Experience Nutrition

Tag: Intuitive Cooking

  • A New View of Healthy Eating: Add Intuitive Cooking to your Life

    A New View of Healthy Eating: Add Intuitive Cooking to your Life

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

    For the last several years  I‘ve had the honor to lead cooking classes with intuitive cooking with many different venues and organizations,  including The Farm at South Mountain in Phoenix, the Southwest Institute of Healing Arts, Gregory’s Fresh Market, and private cooking classes and events.

    In light of my passion about food and intuitive cooking, I am thrilled to be featured in the Fall 2017 issue of Edible Phoenix, in the fun article by Sharon Salomon “Try Your Hand at Intuitive Cooking: Step Away from the Recipe!”

     

    Sharon and I are in-sync with our cooking styles. I especially enjoy her thoughts on looking into the refrigerator:

    “When it comes time to prepare dinner, I open the fridge, stand in front of it (yes, with the door open) thinking. Then I start taking out this and that. I’ve been doing this long enough that I know what goes together…” Sharon Salomon

    My take on intuitive cooking from “A New View of Healthy Eating:  Simple Intuitive Cooking with Real Whole Foods”

    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.”

    Hope you can join our community at the next intuitive Cooking Class, Winter Harvest Farm-to-Table, at The Farm at South Mountain on December 3, 2017, 11am-1:30pm. We’ll tour the beautiful Garden at The Farm and intuitively prepare Winter Veggie Stir-fry, Bamboo Steamer Carrots, and Winter Root Soup.  It will be a fun class to attend with a group of friends! Also, one lucky participate will receive a copy of my book, “A New View of Healthy Eating.”

    Click here to register for the class.

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  • A New View of Healthy Eating: Reader’s Digest: How to Get Started on a Raw Diet this Summer

    A New View of Healthy Eating: Reader’s Digest: How to Get Started on a Raw Diet this Summer

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

    A few months ago, The Farm at South Mountain and I had the honor to host a fun hands-on Intuitive Cooking Class for Visit Phoenix, Visit Mesa, travel and food bloggers, and the media.

    As a result of this memorable cooking class, blogger and writer, Fiona Tapp featured our class and my thoughts on Raw Food in the Reader’s Digest article: 9 Things to Know If You’re Thinking About Starting a Raw Food Diet This Summer.

    Get tips to Go Raw this Summer in the article.

    Reader’s Digest: Raw Food this Summer

    Enjoy a few photos from our fun cooking class at The Farm.

     

     

     

    Purchase Today!    “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods.”

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  • A New View of Healthy Eating: Sprouted Spelt Flatbread: Cooked & Raw Cuisine

    A New View of Healthy Eating: Sprouted Spelt Flatbread: Cooked & Raw Cuisine

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

    I’m excited to share my favorite cooked flatbread, Sprouted Spelt Flatbread, paired with Raw Pistachio Pesto and Fresh Tomatoes.

    As many of you are aware, I’ve been teaching whole foods cooking for several years, and am now learning more about gourmet raw culinary with Matthew Kenney Culinary. The flatbread really brings together these two ways of cooking. Enjoy!

    Organic Sprouted Spelt Flatbread

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

    A few years ago I discovered that I was sensitive to gluten (the protein in grains like wheat, barley, and rye). By exploring different grain flours, I’ve found that I’m not sensitive (no hives, no bloating, no headaches) to the Organic Sprouted Spelt Flour by One Degree Organic Foods. Have fun making your own flatbread with this simple recipe.

    SIMPLE INGREDIENTS

    • ¾ cup hot (not boiling) water
    • 1 tbsp dry yeast
    • ½ tbsp honey
    • 2 tbsp organic olive oil
    • 2 cups organic sprouted spelt flour
    • ½ tsp sea salt

    SIMPLE STEPS

    1. Pre-heat oven to 500 degrees F with pizza brick in the oven.
    2. Put dry yeast, honey, and olive oil into a cup with hot water.
    3. Let it sit for about 10 minutes.
    4. Pour sprouted spelt flour and sea salt in a bowl.
    5. Add the water with yeast into the flour mixture.
    6. Blend with a fork for a few minutes, then knead with your hands for another few minutes. Only knead for about 3-4 minutes total; otherwise, the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water.
    7. Coat a large bowl with olive oil. Place dough in bowl, cover with a towel, and rest for about 15 minutes. Any additional water in the dough will soak into the flour.
    8. Split the dough in half. Place 2 balls of dough into the bowl coated with olive oil, and cover for about 2 hours (to rise).
    9. Again, split the dough into 2 sections and spread it onto a pizza brick using your hands.
    10. Bake for 5 minutes, then check for doneness (crispy on outside and soft on inside). Bake for another 3-5 minutes if needed.
    11. Enjoy.

    “This Organic Sprouted Spelt Flatbread has become a staple in my home and when I travel. This year I made the flatbread with 15 pounds of the flour and my family and friends from Florida to Arizona all enjoyed its simplicity.”

