fifty-nine

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Fifty-nine is the age my parents turned last week. And as a reminder that the're only that much closer to the big six-oh, they came to me seeking healthful guidance. Of course I told them to exercise; take small walks around the neighborhood, and stretch while watching TV. I even bought my mom a cute little set of bright pink 3lb hand weights. But their diet needed an overhaul and that was clear. Here are some pictures I took of their fridge and cabinets. 

If you want to drop some lbs after 50, the refined sugar in sodas, juices, and sugary cereals, are not going to help. Neither are sweet "weight loss" drinks or pre-packaged smoothies. I formulated some small changes for my parents to start transitioning away from these processed foods, and try to intake more whole, natural, and even raw foods as a part of their daily diet. 

A complete overhaul of their fridge was done. I moved everything I didn't want readily available to them, out to the fridge they have in their garage. This way, if they want to cheat, they have to hunt down that bad food first. Then I replaced the majority of their everyday foods with healthier options. Here's a look at my purchase from Whole Foods. 

I focused on less processed, dairy-free, & gluten free items like: dressings, bread, butter, fresh almond butter, beer, and hummus. And of course RAW VEGETABLES. But I know my parents also like convenience, so I even got some frozen pizzas, mac and cheese, and a few vegan desserts I like. But I didn't want to leave them with a bunch of pieces to assemble and no instruction booklet, like an IKEA nightmare. So I drafted a plan, discussed taking small steps towards a healthier diet, and said I'd be checking in regularly (5 days in and they're not annoyed yet). I also made them a set of my vegan burgers, a huge batch of coconut lemongrass soup, and THIS recipe for Curried Quinoa & Vegetables.

This dish reminds me so much of my favorite Thai fried rice. I'm thinking about adding raisins and pineapple to my next batch. Kimberly puts cayenne pepper in her recipe. It's great to make a big batch and eat throughout the week.

Curried Quinoa & Vegetables

(Modified from The Beauty Detox Solution by Kimberly Snyder)

Ingredients:

• 1-2 Tbs. coconut oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 2 cups broccoli, chopped into small pieces
• High quality sea salt (adjust to personal taste)
• 1 Tbs. curry
• ½ tsp. turmeric
• 1-2 cloves garlic, minced or thinly sliced
• 1/4 cup coconut milk 
• ¾ cup dry quinoa

Optional Prep: soak the quinoa in water for a few hours, or overnight.

Instructions:

Step One. In a saucepan place 2 cups of water and bring to a boil. Reduce heat and add the quinoa to the hot water, and simmer until the water is absorbed and the grains become translucent soft (about 10-15 minutes). Pour through a fine strainer and set to the side in a bowl.

Step Two.Heat the coconut oil in a skillet pan. Add the diced onions, and lightly sauté for a few minutes, adding the Celtic sea salt, curry, turmeric, and black pepper. I also like to add some minced garlic here. 

Step Three.Add the other vegetables and lightly sauté for 5-6 minutes, until they become softened (but not overcooked).Add the cooked quinoa, and the coconut milk and stir everything together. Adjust flavoring as needed.

Vegan Burgers

This entry is dedicated to my lovely mother, & my two beautiful sisters.

Two weeks ago, my mother went to the hospital to find out why she was having persistent abdominal pain. She was diagnosed with gallstones and scheduled for surgery. 10 days, 2 surgeries, an MRI, and a case of pancreatitis later, she got to go home. I immediately googled gallstones and found that they are mostly contracted by women, with a family history. Then I learned that my grandmother and great-grandmother had also had their gallbladders removed. So of course, I went to researching ways to prevent myself from becoming the next female in my family to contract this condition. 

One way to pamper your gallbladder is to speed intestinal transit. How do we do this? 

1. Insoluble Fiber

Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables (Source:WebMD).

2.  Reduce foods that slow digestion, ie. Animal Protein.

Animal protein, out of all the food groups, takes the longest to travel through the intestines, sometimes up to 24 hours. So if you are not vegan, I would encourage you to eat foods like eggs, yogurt, cheese, meats, fish, and poultry, only once a day (or less!). I have also been talking to my mom about saving her main sources of protein, for the evening, (and switching to fish). Eating these foods at dinner time gives your body an 8-10 hour head start on digesting them before your next meal (breakfast).

