5 Quick and Easy Summer Treats

When I think summer, I think of sun, outdoor activities and light foods. It can be tempting to buy meals out, but there are so many quick, simple and healthy fresh summer foods that you can make yourself. Here are five very nutritious summer recipes that are a breeze!

1. Kelp Noodle Bowl

Great for a delicious macronutrient-filled lunch. Low in carbs and fat! 

*Kelp Noodles
*Avocado
*Lemon
*Kale
*Hemp Seed

Mix mashed avocado and kale with kelp noodles. Top with squeezed lemon and hemp seed.

What you're getting: More than 70 minerals and 20 amino acids, calcium, folic acid, Vitamin C, fiber, antioxidants, potassium, healthy fats, protein.



Hint: If you're in a mad search for kelp noodles, I would check your local Whole Foods.




2. Strawberry-Mint Lemonade
Get your fix of a summery drink without all the added cane sugar! Plus, mint provides a lot of extra health benefits.

*Strawberries
*Fresh Mint
*Squeezed Lemon
*Water
*Stevia/Agave Syrup

Blend a couple of strawberries, a few sprigs of fresh mint, one or two squeezed lemons, and about a cup of water in a blender. Taste to adjust if it's too sour, watery etc. Add sweetener as desired (I used one packet of Stevia and a splash of agave).

What you're getting: Vitamin C, antioxidants, toxin eliminator

3. Mexican Pizza

No need to run to Taco Bell with this dish!

*Tortilla
*Tomato Sauce
*Tomatoes
*Green and White Onion
*Beans
*Cheese

Top a tortilla with ingredients, starting with tomato sauce and cheese. Bake in the oven at 450 degrees for about 7-10 minutes.

What you're getting: Lots of vitamins, potassium, fiber, calcium, protein.

4. Avocado Egg Salad

Make egg salad low fat by taking out mayo and replacing it with avocado and Greek yogurt.

*Hard Boiled Egg

*Avocado
*Greek Yogurt
*Cilantro
*Lemon

What you're getting: Protein, healthy fats, calcium, Vitamin C, choline, magnesium, iron

5. Greek Salad

You can't go wrong with a simple Greek salad!

*Cucumbers

*Red Onion

*Tomatoes
*Dill

*Non fat Feta Cheese

*Lemon

*Olive Oil

What you're getting: Lots of vegetables, which means lots of vitamins, healthy fat, calcium,






Also, don't forget to check out Kale Me Maybe on Instagram and Pinterest!

Foods that Help With Stress + A Garden Veggie "Frittata"

I'm back! I've had the craziest, hectic, and most exciting past few weeks! I finally completed my senior thesis, graduated from NYU, and spent an unbelievable ten days in Israel. Now that I'm back in Los Angeles, it's pretty bittersweet. I miss New York, but I'm enjoying the more laid back lifestyle of California. Going to Israel was an amazing graduation treat, and now I'm absolutely hit with the travel bug again!

Things are beginning to calm down, but at the same time, life is a bit crazy. I'm sure I'll be managing a lot of my post-graduate stress by taking some time for myself and cooking (and I'll post it all for you to see!). But, I figured I'm not alone in the chaos of trying to figure out what I'm doing with my life. I thought this would be a good time to talk about foods that can help with stress, especially since this was a large part of my senior thesis on nutritional therapy for anxiety and depression--which, by the way, is fully complete if anyone is interested in reading.

I have previously posted the power of food and mood in my post about Brain Boosters, but now is a good time to focus on what foods help alleviate stress. Many people don't realize that the foods we consume greatly affect our overall mood. To put it VERY simply, healthy foods are the best for your mood, obviously. But there are some other foods that surprisingly play a large role in mood regulation, such as animal proteins.

If you are interested in this field, I would highly recommend reading The Mood Cure by Julia Ross. This book, recommended to me by my friend Brooke, is what inspired me to write my senior thesis, and almost every person I interviewed for my piece was inspired by this book and Ross's findings. The book explains how you can overcome anxiety and depression simply by changing your diet. And while you may be skeptical, you might be surprised on the amount of scientific and psychological research that supports this. I spent a year writing and reporting about this subject, and I can tell you, I'm pretty convinced.

Anyway, for those of us who are beginning to get a little bit stressed out over the big changes in life, I would recommend eating these foods to help make your life a little easier:

• Animal protein, especially beef, turkey, chicken, fish and eggs: The tryptophan found in animal protein converts into serotonin, the neurotransmitter responsible for feeling pleasant. And fish are high in omega-3s, which have been proven to boost mood. Remember-- it's important to eat organic, free range, and grass-fed meat whenever possible!
• Seaweed: The high amount of minerals and nutrients present in seaweed is helpful for when your body is depleted after continuous stress.
• Whole Grains/Complex Carbohydrates: Bust out the whole wheat pasta, quinoa, or brown rice! Like meats, complex carbohydrates boost serotonin levels to help calm you down.
• Berries: Berries replete the body with all the vitamins you lost when you were freaking out!
• Almonds: Almonds help lower your blood pressure to help your body from going too crazy.
• Dark Chocolate: Dark chocolate has been proven to reduce stress hormone levels. 

