Yoga, and the Southwest Institute of Healing Arts.

    Speaking Topics

    Melanie’s workshops and cooking classes are fun, interactive and always delicious. In the workshops enjoy interactive cooking experiences, simple culinary techniques, nutrition tips, and mindfully enjoy the organic whole food creations.

    Speaking topics, with intuitive cooking class or demo include:

    • A New View of Healthy Eating
    • Intuitive Cooking with the Season
    • Unique Simple Ways to Enjoy Veggies
    • Avocado Veggie Salsa
    • Organic Raw Kale Salad
    • Roots & Greens Stir-fry
    • Raw Salads, Cold Soup & Hummus
    • Healthy Vegan Desserts
    • Hydration & Smoothies

    For more information, or to hire Melanie for your next event, call 602.615.2486 or e-mail Mel@MelanieAlbert.com

    Visit Melanie online at:

    www.facebook.com/NewViewHealthyEating

    @nutritionauthor.com

    www.EXPNutrition.com

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    A New View of Healthy Eating Book Available NOW!

     

     

  • A New View of Healthy Eating: Fresh Organic Arugula Salad with 3 Ingredient Salad Dressing

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

    This week I was inspired by fresh organic arugula grown at Maya’s Farm, less than a mile from my home. Many people do not care for arugula because it tastes too bitter. With the simple “3 Ingredient Salad Dressing” made with high quality organic extra virgin olive oil, the bitterness of the arugula is totally reduced and the arugula is a refreshing salad.

    When we create a salad with light greens, such as arugula, spinach, or spring greens, it is important to lightly toss the leaves in the dressing right before eating them. This is different from raw kale salads where we massage the kale with the dressing to break down the fibers in the kale.

    Enjoy the beauty of this simple, refreshing arugula berry pecan salad and have fun creating your own salad. Share your salad creations with us on our Facebook page: www.facebook.com/NewViewHealthyEating

    Gather your mise en place: Arugula salad with berries (blueberries, blackberries), nuts (pecans), and organic heirloom tomato.

    Dressing: organic extra virgin olive oil, local Arizona lemon, sea salt, garlic.

    Make 3 Ingredient Dressing and gently toss with the organic arugula.

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    Mindfully plate.

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    Enjoy your light, fresh berry and pecans arugula salad.

    EXCERPT from A New View of Healthy Eating

    Basic Salad Dressing: 3 Ingredients. That’s It

    Three base ingredients for a salad dressing include a fat, an acid, and salt. Optional add-ins are aromatics (such as garlic and onions), fresh herbs (like basil and oregano), and sweeteners like local raw honey and fresh dates. To make your first dressing for a kale salad, start with fresh lemon, organic extra virgin olive oil, sea salt, and garlic. Once you’ve learned how to prepare a dressing with this technique, you can use this method to create your own unique salad dressings for a raw kale salad or other fresh salads.

    SIMPLE INGREDIENTS

    • 1 fresh lemon, squeezed, approximately ¼ cup
    • Organic extra virgin olive oil, twice as much as the lemon juice, approximately ½ cup
    • ¼ tsp sea salt
    • 2-3 garlic cloves, minced (extra)

    SIMPLE STEPS

    • Squeeze a fresh organic lemon into a pint-size Mason jar.
    • Pour in twice as much olive oil as the lemon.
    • Sprinkle in sea salt and minced garlic.
    • Shake the jar.
    • Taste and notice if your dressing seems too oily or acid-tasting, or if it uses too little or too much salt. Taste testing salad dressing is a great way to mindfully use your cooking intuition. Add ingredients until the dressing tastes great.

    6 Ways to Create Your Own Salad Dressing

    Learn the simple salad dressing technique and then create your own with different fats, different acids, and various add-ins, such as freshly minced herbs or sweeteners. Use sweeteners to balance a dressing that seems too acid-tasting.

    • Fats: Olive oil, grapeseed oil, nut oils such as walnut oil
    • Acid: Citrus (lemons, limes, oranges); vinegar (balsamic, rice, red or white wine), or stone-ground mustard
    • Salt: Your choice of sea salt or Himalayan salt
    • Optional Sweeteners: Raw honey or dates
    • Optional Aromatics: Garlic, green onions, shallots, red onions
    • Optional Freshly Minced Herbs: Basil, cilantro, oregano, parsley

     A New View of Healthy Eating Book is available for you, as gifts, or for your organization.