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    Quick Pistachio Basil Pesto and Quick Marinated Tomatoes

    Quick Pistachio Basil Pesto

    INGREDIENTS

    • ¼ cup fresh basil leaves
    • ¼ cup pistachios, rough chopped
    • 1 TBSP organic extra virgin olive oil
    • 1 TBSP fresh lemon juice
    • Pinch Celtic sea salt

    SIMPLE STEPS

    • Rough chop basil and pistachios
    • Gently mix basil and pistachios with a fork in a small bowl
    • Squeeze in lemon juice
    • Drizzle in olive oil
    • Add sea salt
    • Stir
    • Add extra olive oil, lemon, or sea salt, as needed for your taste

    Quick Marinated Tomatoes

    INGREDIENTS

    • ¼ cup tomatoes (variety of small heirloom, if available)
    • 1 TBSP organic extra virgin olive oil
    • 1 TBSP fresh lemon juice
    • Pinch sea salt

    SIMPLE STEPS

    • Rough chop tomatoes and place in a small bowl
    • Add lemon juice, olive oil, and sea salt to tomatoes
    • Gently mix with a fork
    • Add extra olive oil, lemon or sea salt, as needed for your taste

    PLATING PRESENTATION

    • Place three slices of flatbread on plate
    • Spoon pesto to half of each flatbread slice
    • Spoon tomatoes to the other half of each flatbread slice
    • Garnish with micro greens
    • Enjoy!

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    If you are interested in purchasing in my book, “A New View of Healthy Eating,” stop by one of my cooking events in the Phoenix area. Or, if you are out-of-town, I’m happy to mail a copy to you.

     

     

  • A New View of Healthy Eating: Quick Organic Tomato-Lemon Sauce Step-by-Step Videos

    A New View of Healthy Eating: Quick Organic Tomato-Lemon Sauce Step-by-Step Videos

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

    This week I purchased 20 pounds of organic tomatoes for only $20 from McClendon’s Select at the Uptown Farmer’s Market in Phoenix. Every time I have the opportunity to purchase these goodies I get so excited and then I immediately realize that I’ve just given myself a cooking project to squeeze into the week.

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    Last night I made four different batches of tomato sauce, 3 on the stove-top and one roasted in the oven. The lemon tomato sauce was so incredible that I decided to cook another batch today and took some videos to show you the process. The sauce is still on my stove and my home is full of the lemon aromatherapy.

    A quick look at the fresh ingredients in the 4 different tomato sauces.

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    The cooked tomato sauces.

    The first batch of tomato lemon sauce with capers, marjoram, and brown rice. This delicious and fresh dish inspired the big batch of tomato sauce that you’ll see in the step-by-step videos in today’s blog.

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    With these videos, learn the simple steps to make your own tomato sauce. Go out to a farmers’ market in your area, buy some fresh organic tomatoes and have fun creating your own tomato sauces.

    Step 1: Mise en place. All set with the ingredients for the tomato lemon sauce.

    Step 2: Getting started with the tomatoes, lemons, organic extra virgin olive oil, and Himalayan sea salt into the saute pan.

    Step 3: Tomatoes are beginning to break-down in the saute pan and the lemon aromatherapy is already infusing my kitchen.

    Step 4: Breakdown tomatoes with your bamboo spoon.

    Step 5: Simmer the sauce for about 20-25 minutes.

    Step 6: Tomatoes and lemons are simmering. So simple.

    Step 7: The simple beauty of food. Today’s organic tomato lemon sauce.

    Have fun shopping at your local farmers’ markets. Buy some organic tomatoes. Create your own sauces. And, share your culinary dishes with us on our Facebook page: www.facebook.com/NewViewHealthyEating

    Interested in additional simple culinary skills and recipes? “A New View of Healthy Eating” book is available right here.

    The beauty of simple food.

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  • A New View of Healthy Eating: Bamboo Steamer Veggies

    A New View of Healthy Eating: Bamboo Steamer Veggies

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

    During the last few weeks, we’ve been steaming quite a few veggies with a bamboo steamer at cooking classes and demos in the Phoenix area. Some of the venues include The Farm at South Mountain, the Downtown Phoenix Public Market, the Southwest College of Naturopathic Medicine (tomorrow, April 19), and with my 12-year old niece Meredith, while working on our Kids Cookbook.

    To me, steaming veggies in a bamboo steamer has become part of my everyday life over the last few years, but I’ve learned that so many people have never used a bamboo steamer. Thus, this blog focuses on the process of a cooking with a bamboo steamer and some of the different creations people have had fun making during recent classes.

    Take a look at the bamboo steamer veggies from recent cooking classes and events. We have 2 more hands-on Intuitive Cooking Experience classes at The Farm this season: April 23. 11am-1pm and May 21, 10am-noon. You can call me at 602.615.2486 to register for the May class.

    Spring Farm-to-Table Intuitive Cooking Class at The Farm at South Mountain, Phoenix, AZ

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    For the upcoming Kids Cookbook: Created by Meredith, my 12-year old niece.Will post a separate blog on her creating and finishing process. By the way, the next Kids Cooking Class at The Farm at South Mountain (the last class of the season) is May 6, 2017, 11:30am-12:30pm. Not yet on the calendar, so you can register by calling me directly: 602.615.2486 

    Excerpt from “A New View of Healthy Eating”

    Bamboo Steamer Carrots with Cumin Seed Lemon Dressing

    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.

    Learn more about simple intuitive cooking in my new book, “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods”

  • A New View of Healthy Eating: Simple Steps to Make the Perfect Matcha Green Tea

    A New View of Healthy Eating: Simple Steps to Make the Perfect Matcha Green Tea

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

    I love, love, love matcha tea and was so excited this week to also enjoy dark chocolate with matcha! I’ve been drinking matcha tea since 2004, 13 years ago, when I started working in branding, marketing, and licensing with Dr. Andrew Weil / Weil Lifestyle. I knew Andy was an advocate of drinking green tea, but honestly, green tea was not (yet) part of my life. I thought it was bitter and I really did not know how to prepare it.

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    Fortunately, I had the great opportunity to attend the World Tea Expo four years and learned more and more about the beauty of tea, the history of tea, and the benefits of tea. 

    In my latest book, “New View of Healthy Eating,” includes a chapter on healthy hydration, including green tea.

