Tag: nutrition

  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Really Quick Veggie Sauté

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

    When our days are full and we don’t have a lot of time to cook, a veggie sauté is a great option for a quickly prepared dinner. Today’s veggie sauté was inspired by several of my purchases from our local Arizona farmers’, including sweet potatoes, I’itoi onions, and arugula. To these veggies, I added a tomato, green pepper, and a few of my favorites, the olives, capers, and sun-dried tomatoes. The quick sauté was a beautiful combination of warming, sweet and earthy.

     

    Simple Steps to make a Quick Veggie Sauté

    Step 1: Choose a few veggies.  An aromatic onion. Some veggies with more moisture (like tomatoes and bell peppers) and some more dense root veggies, such as sweet potatoes, carrots, or beets. And, some light greens such as arugula or spinach.

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    Step 2: Chop veggies in different shapes for visual interest in your dish.

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    Step 3: Heat sauté pan at low heat. When the pan is warm, add a few tablespoons of organic extra virgin olive oil. Yes, when we use a high quality olive oil, with low acid level, below .7%, we can cook with it.

    Step 4: Add onions to the pan and gently sweat for about 5 minutes, until the onions are translucent.

    Step 5: Add bell pepper, increase heat to medium, and cook for a few minutes to release the flavors.

    Step 6: Add tomatoes and cook for another few minutes, to build the flavor base for the sauté. Add in a few pinches of sea salt to bring out the sweetness of the tomato.

    Step 7: Add sweet potatoes. Cook for another few minutes until the sweet potatoes are soft.

     

     

    Step 8: Add extras such as sun-dried tomatoes (re-hydrated in a simmering pot of water for a few minutes), olives, and capers.

    Step 9: Add a handful of arugula, gently toss, and cook for a minute or two.

     

     

    Step 10: Plate the veggies and enjoy.

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    Quote from “A New View of Healthy Eating”

    “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.” Melanie Albert


    Culinary Tip from “A New View of Healthy Eating”: 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.


    ACTION: Have fun shopping at your local farmers’ market and create a quick, simple, delicious veggie sauté and share your creation with us on Facebook: www.facebook.com/NewViewHealthyEating

    A few Veggie Sauté ideas from book, “A New View of Healthy Eating”

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    Interested in more healthy recipes, culinary techniques, and nutrition tips, purchase “A New View of Healthy Eating” today!

     

     

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  • 9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

    By Melanie Albert, Nutrition & Food Expert, Author and Speaker, Certified Health Coach

    Kale is the rage with raw salads, kale chips and smoothies. But, what about collard greens? I’m taking a Professional Plant-based Culinary Certification Course with Rouxbe, where we experimented with different ways to prepare kale. As an option, I decided to use some of the same techniques with collard greens.

    On top of that, Reed avocados were available at Whole Foods Market this week, so I decided to try one. About 90% of the avocados are grown in California and about 90% of those are Hass avocados. The Reed avocado variety generally grows later in the season, are larger and rounder than Hass avocados, have a thick skin, and contain more monounsaturated fat and thus are creamier than Hass avocados.

    Scroll down for the 9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

    9 Ways 90 Days Recipe: Organic Collard Greens, Reed Avocados & Lemon Cucumbers
    9 Ways 90 Days Recipe: Organic Collard Greens, Reed Avocados & Lemon Cucumbers

    Organic Collard Greens with Reed Avocados & Lemon Cucumbers Recipe
    This recipe was inspired by the lemon cucumbers from this week’s farmers market in Ahwatukee Arizona, the Reed avocado and collard greens.