    UPCOMING PUBLIC COOKING EVENTS

    Intuitive Cooking Experience at The Farm at South Mountain

    October 9,  2016, Sunday, 11:00am-1:00pm  CLICK HERE TO PURCHASE YOUR TICKET   PRICE: $45 per person

    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?

    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.

    A New Look at Shopping & Cooking at the Phoenix Public Market, Fall 2016

    October 15, 2016, Saturday, 9:00-11:00am  CLICK TO REGISTER PRICE: $10 per person

    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.

  • A New View of Healthy Eating: Vegan Pesto Recipe for Spiralized Organic Veggies

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

    This past Saturday at the Downtown Phoenix Public Market, I had the opportunity to lead a fun, hands-on cooking class, SHOP+CHOP+COOK.  During this class, I guided the participants to create their own veggie pasta. Often we think about making veggie pasta with zucchini, but during this class, we also spiralized a local organic butternut squash and a few sweet potatoes. 

    We also created a delicious vegan, dairy-free pesto with pre-soaked raw cashews, fresh organic basil from Maya’s Farm, a little lemon, garlic, extra virgin olive oil, and sea salt. This dish was so incredible that a local farmer friend of mine with “The Community Exchange” Table stopped by and enjoyed the left-overs.

    The key takeaways from this class were that we can make a pesto without cheese and we and eat some veggies raw that we would generally think we’d need to cook.

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    EXCERPT from A New View of Healthy Eating

    Spiral Veggies with Nut-Based Creamy Dressing

    Learn how to spiral colorful veggies and create a simple dressing with raw cashews and basil.

    Basic Salad Dressing: Raw Cashews & Basil Pesto

    A vegan, dairy-free, creamy dressing is the base for this colorful raw spiral veggie salad. With fresh basil and lots of garlic, this refreshing dressing is a perfect alternative to a cheese-based pesto.

    SIMPLE INGREDIENTS

    • ½ cup raw cashews, soaked 3-4 hours in water
    • ½ cup fresh basil leaves
    • 1 fluid ounce fresh-squeezed lemon juice
    • 2-3 garlic cloves, minced
    • 2 tbsp fresh-squeezed lemon juice
    • 1 tsp sea salt
    • ¼ cup organic extra virgin olive oil

    SIMPLE STEPS

    • Place all ingredients except organic extra virgin olive oil into food processor.
    • Add olive oil little by little until smooth.
    • Taste and add extra garlic, lemon juice, or basil leaves to create a taste that’s right for you.

    Cashews are an excellent substitution for cheese in raw vegan dishes, as they are creamy and smooth in sauces and dressings.

    A raw spiral veggie salad is a perfect way to introduce raw food to everyone, from young kids to adults. It’s simple, delicious, and fun to prepare.

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    Spiral Veggies

    SIMPLE INGREDIENTS

    • 1 large zucchini
    • 1 butternut squash, solid end, peeled
    • 1 sweet potato
    • 1 red beet
    • 1 golden beet

    SIMPLE STEPS

    • Spiralize veggies into long, pasta-like shapes using a spiral vegetable slicer with a small blade. Be sure to spiralize the red beets last and separate them from the other vegetables to limit bleeding.
    • After spiralizing each vegetable, slice to make the pieces shorter.
    • Allow the vegetables to sit at room temperature to dry.
    • Toss all spiralized vegetables together.
    • Add pesto to the vegetables and toss.
    • Serve and enjoy this fresh raw salad.

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    Spiralizing veggies is very mindful and meditative. I love creating the long, beautiful spirals with a rainbow of different colored vegetables.

    Have fun experimenting with spiralizing different types of organic veggies and creating a vegan pesto. Share your dishes with us on our Facebook page: www.facebook.com/NewViewHealthyEating

    I’d like to take a  moment to thank everyone who has already purchased my new book, A New View of Healthy Eating. It was a joy to share the book publically for the first time at the Downtown Phoenix Farmers Market this weekend.

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  • A New View of Healthy Eating: 5 Tips to Shop for and Enjoy Nuts and Seeds

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

    Since I just posted a blog on how to create nut milk with all kinds of nuts and seeds, I thought you’d be interested in shopping tips for nuts and seeds.