    Excerpt from “A New View of Healthy Eating”: Matcha Tea

    Get Ready to Enjoy Green Tea

    I began drinking green tea over a decade ago in 2004 when I started working in marketing and licensing with best-selling author and integrative medicine pioneer, Dr. Andrew Weil, who has been a long-time advocate of drinking green tea.

    My green tea experience grew from bitter to mindful. When I first started drinking loose green tea, I found it to be very bitter tasting, but I kept experimenting with different teas and even attended The World Tea Expo for a few years. Importantly, I learned the proper way to brew green tea for an enjoyable, smooth taste. Today I love the smooth, grassy taste, along with the mindful experience of brewing and enjoying tea.

    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.

    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.

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    4 Simple Steps to Prepare Matcha Tea

    1. Place ¼ tsp matcha in matcha bowl.
    2. Add nearly boiled water.
    3. Whisk with a bamboo whisk.
    4. Enjoy the ritual and ceremony.

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    I invite you to experience matcha green tea. Enjoy the mindful process of preparing it and it’s delicious fresh, green taste. Post your photos of your matcha on  our Facebook page: www.facebook.com/NewViewHealthyEating

    If you are interested in purchasing “A New View of Healthy Eating”, you can buy it here and I’ll ship an autographed (if you wish) copy to you.

    Or, stop by one of my cooking classes or demos this month. Would be great to see you!

    • April 15, 2017, 9am, Downtown Phoenix Market: Demo Bamboo Steamer Spring Veggies, 721 N. Central Ave, Phoenix
    • April 19, 2017, 6-8pm, Southwest College of Naturopathic Medicine, Tempe, AZ; Anti-inflammatory Cooking Class: Seasonal Veggie Stir-fry. 2125 E Broadway Road, Tempe, AZ Learn more. Call to register: 480.222.9620.
    • April 22, 2017, 10:30-11:30am, Old Town Scottsdale Farmers Market, Demo Cooking with the Aromatherapy of Fresh Herbs, 3806 N Brown Ave, Scottsdale
    • April 22, 2017, 5-8pm, Peoria Earth Day Planetpalooza Celebration, Westwing Park, 27100 Westwing Parkway, Demo Raw Kale Salad with Fresh Fruit
    • April 23, 2017, 11am-1pm, The Farm at South Mountain, Phoenix, Intuitive Cooking Class: Farm-to-Table: 3 New Ways to Cook Local Spring Veggies. 32nd Street & Southern, Phoenix, Click to purchase tickets.
    • April 24, 2017, 4:30-5:30pm, Grandfamiles with Gregory’s Fresh Marketplace (private event)

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    Join our E-mail list and please let me know if you have any questions or would like to book a cooking event with your organization.

     

     

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

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

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

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

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

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

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

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    Excerpt from A New View of Healthy Eating

    Make Your Own Hummus: EXPERIENCE NUTRITIONTM Super Simple Organic Hummus

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

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

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

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

    OR

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

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  • A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain, Phoenix

    A New View of Healthy Eating: Kids Cooking at The Farm at South Mountain, Phoenix

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

    This season we have been holding amazing, fun cooking classes, just for kids at The Farm at South Mountain in Phoenix, Arizona, just a mile from my home. I’m sharing this blog because I’m in awe and so inspired by the kids cooking and wanted to share some inspiring photos by Nath Rocha.

    The intention of the fun, hands-on cooking classes are for the kids to have fun with food, and we prepare the same food that adults prepare, with a kids twist. Plus, my 11-year old niece, Meredith and her friend, Kaitlyn assisted, for their first time, in teaching the class. Kids teaching kids!

    The morning of the class, I shopped at the Downtown Phoenix Public Market for the goodies for the class including just harvested dinosaur kale, rainbow carrots, bell peppers, lemons, and edible flowers.

    The beautiful, outdoor farm “cooking classroom”.

    Getting set for class, with gloves and beautiful food.

    In our Spring Kids Cooking Class at The Farm, the kids made their own salad dressing with fresh,  local Arizona lemons, and herbs including dill, cilantro, and parsley. Squeeze lemon, add olive oil, taste, shake, a little salt, shake, taste.

    Meredith showed the kids how to easily take the stem off the kale. Fun! And, the kids took turns massaging their kale for about 7 minutes.

    The kids spiralized colorful zucchini, sweet potatoes, and apples for their salads.

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    And, look at the amazing salads created by the kids!

    For more Kids Cooking Classes at The Farm at South Mountain, visit www.TheFarmatSouthMountain.com or www.EXPNutrition.com

    Our final classes for the 2017 season are Sunday, April 9, 11:30-12:30 and May 6, 2017, 11:30-12:30 pm.

    Hope to see you!

    Have fun cooking with your kids!

     

     

  • A New View of Healthy Eating: Top Super Bowl Healthy Recipes: Wild Salmon & Avocado Salsa

    A New View of Healthy Eating: Top Super Bowl Healthy Recipes: Wild Salmon & Avocado Salsa

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

    As a continuation of yesterday’s post of my top 3 favorite healthy Super Bowl recipes, today’s recipes are wild sockeye salmon on the grill and avocado salsa.

    Wild Alaskan Sockeye Salmon on the Grill

    Wild salmon is a rich source of anti-inflammatory omega-3 fatty acids, a good source of protein, and rich in Vitamin D, which is important for bone health, the immune system, and brain health.

    In 2011, as an Official Health & Wellness Partner of the NFL Association, my organization Experience Nutrition Group, LLC had the honor of serving this simple Wild Alaskan Salmon recipe at several Super Bowl XLV weekend events in Dallas. Former NFL players kept coming back for more salmon, so apparently they enjoyed it. The recipe is very easy to prepare and delicious every time. Grill or broil the wild salmon with a few spices and olive oil to create a restaurant-quality meal quickly in your home.