3. Eat your (raw) vegetables. 

Raw veggies are the best for a happy digestion. And having a healthy gallbladder starts with a healthy digestive system. Try having a small salad before your two largest meals, and see if you feel better (and eat less too).

4. Take a probiotic.

I've started taking a probiotic and a digestive enzyme before lunch and dinner and  I feel incredible! This way, even if you are not eating foods that are absolutely the best for your tummy, you are at least throwing in some happy helpers to keep things moving. And that's what we want, right? 

All of these new habits can be attributed to the fact that I'm obsessed with Kimberly Snyder's book, The Beauty Detox Solution. The following recipe is from her book. 

Vegan Burgers

(from Kimberly Snyder's, The Beauty Detox Solution)

Have you been on the look-out for a vegan, gluten free, soy free veggie burger? Look no further, friends.

Ingredients:

• 1 1/2 cups water
• 1/2 cup dry millet
• 2 garlic cloves, finely minced 
• 2 tablspoons raw cocont oil or grapeseed oil
• 1 large onion finely minced
• 3 cups spinach, inely chopped
• 2 stalks of celery finely minced
• 2 mall carrots, peeled and minced
• 2 tsp sea salt
• 1 tbs cumin
• 1/2 tsp black pepper
• 1 cup amaranth flour

Prep: soak millet in water overnight (recommended)

Tools: A cheese grater or a food processor wouldn't hurt

Tips: I added cumin seeds in with the onions step 2), toasting them brings out their hard to miss flavor. I also added turmeric in Step 3.

Step 1.
In a saucepan over high heat, ring the water to a boil. Reduce the heat, add the millet, and simmer until it reaches a softer texture (life fluffy rice), around 15-20 minutes. Pour through a strainer and set aside to cool.

Step 2.
Saute the garlic in enough coconut oil until gently cooked, then add the onions and stir until the onions become translucent.

Step 3.
Add the spinach,celery and carrots, and cook for a few minutes. Add sea salt and other seasonings and stir in.

Step 4.
Add the cooked millet and stir until everything it well mixed. Last chance to adjust your seasoning.

Step 5.
Turn off the heat and add the amaranth flour to the mixture. Stir until it starts to bind together and the mixture cools.

Step 6.
Form the cooled mixture into patties, about 3-4 inches in diameter (I made 7 and kept them in the fridge all week until I was ready to fry 'em up).

Step 7.
When you're ready to eat, heat a large pan to a fairly high temperature an coat with coconut or grapeseed oil. Saute eah pattie on both sides until firm and browned.

Serving suggestion: 
Enjoy on a salad, with steamed veggies, or on your favorite bun! I recommend a slice of avocado and a pinch of sprouts on top.

Why this recipe? 

Millet, more commonly known as birdseed, is a grain high in insoluble fiber. It also carries good *percentages of our daily recommended value for Manganese, Magnesium, Phosphorus, and Tryptopan (one of the 10 essential amino acids). These nutrients have been linked to aiding head and muscle aches, lowering blood pressure, and assisting in stress reduction and restful sleep. Millet won'e just be for the birds after you try these burgers.

*1 cup Millet contains a daily value of 23.5% manganese, 21.8% tryptophan, 19.1% magnesium, and 17.4% phosphorus (Source)

Here's a relaxing, post-burger pose to try

What it does: Boost circulation and mood. Relaxes the belly. Prepares you for sleep. 

Viparita Karani

Legs up the wall pose

Other Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins. (WebMD)

Gwyneth's Salmon Marinade

In recent months, I made the personal decision to venture into pescetarian territory. I know I tout about being a vegetarian, but I also know that some of my blog readers do eat meat or fish, and so this one's for you guys.

I started having dreams where I was eating meat. In one dream, I was walking across a street nibbling on turkey sausage links (What!?). I felt that a craving was building within me that I needed to explore. Fish is low on the food chain, it's a lot cleaner (less bloody) than other proteins, and salmon is widely renowned for it's high omega 3 content. I'm eating salmon once or twice a month at this point, and I am otherwise vegetarian, and even vegan for weeks at a time. I had to admit to myself that I like the taste of this fish. So when those cravings and crazy dreams resurface, I have a food to turn to.