    5 Tips to Shop for and Enjoy Nuts and Seeds

    1. Eat raw, whole, unsalted nuts and seeds. They are whole foods and not processed.
    2. No added oils. Be sure to read labels and buy nuts, seeds, and nut butters with no added pro-inflammatory omega-6-rich oils like cottonseed, peanut, safflower, and sunflower.
    3. Keep cold. Store in the refrigerator, as nuts and seeds may go rancid due to their high fat content.
    4. Eat fresh nuts and seeds. Do not eat nuts or seeds that smell and taste bad (like oil paint); they may be carcinogenic.
    5. Be careful. Toasted, chopped, and ground nuts go rancid more quickly than whole raw nuts, so eat them as soon as they are prepped.

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    Thank you. Thank you. Thank you.

    I am so humbled by the incredible, positive response to my new book, A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods.

    Four more cases of the book arrived yesterday, and at this moment I only have 5 books available from that shipment. This morning I ordered 8 more cases of the book. So, if you, your friends, or organizations would like to be sure to receive a book from this next shipment, buy the book now and I will mail it to you as soon as they arrive.

    Step 1: Buy the Book

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    Step 2:  Join our e-mail list and receive updates on events, culinary techniques, and recipes.

  • A New View of Healthy Eating: Dehydrate Bananas & Check out my 90-Year-old Dad’s Banana Crop!

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

    I love, love, love dehydrated bananas and when I saw them a few days ago selling for $19.99 a pound, I decided to dehydrate a few. All you need are some bananas and a dehydrator. My 90-year-old Dad has been growing bananas almost year-round at my parents’ home in Cocoa Beach, Florida, so I thought you’d enjoy seeing some home-grown bananas.

     A few of my Dad’s bananas. He literally grows hundreds at a time. My parents dehydrate or freeze them for snacks or smoothies. Also, it’s interesting that my Dad learned how to grow the bananas from “Google”!

    Experience Nutrition: 9 Ways 90 Days: Top 10 Super Bowl Healthy Recipes: 7 Vegan Avocado Chocolate Pudding
    Experience Nutrition: 9 Ways 90 Days: Top 10 Super Bowl Healthy Recipes: 9 Organic Trail Mix

    Simple Steps to Dehydrate Bananas

    • Cut the bananas into about 1/8 inch slices.
    • Mindfully place the sliced bananas onto the flat dehydrating trays.
    • Set your dehydrator at 135 degrees F and 6 hours of dehydrating.
    • Slide the dehydrating trays into the dehydrator.
    • Turn the bananas over after 6 hours.
    • Dehydrate another 2-4 hours, checking for crispness every hour.
    • These bananas took 10 hours to dehydrate.
    • Mindfully enjoy eating the dehydrated bananas, which become very sweet and caramelized tasting.

    EXCERPT from A New View of Healthy Eating

    How to Shop for a High-Quality Dehydrator

    A dehydrator, sometimes referred to as a “raw oven,” is an essential tool for the raw kitchen. When shopping for a dehydrator, look for one with the heating unit in the back, as it creates a constant circulation of air in the box, which allows for the evaporation of moisture from the food. Through the removal of moisture, the foods are properly preserved without spoilage and harmful bacterial growth. Excalibur and Sedona are two popular brands. Teflex sheets (or parchment paper) are used to dehydrate foods, such as fruit or vegetables, with higher moisture content.

    If you are new to dehydrating you may want to try a less expensive dehydrator to get started. Keep in mind that round dehydrators with fans on the top or bottom do not dry food as evenly and require manual shifting of the trays to optimize drying consistency.

    Have fun dehydrating and share your goodies with us on our Facebook page: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: How to Sprout Mung Beans in 7 Days!

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

    I’ve  been having fun with sprouting mung beans the last few days and wanted to share with you some photos, so you could see how quickly and much they grow in a few days.

    Day 1: August 28, 2016

    • Rinse 1/4 cup of mung beans and soak in water overnight.

     Day 2: August 29, 2016, 6pm: Beans are already beginning to open.

    • Drain water from beans.
    • Put jar with mesh top on  a slant.
    • Rinse beans with cold water 2-4 times a day.