    Grill or broil wild Alaskan salmon using this simple recipe as a guide. Then, be creative and intuitively prepare the salmon with your favorite dried spices and herbs.

    SIMPLE INGREDIENTS

    • 4 wild Alaskan sockeye salmon fillets (4-6 oz. per person), sliced into ½-inch strips
    • ¼ cup organic extra virgin olive oil
    • 3 tbsp dried herbs and spices

    SIMPLE STEPS

    1. Defrost salmon fillets in a refrigerator for a few hours or under cold running water.
    2. Slice wild salmon into thin strips, about ½ inch wide and 1-2 inches long.
    3. Prepare salmon marinade by mixing olive oil and spices and herbs.
    4. Marinate salmon with spices and herbs in a refrigerator for 20-30 minutes, or overnight.
    5. Pre-heat grill on medium high for 15 minutes before you are ready to cook the salmon. If broiling, preheat broiler for 15 minutes.
    6. Place fillets directly on the grill or on a flat baking sheet with parchment paper for broiling.
    7. Cook each side 3-5 minutes.
    8. Remove salmon from grill right before it has completely cooked, as it will continue to cook when removed from the heat of the grill.
    9. Let salmon rest for 5 minutes.
    10. Enjoy with a veggie stir-fry, steamed vegetables, or a raw kale salad, with a side of whole grains such as quinoa or brown rice.

    Former NFL player, John Bronson, learning the simple way to grill wild Alaskan sockeye salmon.

    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.

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    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.

    These recipes and more are in my new book, A New View of Healthy Eating.

    Purchase today and I’ll personalize and mail a copy to you.

    Join our e-newsletter to receive culinary tips, simple recipes, and upcoming classes and events.

    Enjoy the Super Bowl!!! And, come over to our Facebook page, www.facebook.com/NewViewHealthyEating,  and share your Super Bowl snacks.

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  • A New View of Healthy Eating: Chocolate Vegan Pie by Meredith, my 11-Year Old Niece

    A New View of Healthy Eating: Chocolate Vegan Pie by Meredith, my 11-Year Old Niece

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

    New Year’s Day 2017 started with a beautiful yoga practice and commitment to extreme self care in 2017. Then, my 11 year old niece, Meredith, came to my home to visit and cook, which was definitely more self care for me.

    Meredith decided to create the Vegan Chocolate Cream Pie from my new cookbook, A New View of Healthy Eating. This is a very simple-to-prepare, beautiful delicious creamy pie, and perfect for our New Year dessert.

    Enjoy Meredith’s step-by-step photos in creating her pie. By the way her Aunt and parent’s loved the pie!

    Meredith and her mise en place all ready for the Chocolate Pie

    Meredith made the crust for her pie with raw organic pecans (finely pulsed), maple sugar, a little unrefined organic virgin coconut oil, and a dash of Celtic sea salt.

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    Meredith’s next step: Press the crust into a 10-inch springform pan.

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    The chocolate chips were melted in a 350 degree oven for about 3 minutes. So easy.

    Looks like Meredith had fun blending and tasting the melted chocolate chips, tofu, vanilla, and sea salt. 

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    Nearing the end of creating the pie. Meredith adds the chocolate filling to the pie crust.

    Meredith intuitively decided to add some melted chocolate chips to the top of the pie. Looking amazing! Into the freezer for about 30 minutes.

    And, here’s Meredith’s first Vegan Chocolate Pie. Oh my, oh my!!!

    Excerpt from A New View of Healthy Eating: Chocolate Vegan Pie

    Vegan Chocolate Cream Pie

    Try this simple chocolate dessert recipe that everyone enjoys. This gourmet-quality pie is so much fun to make and is beautiful and delicious every time I teach it in my private and group cooking classes. Learn to quickly and easily melt chocolate chips right in your oven. If you have extra chocolate pie, cut it into small pieces and freeze for snacks.

    SIMPLE INGREDIENTS

    Crust

    • 2 cups raw pecans
    • ¼ cup maple sugar
    • 1 ½ tbsp coconut oil
    • ½ tsp sea salt

    Filling

    • 2 ½ cups vegan dark chocolate chips
    • 2 packages organic soft silken tofu (260g packages)
    • 1 tsp vanilla extract or 1 vanilla bean, scraped
    • Pinch of sea salt

    SIMPLE STEPS

    1. Make the Crust.
    • Pulse pecans and maple sugar in food processor.
    • Add coconut oil and sea salt.
    • Pulse to combine well.
    • Press and shape mixture into the bottom of a 10-inch springform pan.
    1. Melt Chocolate Chips.
    • Preheat oven to 350 degrees F.
    • Pour the chocolate chips in a single layer onto a flat baking sheet.
    • Place in the oven to melt for no more than 3-4 minutes or until melted. Be careful that you don’t burn them.
    1. Blend the Filling.
    • Place tofu, vanilla, sea salt, and melted chocolate chips into a food processor.
    • Blend until smooth.
    • Pour mixture into pie crust and chill for at least 30 minutes.
    • Top with fresh fruit and nuts.

    For the Vegan Chocolate Cream Pie and more recipes and culinary tips, my new cookbook, A New View of Healthy Eating is available right here. You can purchase and I’ll mail the book to you.

    Happy 2017 to all, with lots of simple intuitive cooking!