Enough about me, this recipe comes from Gwyneth Paltrow's book, My Father's Daughter, and whenever I make any of her recipe's I refer to them as "Gwyneth's Meuslix," "Gwyneth's Gazpacho," or even her mother, "Blythe's Muffins". She calls this marinade a "Teryaki," because she says her kids are more likely to eat it. The flavor is fantastic. I simmered the left over marinade to reduce it, poured it through a fine strainer, and drizzled it over the fish, veggies, and rice. This book of hers in particular is filled with recipes for the whole family to enjoy. So rightfully, I made this dish for my whole family on our annual trip to Newport Coast, CA. I love to cook for the people I love most. And this one's sure to please all ages....

Gwyneth's Salmon Marinade

Ingredients:

1/4 cup soy sauce

2 tablespoons mirin (cooking wine found near Asian sauces in the grocery store)

3 tablespoons honey

1/3 cup water

1 teaspoon peeled and finely grated ginger

2 prigs fresh cilantro

4 6-ounce salmon filet, skin discarded

1 tablespoon finely minced fresh chives, for serving

TIPS: This was my first time buying fish, EVER! So I asked a lot of questions to the guy behind the counter at Whole Foods. I chose farm-raised Salmon and he nicely cut each filet for me, even making a few smaller ones for the kiddos. 

Step1.

Combine the soysauce, mirin, honey, water, ginger, and cilantro in a small saucepan over high heat. Once it boils, turn the heat to low and let simmer for 2 minutes. Set aside to cool.

Step2. 

Once it's cool, pour into a large bowl or plastic bag and add the salmon. Marinate in the fridge for at least an hour, up to overnight. 

Step3.

When you're ready to eat, preheat the broiler. Put the salmon on a heavy baking sheet with whateer sauce adheres to it and broil until cooked to your liking (7-8 minutes). While it's cooking, strain the extra sauce into a clean saucepan, bring to a boil, and let it reduce.

To Serve.

Drizzle extra sauce over the cooked salmon (or your entire plate). I recommend brown rice and a huge helping of stir-fry.

Honey and Lavender Madeleine Cakes

Honey & Lavender are one of my favorite combinations. Simply uttering the words together sends a fluttering of taste memories and pleasureful experiences through my mind. Like visiting the lavender fields in the Provence region of France...

Honey Bees go crazy for lavender. And as prevalent as they are in the field, they'd much rather stick to their fragrant violet flowers than pay humans any attention. 

This recipe is so quintessentially French, that i just had to post it, as France is one of the biggest influences in my food profile. I made these little cakes for my mother's Garden Party but I'll admit that a good majority were eaten in the kitchen before guests even arrived. Their so hard to resist when their so tiny and warm. Dip into your favorite local honey, and you'll be transported to the Provence in your imagination. Enjoy!

Honey & Lavender Madeleine Cakes

(Recipe from At My French Table, a book gifted to my from my brother, Scott)

Ingredients: 

100g butter, plus extra for greasing

2 tablespoons honey (local is best)

3 eggs

1/3 cup caster (superfine) sugar

1 tablespoon soft brown sugar

1/2 teaspoon vanilla extract

100g self-rising flour

2 organic or unsprayed lavender sprigs, finely chopped

Plain (all-purpose) flour, for dusting

icing sugar, for dusting

Preheat over to 180 degrees for large Madeleine Cakes, Bump to 210 for smaller

Step1. 

Melt butter and honey in a small saucepan over low heat and put in medium sized bowl to cool. 

Step 2.

Once cool, add eggs, one at a time, then add both sugars, vanilla, and sift in flour. Stir lavender flowers into the mixture.

Step 3. 

Prepare your madeleine pan by brushing with melted butter and dusting with flour. 

Step4.

Spoon 1 Tablespoon of batter into each mould, then bake for 10 minutes. For smaller madeleine cakes, use 1-2 teaspoons, the mould should only be filled half way. And bake smaller cakes for about 6 minutes. You want the little belly to stick out. 

Step5. 

Cool cakes for 5 minutes before turning out onto wire racks to cool. Dust with icing sugar before serving.