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    Day 3: August 30, 2016, 8:30am: Already starting to see a few little mung bean tails.

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    Day 4: August 31, 2016: Sorry, missed taking photos on Day 4.

    Day 5: September 1, 2016: The sprouts are just about ready to eat.

    Day 6: September 2, 2016: The jar is almost full.

    Day 7: September 3, 2016: Time to enjoy the sprouts.

    Get the 7 Simple Steps to Sprout Mung Beans Blog

    Tomorrow I’ll blog  a beautiful organic heirloom tomato and mung bean salad that I intuitively created with these home sprouted mung beans.

    The second print run of A New View of Healthy Eating is expected to arrive in Phoenix on September 6, 2016.  Order now to be sure you get a copy.

     

    Order the book today and receive Top 5 Recipes and Culinary Tips.

    STEP 1: Order Book

      STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

     

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  • A New View of Healthy Eating: Simple Steps to Make Your Own Raw Organic Almond Butter

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

    Today I was working on some recipe development and testing for a new healthy snack. For one of the recipes, I decided to use almond butter, which is so easy to make. And, when we make it, almond butter is so fresh.

    My lesson with making almond butter is patience. Once you add the almonds to the food process, it does take some time for the almonds to become almond butter. So be patient. That’s it.

     

    Excerpt from A New View of Healthy Eating

    Quick and Easy Steps to Make Your Own Nut Butter

    Once you make your own almond butter at home, you’ll want to make it all the time. It’s easy, less expensive than store-bought jars, and tastes great. It’s so mindful to see almonds transform into almond butter.

    1. Pour about a cup of raw organic almonds into a high-speed blender or food processor.
    2. Turn on blender, moving from low to high.
    3. Check almonds every 4-5 minutes for consistency.
    4. Push the almonds down into the blade as needed.
    5. Blend until smooth and you will see the oil from the almonds.
    6. Enjoy with a fresh organic apple.

    “I absolutely love almond butter and love even more homemade almond butter. Making nut butter is one of those simple techniques that I’m so glad I learned. It’s so mindful to see almonds transform into almond butter. And homemade nut butter is so tasty.”

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  • A New View of Healthy Eating: Bamboo Steamer Organic Carrots

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

    After a beautiful, self-care day with a gentle yoga class and some kitchen tools shopping, I decided to create a very simple meal inspired by my bamboo steamer. This is one of my very favorite organic carrot recipes that brings carrots to life with walnut oil, lemon, cumin, parsley, and sea salt. And, it is so simple to prepare. With the carrots, I also steamed some broccoli and cooked a pot of brown rice to enjoy with the meal.

    I hope you are inspired to cook some carrots and other veggies in a bamboo steamer. It’s such a great, simple culinary technique.

    Excerpt from A New View of Healthy Eating

    Bamboo Steamer Carrots

    A bamboo steamer is key to the new view of the year-round healthy eating kitchen. First, learn to steam carrots with the mindful process of steaming. Once you learn how to steam carrots, use your bamboo steamer to steam all kinds of veggies. Try a rustic medley of roots such as carrots, sweet potatoes, and golden beets. Or quickly cook butternut squash and pumpkin as the base for a warm fall soup. Also, experiment with steaming a mix of spring veggies like asparagus, Brussels sprouts, collard greens, and kale.

     Bamboo Steamer Carrots with Cumin Seed Lemon Dressing

    Finishing carrots with a simple herb and citrus dressing adds richness to the simple carrot. Enjoy creating a cumin seed lemon dressing by toasting cumin seeds for added flavor and aromatherapy, lightly tossing the carrots by hand with the dressing and mindfully plating your carrots. Enjoy!

    SIMPLE INGREDIENTS

    • 6-8 large carrots, rainbow if available, sliced
    • ½ tsp cumin seeds
    • Pinch sea salt
    • 2 tbsp flat-leaf parsley
    • ½ fresh lemon
    • 2-3 tbsp walnut oil (or extra virgin olive oil)

     SIMPLE STEPS

    1. Steam Carrots
    • To set up the bamboo steamer, fill a large (6- to 8-quart) soup pot with 3-4 inches of water, place over high heat, and bring to a boil.
    • Place sliced carrots into the bamboo steamer. Spread out the carrots so that they do not touch each other to allow the steam to rise and cook the carrots. Sprinkle carrots with a pinch of sea salt.
    • Place bamboo steamer on top of the pot with steaming water. Cover with lid and let steam for about 5-7 minutes or until just cooked.
    • Test the carrots for doneness. When carrots easily come off a fork, they’re ready.
    • Once the carrots have finished cooking, pour them into a large bowl.