     

     

  • A New View of Healthy Eating: 2016 Year End Reflection: Farmers’ Market & Intuitive Cooking Experience

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

    As I sit here in chilly Phoenix writing my last blog of 2016, I am reflecting that today was the epitome of my year and living my passions. This morning I was very excited to visit the Downtown Phoenix Public Market since I’ve been in Cocoa Beach the last few weeks with my parents. While in Florida really missed “my” local farmers’ markets and farmers, and our amazing local Arizona in season produce.

    Thanks Local Arizona Farmers

    Today I leisurely shopped with some of my favorite local Arizona farmers who are all within a few miles of my home. I’d like to thank my farmer friends and their dedication and hard work to bring organic food to our community and to so many of the cooking classes and events that I teach.

    Thank you Maya Dailey and Maya’s Farm, located just a half mile from my home. I love the care and passion that goes into all of your beautiful food. And, I appreciate the video shoots at your Farm. Your food is beautiful art growing at the farm and displayed with such care at the market.

     

    Thank you Abby Lee Farms, for all the beautiful tomatoes I purchase from you all the time. I especially love using the colorful tomatoes in my version of a cold tomato gazpacho soup.

    Thank you Community Exchange, for your “free hugs” and for all the unique foods your network grows, from dates, to citrus, to greens, to radishes.

    Thank you Golo Family Organic Farm for the variety of all kinds of fruit and veggies every week. This year I especially loved the sweet lemons and the incredible pomegranates.

    Intuitive Cooking Experience

    When I returned home from the farmers’ market, I began my intuitive cooking process. First, I simply took some time appreciating the beauty of all the variety of just-harvested organic veggies and fruit. I mindfully enjoyed the incredible rainbow of colors and the varying textures. I am so happy that we have such incredible local, seasonal food available to us right in the middle of winter.

    After visually enjoying the beauty of the food, I took a few minutes to decide what to cook with my bounty of organic goodies. I decided to prepare a quick veggie saute, sautéed bok choy, spaghetti squash, and brown rice.

    Enjoy the photos of my step-by-step cooking process.

    Spaghetti Squash with Marjoram & Tarragon

    Brown Rice with Fresh Dill & Garlic

    Quick Sauteed Veggies with Farmers’ Market Winter Veggies

    Today’s veggies:

    • Green onions, tomatoes, purple peppers
    • Rainbow carrots
    • Fresh squeezed orange juice & zest
    • Broccoli
    • Olives & capers

    Sauteed Bok Choy with Olive Oil & Fresh Squeezed Lemon

    Plating the layers of colors and flavors.

    Happy New Years Eve 2016…

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    It has been such a  joy for me to share my passion for healthy food, farmers market shopping, simple culinary skills, and intuitive cooking with you this year, 2016.

    Lots of positive, happiness, and health to all in 2017.

    Melanie

    Finally, I am so honored with the incredible response to my book, A New View of Healthy Eating. It is available for purchase and I’m happy to personalize a copy and ship to you.

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    BOOK SALES

     

  • 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: Simple Veggie Stir-fry with Roots & In-season Produce

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

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

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

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

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

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

    SIMPLE INGREDIENTS

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

    SIMPLE STEPS

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

    What’s the Difference: Sauté vs. Stir-fry

    Sautéing and stir-frying are similar dry-heat cooking methods to cook food quickly. Small, bite-size pieces of food are stirred or tossed and quickly cooked over high heat. With sautéing, usually a pan or skillet is used; with a stir-fry, traditionally a wok is used.  With stir-frying, the heat is higher and the action is faster with the food continuously tossed and stirred.

    “Have fun preparing quick, delicious veggie stir-fries with a few simple steps. The key is to be organized. Pre-chop all your ingredients and set up your mise en place (all ingredients in place) for your cooking before you start stir-frying.”

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

    $75 Healthy Cooking Gift Certificate: Local First Arizona

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

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

    Purchase $75 Holiday Gift Certificate Today!

     Gift Certificate Details

    3 Steps to Redeem Healthy Cooking Gift Certificate

    Step 1: Healthy Cooking Gift Certificate

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

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

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

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

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

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  • A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Fruit Sorbet

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

    Thanks so much to Tom Shanahan and Spiritual Adrenaline for inviting me to be part of the Spiritual Adrenaline Holiday Dessert Guide. I am honored to share my ideas for healthy holiday desserts with you and hope you and your family enjoy creating and eating the delicious “good-for-us” desserts. The Raspberry Cara Cara Orange Sorbet is absolutely one of my very favorite refreshing desserts and is a perfect light dessert for the holidays. Have fun experimenting with making your own sorbet.

    Excerpt from A New View of Healthy Eating: Raspberry Cara Cara Orange Sorbet

    For most of my life I ate refreshing sorbet only at restaurants. Now with this simple sorbet process, I enjoy making it at home with local, seasonal fruit. I especially love sorbet with freshly harvested Arizona oranges. Intuitively create sorbet with fruits that are local and in season and experiment with different fruit, spices, and herbs to create sorbet year-round.

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    Sweet, refreshing sorbet features organic raspberries, local Arizona Cara Cara navel oranges, and a touch of nutmeg. Cara Cara oranges are one of my favorites, with their rosy interior and sweet taste. Pair this refreshing sorbet with shaved organic dark chocolate.

    SIMPLE INGREDIENTS

    • 4 cups fresh organic raspberries
    • 5 tbsp agave nectar
    • ½ Cara Cara navel orange, juiced
    • Pinch sea salt
    • Pinch freshly ground nutmeg
    • 70% organic dark chocolate bar, shaved

     SIMPLE STEPS

    1. Blend all ingredients in high-speed blender.
    2. Pour into frozen sorbet maker and process for about 15-20 minutes until thickened, soft, and creamy.
    3. Sprinkle shaved dark chocolate on sorbet.
    4. Serve and enjoy.