    Ingredients
    • 3-4 large collard greens leaves, chopped
    • 1 Reed avocado
    • 1 lemon cucumber
    • 4 small heirloom tomatoes
    • ½ red pepper
    • 3-4 green onions
    • 1 TBSP fresh lemon juice
    • 1 garlic clove, finely minced
    • Fresh lemon basil, to taste
    • Fresh lemon thyme, to taste
    • Sea salt

    Simple Steps
    • Chop all the vegetables
    • Squeeze the avocado into a bowl
    • Add collard greens, lemon juice and sea salt to the avocado
    • Massage the collard greens for about 3 minutes
    • Add the fresh garlic, lemon cucumber, red pepper, green onions and gently toss
    • Add the fresh lemon basil and lemon thyme and gently toss
    • Enjoy this delicious & refreshing salad

    Come on over to our Facebook page, and post your avocado & collard greens creations: www.facebook.com/9Ways90Days

  • Confusion about What to Eat: Too Many Food Pyramids and Dietary Theories

    by Melanie Albert, Nutrition expert & author, Founder & CEO, Experience Nutrition

    Today, there are so many different food pyramids and 100’s of different dietary theories; no wonder people are confused about what to eat.

    Come on over to Facebook and share your experiences with different ways of eating  www.facebook.com/9Ways90Days

    Too Many Food Pyramids & Diets
    Too Many Food Pyramids & Diets

     

    Some Food Pyramids available include:

    • USDA My PlateTM
    • Harvard School of Public Health
    • Andrew Weil, MD Anti-inflammatory
    • Mediterranean Oldways
    • Michio Kushi Macrobiotic
    • Atkins
    • Okinawa
    • Vegan
    • Paleo
    • South Beach
    •  Zone
    • DASH
    • Biggest Loser
    • American Heart Association
    • American Diabetes Association
    • Dr. Furham’s Nutritarian

    100s’ of Dietary Theories

    In addition to confusion with so many different food pyramids, 100’s of dietary theories are in the media. A few of the current dietary theories include:

    • 3-Season
    • 5 Element
    • Abs Diet
    • Anti-Aging
    • Atkins
    • Ayurveda
    • Blood Type
    • Body Ecology
    • Calorie Restriction
    • Curves
    • DASH
    • Dorm Room Diet
    • Dr. Phil’s Diet
    • Dukan
    • Eat More Weigh Less by Dr. Dean Ornish
    • Engine 2
    • Fat Flush
    • French Women Don’t Get Fat
    • Gluten-Free
    • Glycemic Index
    • High-Carbohydrate
    • High-Protein
    • Jenny Craig
    • LA Weight Loss
    • Low-Carb
    • Low-Fat
    • Low-Protein
    • Macrobiotics
    • Maker’s Diet
    • Master Cleanse
    • Mayo Clinic
    • Mediterranean
    • Metabolic Typing
    • Okinawa
    • Perricone Prescription
    • Plant-Based
    • Pritikin
    • Raw Food
    • Sonomaa
    • South Beach
    • Traditional Chinese Medicine
    • Vegan
    • Vegetarian
    • Volumetrics
    • Wheat Belly
    • Zone Diet

  • Enjoy Food & Life: 9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living

    9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living, by nutrition and food expert, Melanie Albert, featuring former NFL players.

    NEW BOOK: January 2014

    9 Ways 90 Days Step-by-step action plan for healthy eating & living
    9 Ways 90 Days Step-by-step action plan for healthy eating & living

    9 Ways 90 Days Action Plan is based on the successful program which positively affects the health and nutrition of former NFL players and their families. The book offers nutrition education with a simple step-by-step action plan to integrate good nutrition with a healthy lifestyle into life. The program is designed to help you achieve good nutrition and health to reach your personal goals, including reducing the risk of heart disease and diabetes, weight loss, reducing joint pain, increasing energy and reducing stress. 

    Our country is sick and people are confused. They are confused about what to eat, how to shop and how to prepare healthy food. The 9 Ways 90 Days Action Plan, created from sound science and a variety of nutrition theories with hands-on interactive learning and cooking experiences, is a solution to these problems. It also includes simple ways to prepare easy meals with recipes, nutritionrecommendations, and the 9 Ways 90 Days Action Plan to incorporate learning into life.