     

    1. Cumin Seed Lemon Finishing Dressing
    • While the carrots are steaming, prepare the finishing dressing.
    • To toast the cumin seeds, heat a small sauté pan over low heat. Add the seeds to the pan and cook lightly until fragrant. Once done, remove the seeds from the pan.
    • To make the dressing, gather the lemon and oil, and roughly chop the parsley.
    • Squeeze the lemon juice on the carrots and drizzle with the oil. Gently toss with your hands to coat. Add the toasted cumin seeds and sprinkle with a little salt. Add the parsley and toss again.
    • Mindfully plate and enjoy.

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  • A New View of Healthy Eating: Simple Way to Roast Tomatoes in the Oven

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

    Yesterday, when roasting roots, I also decided to cook some tomatoes and beautiful peppers, with a shallot.  The tomatoes and peppers were both grown by farmers within a few miles of my home. The tomatoes were from Abby Lee Farms and the beautiful peppers from Maya’s Farm at The Farm at South Mountain.

    To roast the veggies, I simply tossed the tomatoes and peppers with the same dressing as the roasted roots – organic extra virgin olive oil, sea salt, dried oregano and basil. The aromatherapy was so sweet and I loved the sweetness of the tomatoes.

    Excerpt from A New View of Healthy Eating

    Simple Roasted Tomatoes Sauce

    Oven-roasted tomato sauce is very easy to cook. The main ingredient is time. Be creative with the quantity and combination of tomatoes, onions, carrot, and garlic when you roast this beautiful, delicious sauce. Use the sauce with veggies or, to make soup, strain the cooked tomatoes through cheesecloth, then blend into a creamy soup.

    SIMPLE INGREDIENTS

    • Tomatoes
    • Red onion, sliced
    • Few carrots, chopped
    • Few garlic cloves, sliced
    • Sea salt

    SIMPLE STEPS

    1. Place whole tomatoes in a large roasting pan.
    2. Add the onions, carrots, garlic, and sea salt and lightly toss.
    3. Roast for about 3 hours, stirring every 45-60 minutes.
    4. Enjoy the aroma of the roasting tomatoes.

    In many parts of our country, tomatoes are in season, so I invite you to visit your local farmers’ market, buy some tomatoes, and create your own simple roasted tomatoes. 

    Post your tomato creations with us on our Facebook page: www.facebook.com/NewViewHealthyEating

     

     

  • A New View of Healthy Eating: Sweet & Rich Roasted Roots

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

    Roasted roots are quick and easy to make and taste delicious and sweet every time.  Today, I made a quick batch of roasted roots with rainbow carrots, radishes, and sweet potatoes. After gently tossing the roots in organic extra virgin olive with freshly ground basil and oregano, I roasted them for about 20 minutes (turning after 10) in a pre-heated 475 degree oven.

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    Excerpt from A New View of Healthy Eating

    Sweet & Rich Roasted Roots

    Roasted roots are beautiful, flavorful, and sweet, as well as a rich, colorful complement to any meal. The roasting culinary technique is a dry heat cooking method that intensifies and concentrates the flavor of vegetables. When roasted properly, the natural sugars in the vegetables brown or caramelize to create a deep, rich flavor. When visiting your farmers’ market, buy a few roots even if you don’t recognize them, and roast them with this simple, quick culinary technique. Enjoy roasted roots as a side dish, to create soup, with hummus, or in a raw kale salad or veggie wrap.