     5 Tips to Make Your Own Unique, Delicious Sorbet

    1. Peak sweetness. Use high-quality, fresh organic fruits at their peak of sweetness. The freezing process in making sorbet reduces the sweetness of fruit.
    2. Experiment. Have fun making sorbet with all types of in-season fruit. Berries (blackberries, blueberries, raspberries, strawberries), stone fruit (cherries, peaches, plums), bananas, grapes, pears, oranges, and pineapple.
    3. Natural sweetener. If the fruit tastes tart, add a sweetener such as agave nectar or coconut sugar.
    4. Citrus. Add a squeeze of citrus to balance flavor or add acidity.
    5. Accent. Experiment with spices such as freshly ground cinnamon or nutmeg, fresh herbs such as basil or mint, citrus zest, or vanilla.

    A New View of Healthy Eating Book is available now, with 54 simple recipes and 84 simple culinary techniques in 9 delicious whole food categories.

    Join our e-mail list to stay in touch with recipes, culinary methods, and events.

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    Share your sorbet creations with us on our Facebook page: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating Recipes: Spiritual Adrenaline Holiday Dessert Guide: Chocolate Sweet Potato Brownie

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

    I am so honored to be part of the Spiritual Adrenaline Dessert Guide and would like to thank the inspiring Tom Shanahan for inviting me to share my healthy recipes for the holidays with you. If you have never cooked a brownie with sweet potatoes, I invite you to give it a try. It is sweet, chocolatey and a perfect complement to your holiday celebrations. Enjoy!

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    Excerpt from A New View of Healthy Eating: Chocolate Sweet Potato Brownie (pages 164-165)

    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.

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    • Put remaining ingredients into a large bowl and stir to combine.

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    • 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.

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    • Remove the brownies from baking dish.
    • Cool for a few minutes and cut into squares.
    • Enjoy!

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    A New View of Healthy Eating book is available NOW! Buy your copy today and I’ll gift wrap and ship it to you or your friends.

    Join our e-mail list and stay up-to-date on events, classes, culinary techniques, and recipes.

    Share your version of the Sweet Potato Brownie with us on our Facebook page: www.facebook.com/NewViewHealthyEating
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  • A New View of Healthy Eating: Pomegranate Smoothie Recipe

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

    Pomegranates are in season here in Arizona and I am so happy. I totally remember picking out the pomegranate seeds when I was a kid and absolutely loving them. Fortunately, now I know an easy way to get the seeds out of a pomegranate without making a mess, which you can find in the following Pomegranate Smoothie Recipe.

    Last year at this time, I created this very intuitive pomegranate smoothie and have been enjoying it this week as well.  If you’re in Arizona, go to a farmers’ market and buy a few pomegranates and enjoy this  creamy eat with the season smoothie.

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    Excerpt from A New View of Healthy Eating:  Pomegranate Smoothie with Homemade Almond Milk (pages 144-145)

    Inspired by pomegranates sitting on my kitchen counter, I decided to create a smoothie. I wanted this smoothie to be special because I’ve loved sweet, juicy pomegranates since I was a young kid having fun mindfully picking the seeds out of the fruit like crabmeat, with the deep, red juice dripping down my arms.

    Intuitively, I created the pomegranate smoothie with homemade almond milk, which is delicious even by itself. Enjoy the process of creating this thick, creamy, sweet smoothie.

    SIMPLE INGREDIENTS

    • 1 pomegranate, seeded
    • 1 cup coconut water
    • ½ cup almonds
    • 1 Medjool date
    • 1 frozen banana

    SIMPLE STEPS

    1. Simple Steps to Get the Seeds Out of a Pomegranate, Without All the Mess!
    • Cut pomegranate in half.
    • Place pomegranate in a bowl of cold water.
    • Tear apart the pomegranate with your hands. Seeds will float to the bottom of the bowl, and the tan membrane will rise to the top.
    • Mindfully examine the seeds and take out any small pieces of membrane.
    1. Fresh Homemade Almond Milk
    • Blend coconut water, almonds, and date in a high-speed blender for 1-2 minutes.
    • Enjoy a taste.
    1. My First-Ever Pomegranate Smoothie
    • Add banana to the almond milk in the blender and blend for about a minute.
    • Enjoy another taste.
    • Sprinkle in pomegranate seeds and blend for another minute.
    • Pour smoothie into a glass.
    • Top with a few pomegranate seeds and almonds to add crunch to the smoothie.
    • Enjoy! Enjoy! Enjoy!

    “I previously thought nut milk was hard to make. Once learning how quick and easy it is to make nut milk, especially for my morning smoothies, I no longer buy store-bought milk. Since I’m such an advocate for eating and drinking real whole foods, this fits perfectly with my philosophy.”

    A New View of Healthy Eating is a great gift for yourself, your family, and friends. You can now purchase it right here and I’ll gift wrap and ship it to you.

    If you would like to stay up-to-date on upcoming events and new recipes, join our e-mail list.

    Join us on our Facebook page and share your Fall Smoothie creations: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: How to Stock a Healthy Pantry

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

    So many people ask me how I am able to create such simple beautiful meals and that it always seems as though I have the “right” ingredients handy all the time. As a matter of fact, in my new book, A New View of Healthy Eating, I write about Success in the Healthy Kitchen, with essential staples in the refrigerator and pantry. This week I stocked up on a few items in my pantry, so I decided to share the staples in my pantry.

    First, the foods that I stocked up on this week were red lentils, sunflower seeds, brown rice, and garbanzo beans, along with some of my favorite superfoods (since they were all on sale!)