    SIMPLE INGREDIENTS

    • 10-12 of your favorite roots: carrots, sweet potatoes, parsnips, golden beets, red beets, and radishes
    • Approximately ¼ cup organic extra virgin olive oil
    • 3 tbsp dry herbs (Choose a few: basil, marjoram, oregano, rosemary, sage, or thyme)
    • ½ tsp sea salt

    SIMPLE STEPS

    1. Pre-heat oven to 475 degrees F.
    2. Scrub roots under running water to clean the outside.
    3. Let sit for about 10 minutes to dry.
    4. Slice roots into even, bite-size pieces.
    5. Mix olive oil, herbs, and sea salt in a bowl to make the dressing.
    6. Add root vegetables to the bowl and toss to evenly coat with the dressing.
    7. Carefully lay the roots on parchment paper in a heavy-duty flat baking sheet pan. Place roots flat side down in a single layer, making sure the vegetables do not touch.
    8. Place baking sheet on the middle rack of the oven.
    9. Roast roots in the oven for about 20 minutes, then turn vegetables.
    10. Cook another 15 minutes, until fork tender.
    11. Plate vegetables. Finish with a drizzle of olive oil.
    12. Enjoy!

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     “In my public and private hands-on cooking classes, I encourage participants to experiment with different herbs and spices for roasted roots. A fun way to intuitively choose herbs is to close your eyes, smell different herbs, and intuitively decide which to use when flavoring the root vegetables. Have fun and be creative.”

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    I am so humbled, in 3 days, I sold the first print-run of A New View of Healthy Eating. Right now, we are proofing the book and then will order the next printing. If you’d like a copy to begin to add some new culinary skills and intuitive cooking to your life, I invite you to order your copy today!

    Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

    STEP 1: Pre-order Book

      STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

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  • A New View of Healthy Eating: Chia Seeds in a Quick Smoothie

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

    Yesterday, I posted a quick smoothie with homemade sunflower seed milk as the base. Today, I created a similar smoothie with chia seeds and coconut water as the base. 

    Both smoothies were made with coconut water, raspberries, and a banana. The only difference being the sunflower seeds yesterday and the chia seeds today, as a thickener and source of protein and healthy fats.

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    CULINARY TIP: Be sure to soak chia seeds before you use them in a recipe, as they will expand about 12 times their size with soaking.

    SIMPLE SMOOTHIE: Blend coconut water chia seed liquid, with frozen raspberries and a banana for a quick, delicious smoothie.

    Have fun creating your own smoothies with different bases, and share your creations with us on our Facebook: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: 5 Simple Steps to Make Your Own Nut or Seed Milk

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

    Many people are not aware how easy it is to make a nut or seed milk. This morning I made a really quick smoothie to enjoy prior to teaching a cooking class. The base was a simple homemade sunflower seed milk, with frozen raspberries and a banana.

    Excerpt from A New View of Healthy Eating

    Make Your Own Nut or Seed Milk

    Nut milks are very popular, but often store-bought milks contain added sugars or preservatives. Use these simple steps to make your own nut milks, which are nutrient-dense, more affordable than store-bought milks, and taste so fresh. Enjoy your made-from-scratch nut milk as a beverage, in smoothies, or in recipes that call for milk.

    When making nut milk, it’s important to remember that various nuts and seeds have different flavor profiles, from neutral, to slightly sweet, to slightly bitter. Intuitively create your own favorite nut milk by experimenting with different nuts and seeds.

    • Neutral: Almonds, Brazil nuts
    • Slightly sweet: Cashews, macadamia, pecans
    • Slightly bitter, may need to balance with a sweetener: Seeds

    Nut-Based Milk. Generally, nut milk, such as almond, tends to be white and watery, with a thin texture and a mild, almost bland flavor. Use almond milk as a great plant-based replacement for milk or water in smoothies or with morning whole grains, such as steel-cut oats.

    Seed-Based Milk. Seed milk, such as hemp milk, is thick and creamy. Hemp milk made with dates and vanilla has a lot of depth and a flavorful, sweet, nutty, earthy taste. Drink hemp milk as a perfect healthy beverage.

     5 Simple Steps to Make Your Own Nut or Seed Milk

    1. Pour ⅓ cup raw nuts or seeds (almonds, cashews, sunflower seeds, or hemp seeds) into a high-speed blender.
    2. Add 1 cup water or coconut water.
    3. OPTIONAL: Add 1 organic date (pre-soak 1 hour to soften) for sweetness and/or ⅓ teaspoon vanilla extract for smoothness.
    4. Blend on low to start and increase speed to high for 2-3 minutes, to finely pulverize the nuts or seeds and create a smooth texture.
    5. OPTIONAL: Pour liquid through a cheesecloth-lined strainer or nut bag and hand squeeze the liquid through the cloth.
    6. Use nut milk as a base for smoothies, a liquid in whole grains, or a tasty beverage.

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    6 Nut and Seed Milk Tips

    1. 3:1 Ratio. Start with a ratio of 3 parts liquid to 1 part nuts or seeds. Use more or less liquid depending on your personal preference for smoothness.
    2. Make a Little at a Time. Nut and seed milk stays fresh in the refrigerator for a few days.
    3. To Strain or Not to Strain. It’s Up to You. Strain the blended nut milk in cheesecloth, a nut bag, or a fine-mesh strainer. Straining ensures a smooth, milky texture, and you can use this nut or seed pulp as a base for other creations. Do not strain cashews, hemp seeds, and sesame seeds due to their soft texture. If you do not strain the nut or seed milk, the nutrients and fiber from the nuts or seeds go right into your smoothie.
    4. Pulp for Breakfast. Add pulp from the nut milk to a whole grain breakfast.
    5. Dehydrate the Pulp. Dehydrate the pulp to use in crackers or crusts, or grind it into gluten-free flour. To dehydrate, spread the pulp onto dehydrator sheets and dehydrate until crisp, about 4-6 hours. Blend in a food processor and sift to make flour.
    6. To Soak or Not to Soak. It’s Up to You. Many raw foodists pre-soak nuts and seeds to neutralize enzyme inhibitors, make proteins more readily available for absorption, and make digestion easier. From a culinary view, pre-soaked nuts and seeds are easier to blend and result in creamier milk. If you have not pre-soaked the nuts and seeds, you can still make quick nut milk, which works well with morning smoothies. Blend the milk, add fruit, re-blend, and you have a quick smoothie.

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    I am humbled by the huge positive response to the book and thank those of you who have already purchased A New View of Healthy Eating.

    I’m happy to say, I only have one more copy of the first print run of the book available. If you’d like that copy or one from the next print run, you can order now.

    Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

    STEP 1: Pre-order Book

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  • A New View of Healthy Eating: Experience Nutrition Organic Avocado Salsa

    By Melanie A. Albert, Intuitive Cooking Expert, Author and Speaker, Founder & CEO Experience Nutrition Group, LLC

    Today was one of the most exciting days for me, as the first printing of my new book, A New View of Healthy Eating arrived.

    The book has been a labor of love and I am so honored to share my philosophies, simple culinary techniques, and recipe guides to encourage you to enjoy shopping for, cooking and eating beautiful healthy food.

    Today, I committed to create one of the recipes in the book every day and to post a blog for you. My goal is to inspire you to create a simple, healthy dish and share your creation on our Facebook page: www.facebook.com/NewViewHealthyEating

    First, I am honored to share a few images of the book with you.

    Now, my recipe today was a simple Avocado Salsa, inspired by a huge organic Reed avocado. Reed avocados only grow a few months out of the year and have more of the healthy monounsaturated fat in them, so they are really rich and creamy.

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    Today’s Avocado Salsa was intuitively created with:

    • 1 organic Reed avocado
    • Peppers from Maya’s Farm in Phoenix
    • A few tomatoes from Abby’s Farm, about 4 miles from my home
    • Fresh lemon basil from Maya’s Farm, just a mile from my home
    • Garlic from the Community Exchange
    • Fresh lemon and sea salt
    • Ezekiel wrap

    The intuitive Avocado Salsa, as salad and then as a wrap.

    I’ll be placing the second order for A New View of Healthy Eating in about a week, after we review for any minor edits. Pre-order today if you’d like to order a copy and be one of the first to experiment with the culinary skills and recipes in the book. You’ll also receive my Top 5 Favorite Recipes & Culinary Tips.

    Step 1: Buy the Book

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     Step 2: Join our list to receive the Top 5 Favorite Recipes & Culinary Tips

  • A New View of Healthy Eating: New Recipe: Raw Carrot Cake

    by Melanie A. Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition Group, LLC

    We are getting very close to completing the design of my new book, A New View of Healthy Eating. This weekend while completing the design of the Desserts, Snacks, and Superfood section, I  got re-excited about some of the healthy, simple, mouthwatering recipes. I’m happy to share with you, for the first time, the raw carrot cake recipe in the book, which I initially prepared while visiting my parents in Cocoa Beach. Enjoy!