    Excerpt from A New View of Healthy Eating

    Step 3: Pantry: Essentials in the Whole Food Pantry

    Stock your pantry with essentials so that you are prepared to cook with seasonal food you bring home from the farmers’ market. With these essentials, you can intuitively create your own favorite dishes for breakfast, lunch, dinner, or snacks.

    • Whole grains. Use versatile whole grains such as brown rice, quinoa, and steel-cut oats to quickly and simply cook breakfast with berries, nuts, and seeds, or a dinner side dish with raw, steamed, or roasted vegetables.
    • Beans and legumes. Cook garbanzo beans for a quick hummus, lentils in a simple soup, adzuki beans for a simple rice and beans meal, and kidney beans in a veggie chili.
    • Nuts and seeds. Enjoy a variety of nuts and seeds such as almonds, cashews, walnuts, hemp seeds, and sunflower seeds. Blend nut milk, add to smoothies, cook in a stir-fry, or make a raw pâté.
    • Extra virgin olive oil. Buy organic, first press, cold press, estate grown, and with <.8 acidity for a high-quality olive oil. Olive oil is perfect for salad dressings, roasting veggies, finishing steamed vegetables, and dipping flatbread.

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    • Dried herbs and spices. Stock a few dried herbs (basil, oregano, marjoram, bay leaves) and spices (cumin seeds, coriander, cinnamon) in your pantry. Use a few different spices and herbs every week to intuitively add flavor and dimension to roasted roots, baked spaghetti squash, and hummus. P-039

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    • Vinegar and mustard. Keep a few acids, such as balsamic, red wine, or rice vinegar, and stone-ground mustard in your pantry for salad and vegetable dressings and marinades. There’s always an 18-year aged balsamic vinegar in my pantry that I love to drizzle on roasted veggies and that I use as a dipping sauce for my organic sprouted flatbread.
    • Natural sweeteners. Use natural sweeteners such as fresh Medjool dates and local raw honey in your breakfast whole grains, salad dressings, smoothies, and desserts.
    • Sea salt. Try a few types of unrefined sea salts such as Celtic or Himalayan salts and cook with those you like best. Sea salt brings out the natural flavor in food. For cooking at home and in my classes and workshops, I love whole crystal (coarse) unrefined salt that sometimes needs a little grinding.
    • Green tea and coconut water. Use electrolyte-rich coconut water as a base for smoothies, and drink loose green tea and matcha tea as everyday beverages.

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    • A few extras for extra flavor. We all have a few special foods that we love to add to our meals. I often add olives and capers to veggie stir-fries and simple avocado salads.
    • Superfoods. Stock a few nutrient-dense superfoods, such as goji berries, raw cacao nibs, and hemp seeds for quick snacks or smoothies.

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    I’ll also be sharing how to stock your refrigerator for healthy eating success.

    I’m very excited that my new book, A New View of Healthy Eating, is now available. If you’d like a copy for yourself or for a gift (I’ll gift wrap), you can buy it right here:

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  • A New View of Healthy Eating: 5 Phoenix Farmers’ Markets & 5 Ways to Shop for Real Whole Foods

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

    The Fall is such an incredible time in Arizona as our local farmers’ bounty is growing and it’s so beautiful to enjoy local in-season produce at our farmers’ markets around town. At this time of year, we have many different farmers’ markets. In addition to purchasing real whole foods at farmers’ markets you can commit to a CSA, join a community garden, plant your own, and visit local farms. Enjoy shopping and enjoy your food!

    5 Favorite Farmers’ Markets

    • Downtown Phoenix Openair Market, Saturday, 8am-1pm, Central and Pierce Street
    • Uptown Market, Saturday & Wednesday, 9am-apm, Central and Bethany Home
    • Ahwatukee Market, Sunday, 9am-1pm, Warner & 48th Street
    • Mesa Community Market, Friday, 9am-1pm, 20 E. Main Street
    • Old Towne Scottsdale Market, Saturday, 8am-1pm, 3806 N. Brown Avenue

    EXCERPT from A New View of Healthy Eating

    5 Best Ways to Shop for Real Whole Foods

    1. 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 2015 there were 8,260 registered farmers’ markets as compared to 1,744 in 1994—an increase of more than 6,000 in 21 years. In addition to the USDA Farmers Market Database, another source to find farmers’ markets in your area is www.localharvest.org.

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     2. 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.

    For the winter 2016 season in Arizona, I committed to a 12-week CSA share from Maya’s Farm, just a mile from my home in Phoenix. I love knowing that the produce is fresh since it is harvested the day before I pick it up at The Farm at South Mountain. Each week the interesting variety of goodies in my CSA encourages me to create new, intuitive dishes with different combinations of food. While writing this week, I’m creating a stir-fry with cauliflower, fresh peas, white icicle radish, green garlic, onions, and dill. Fresh flowers are a nice bonus I receive in my CSA. I’m enjoying the incredible natural aromatherapy of chamomile in my home. I’m steeping sun-dried tea, and I will dehydrate some of the chamomile flowers for tea.

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    3. Join a Community Garden

    The National Garden Association estimates that there are three million community gardens in the United States. Community gardens are fun, as you can learn from other do-it-yourself gardeners, enjoy friendships, and experience the mindful meditation of gardening in a beautiful, close-to-the-earth setting.

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     4. Grow Your Own

    Gardening is a big trend. As more and more people eat real whole foods, they are taking their food literally into their hands. The National Garden Association estimates that 42 million households in the United States garden, an increase of 17 percent over 2008 numbers, and 37 million households are home gardening. Gardening takes us back to the basics of eating fresh whole foods.

    5. Visit Local Farms

    It’s a lot of fun to visit farms in your area to get to know the farmers and to see where your local produce grows. I am so fortunate that there are many outstanding farms in the Phoenix area, where I live. Farms today are reaching consumers in exciting ways: stores at farms, farmers’ markets at farms, pick-your-own produce, and even “honor system” farm stands.

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    Many of the recipes and culinary creations in my book, A New View of Heathy Eating are inspired by and created with local, in-season Arizona veggies. The book is now available to ship to you!

     

  • A New View of Healthy Eating: Simple Steps to Make an Incredible Rice Pilaf

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

    Today, I was honored to lead a fun SHOP+CHOP+COOK Cooking Class at the Phoenix Public Market, with a group of Girl Scouts who created their own salad dressing, raw kale salad, and we also enjoyed preparing the delicious tomato gazpacho with the local, in season, farmers’ market veggies. I was fortunate to have some beautiful leftovers, which inspired me to create a rice pilaf.  Take a look at today’s rice pilaf with the farmers’ market tomatoes and peppers and the specific culinary technique to make a perfect pilaf.

    •  Look at the incredible rice pilaf ingredients: Brown rice, tomatoes, peppers, arugula, shallot, and veggie stock.
    • Start with sweating the shallots in olive oil for about 10 minutes, and then add the brown rice and cook for another 5-10 minutes.
    • Add the tomatoes, peppers, and stock to the saute pan. Bring to a boil. Simmer for 20-25 minutes.
    • Add the arugula and simmer a few more minutes.
    • Fluff the edges of the rice and rest for 10 minutes.

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    • Enjoy!

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    Excerpt from A New View of Healthy Eating: How to Make Rice Pilaf for a Dinner Side Dish

    Pilaf is one of the main methods of cooking rice and is popular in Indian, Mexican, and Middle Eastern cuisines. The pilaf method is similar to steaming; however, in the pilaf method, whole grains are first sautéed, often with aromatics (like onions or shallots) before liquid is added, creating a lot of flavor. Pilafs also include extras such as vegetables and toasted nuts or seeds.

    Simple Steps to Cook Using the Pilaf Method

    1. In a sauté pan over low heat, cook mirepoix (carrots, onions, and celery or just onions) in a fat, such as olive oil. Cook on low heat when you do not want to add color to your dish. For more color, cook at a higher temperature.
    2. Add grains to the pan and stir to lightly coat each grain with the fat. Do not rinse grains before cooking.
    3. Toast grains by cooking a little more.
    4. Add a flavorful liquid, such as vegetable stock.
    5. Stir to make sure grain is not sticking to the bottom of the pan.
    6. Similar to the whole grains steaming method (PAGE…), bring to boil, cover tightly, and reduce heat to the lowest setting (or cook in oven).
    7. Cook a little longer than the time indicated for your grain and until all liquid is absorbed into the grains.
    8. Rest grain for 10-20 minutes.
    10. Rest for 10 minutes.

     Enhance Your Pilaf

    To enhance the flavor and texture in your pilaf, add spices, herbs, fresh vegetables, nuts, and seeds.

    • After the grains are coated in fat, add dried spices for extra flavor. Try Middle Eastern spices like star anise, cinnamon, and cumin. For a Mexican pilaf, add chili powder, cumin, cinnamon, and coriander seeds.
    • After the cooked grains have rested, add your favorite cooked veggies, fresh herbs, or toasted nuts and seeds to create a meal.

    Quick Brown Rice Turmeric Pilaf

    SIMPLE INGREDIENTS

    • 1 cup brown rice
    • ¾ cup shallots or onions, finely diced
    • 2-3 tbsp olive oil
    • ½ tsp turmeric
    • 2 cups vegetable stock

    SIMPLE STEPS

    1. Gather mise en place.
    2. Sweat onions or shallots in olive oil.
    3. Add rice and sauté until translucent.
    4. Add turmeric for color.
    5. Add vegetable stock.
    6. Bring to boil.
    7. Cook for 20 minutes.
    8. Rest for 10 minutes.

    If you would like this culinary technique, recipe and more simple ways to cook real whole foods, A New View of Healthy Eating book is now available:

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  • A New View of Healthy Eating: Organic Tomato Gazpacho Cold Soup Recipe

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

    Recently, I’ve been teaching public hands-on Intuitive Cooking Experience Classes at the Phoenix Public Market and The Farm at South Mountain, in Phoenix. Tonight I’m getting set to lead tomorrow’s class at the Phoenix Public Market. Lately, I’ve been really enjoying  tomatoes, so tomorrow, October 15, 2016, at the Phoenix Public Market (9-11am, Central & Pierce) we will intuitively create a simple tasty, fresh tomato gazpacho soup. Looking forward to tomatoes from Abby Lee Farms, about 4-5 miles from my home.

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    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.

    Create Your Own Tomato Gazpacho

    Use your intuition when you create your tomato gazpacho. Use different colors and types of tomatoes. Sometimes make it chunky; other times make it smooth. Try different levels of spiciness using jalapeno or Anaheim peppers. Sometimes make it spicy hot, sometimes make it mild. Try different types of in-season cucumbers, such Armenian, pickling, or lemon.

    “The key to a beautiful tomato gazpacho is to blend some of the fresh veggies into a creamy liquid and to keep some veggies chunky.”

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    I’ll be selling my new book A New View of Healthy Eating, this weekend at 2 events in the Phoenix area:

    • Saturday, Oct 15, 2016, Phoenix Public Market, Central & Pierce. 9am-1pm
    • Sunday, Oct 16, 2016, Yoga Rocks the Park, Steele Indian School Park, Phoenix (3rd Street, North of Indian School), 9am-noon

    If you are not in the Phoenix area and would like to purchase the book, it’s available on my website and I’m happy to ship a copy to you.

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