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    Excerpt from A New View of Healthy Eating           

    Carrot cake has been a favorite of mine for decades. As much as I love the aromatherapy of cooking raisins with cinnamon and nutmeg for a baked carrot cake, I love the simplicity and freshness of a raw version of carrot cake.

    SIMPLE INGREDIENTS

    • 1 cup dates, pitted and soaked for 1 hour in water, then rough chopped
    • 2 cups carrots, shredded
    • 1 ½ cups apple, minced
    • 1 ½ cups raw cashews or pecans, ground into a fine meal
    • ½ tsp cinnamon, freshly ground
    • ½ tsp nutmeg, freshly ground
    • ½ tsp sea salt

    SIMPLE STEPS

    1. Gather mise en place.
    2. Soak dates.
    3. Place all ingredients into mixing bowl and combine gently unit the mixture forms a ball.
    4. Press dough into springform pan or bowl.
    5. Refrigerate for an hour.
    6. Serve with sorbet, fresh fruit, or herbs.

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    The Raw Carrot Cake Recipe with 6 Favorite Natural Sweeteners

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    I ‘m placing the first order for A New View of Healthy Eating this week. Pre-order today if you’d like to order a copy and be one of the first to experiment with the culinary skills and recipes in the book. You’ll also receive my Top 5 Favorite Recipes & Culinary Tips.

    Step 1: Buy the Book

    ANewViewHealthEating-BookCover

    Step 2: Join our list to receive the Top 5 Favorite Recipes & Culinary Tips

  • A New View of Healthy Eating: Philosophies, Part 2

    by Melanie A. Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition Group, LLC

    It is my pleasure to share with you the next few philosophies of A New View of Healthy Eating, which are the foundation for my new book.

    Enjoy Intuitive Shopping. When we shop for our food, it’s important first to pause and listen to our bodies. What are we craving right now? When shopping, mindfully pay attention to the foods, colors, textures, and even aromas you are intuitively attracted to. Sometimes you might be drawn to lots of greens, while other times it may be citrus or tomatoes. It’s especially fun to shop at different farmers’ markets and notice our choices in food during various seasons of the year.

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

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    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.”

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     This week, I invite you to visit a farmers’ market in your area and have fun exploring new-to-you veggies. Then, come on over to our Facebook page and share photos: www.facebook.com/NewViewHealthyEating

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  • A New View of Healthy Eating: Philosophies, Part 1

    By Melanie A. Albert,  Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition

    Since I will be blogging some excerpts from my new book, A New View of Healthy Eating, I wanted to first share with you the philosophies of the book. I invite you to join in the conversation around the philosophies on our Facebook page: www.facebook.com/NewViewHealthyEating

    Philosophies: 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.

    Let’s explore the first two philosophies.

    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, and wild salmon. 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.

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    “Real whole foods are real. Think actual vegetables, fruit, grains in their whole form, like brown rice, legumes such as garbanzo beans or lentils, nuts and seeds, and wild cold-water fish, like wild salmon.”

    Shop Local and in Season.

    When we eat food grown by local farmers, community gardens, or our home gardens, our food is fresher and more nutritious because it has been recently harvested and has not traveled thousands of miles and many days to arrive at a grocery store and our tables. When we eat with the seasons, we eat food that our bodies naturally need at that particular time of the year or location around the world. We also support our local farmers and local economy and have the opportunity to experiment with new, interesting foods.

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    “I love the opportunity to try unique, new-to-me foods, especially when I shop at farmers’ markets or receive unfamiliar foods in my CSA (Community Supported Agriculture). I don’t always recognize a plant food, but I buy it and experiment in my kitchen or cooking classes.”

    Excerpt, A New View of Healthy Eating, Simple Intuitive Cooking with Real Whole Foods, by Melanie A. Albert

    If you would like to pre-order A New View of Healthy Eating,  your copy will arrive in the first print order in late August 2016 / September 2016. Here’s a link to make it easy for you, if you wish to order now. Thanks so much!

    Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

    STEP 1: Pre-order Book

      STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.