Maybe even combine a few power stress relievers.. I'm thinking some Greek yogurt with berries, almonds and dark chocolate shavings. 

In the end, if you are eating well, it will help you cope with stress. Fill up on those fruits and veggies! 

In the spirit of veggies, here is a recipe for a delicious egg I made a month or two ago that I couldn't get over. I have to have eggs for breakfast, so I love to try tons of combinations. I fell in love with all the different textures of this "frittata." I call it a "frittata"in quotes because you actually don't need to stick it in the oven like a typical frittata, which actually makes it a bit easier. 

I'd like to remind everyone, in case anyone forgot, that when I cook I don't really measure. It's all about what you like and experimentation, so I always estimate when I write out the ingredients. 

Garden Veggie "Frittata"

Ingredients:

2 eggs, beaten (plus egg beaters if needed)

6 or so grape tomatoes, chopped

1/4 avocado

2 green onions, chopped

Handful of cilantro, chopped

1/4 medium onion, chopped

Handful of shaved brussels sprouts

1/2 cup of kale

Handful of nonfat feta cheese

1/2 lemon, to squeeze

1. Sautee chopped onion, brussels sprouts, and kale in a pan until onions are translucent and slightly browned. Brussels sprouts should be soft, and the kale should be wilted.

2. Spread vegetables so they are even across the pan. Lower the flame, and pour eggs over the vegetables evenly. Keep the heat low and give the eggs about 5 minutes to cook thoroughly. Lift and tilt pan to distribute runny egg if necessary. 

3. Once the egg is cooked, top with your remaining ingredients (tomatoes, avocado, cilantro, green onion, and feta cheese). Squeeze lemon on top for extra zest. Enjoy!

Cooking Inspiration + Spring Risotto with Ramps and Pan-Seared Scallops

People always ask me how I learned how to cook, and I have found that I don't really have an easy answer. Sure, I watched my mom and my grandma cook, enjoyed programs on the Food Network, and followed some recipes here and there, but that's not really how I learned.

For me, the pairing of flavors, choices of textures, and addition of spices is innate. I'd like to say once you start cooking, you'll have it all figured out, but I can't say that for everyone. But what I can say is that you'll start to learn, and if you're like me, you'll start to take inspiration from recipes. While I am not too fond of following recipes ingredient by ingredient, or by exact amount, I do love to get inspiration from other people's creations, and this comes from reading, watching, and experimenting (and also eating).


While it's easier for me to make dishes on my own now, there was a time when I wasn't so confident and needed some guidance. So I thought it would be a nice idea for me to share my favorite food sites to give you all a taste of what inspires me and what hopefully will inspire you.

Food Sites:

• Food Gawker- Great for healthy and non-healthy food alike. I like to click the healthy tag, but I also like to type in an ingredient I have and browse all the recipes that include it. The site also redirects you to the blog the recipe originated from, so it's great for discovering new blogs. 
• Pinterest- Love scrolling through the food section here. Just repin or click like to save!
• Health Magazine- One of my favorite magazines, with great healthy tidbits and recipes.

Blogs

• Smitten Kitchen
• Cookie & Kate
• Sprouted Kitchen
• Brooklyn Supper

Feel free to comment some of your favorites! I'd love to hear.

Today I've also included a dish featuring some in-season, spring produce, featuring ramps! For those of you who don't know, ramps are part of the onion and leek family, and they have a flavor similar to garlic. Restaurants on the East Coast go crazy for them when ramp season rolls around, and the demand is high as they are only available in the spring. On my way home through the Union Square Greenmarket a few days ago,  I grabbed some while they were still available, and thank goodness I did because they don't disappoint!

 Spring Risotto with Ramps and Pan-Seared Scallops

Ingredients

1/2 cup uncooked barley

1 1/2 cup chicken broth or water

3-4 small stalks of asparagus

3-4 white button mushrooms

4-5 ramps

1/4-1/2 cup onions, chopped

1 clove of garlic

3 scallops

Splash of olive oil

1/2 lemon

Parmesan cheese

1. Start cooking the barley in a small pot. Follow instructions on the package, but in general use 3 cups of liquid to 1 cup of barley. Boil, and then simmer for around 40 minutes.

2. Chop your vegetables. Trim the end of the ramps, but leave the rest intact. Finely chop the garlic. 

3. In a pan, heat up some olive oil and sauté vegetables and garlic, but not the ramps. When finished, add to the barley, which should be almost cooked.

4. Sauté the ramps for 2 minutes.

5. At this point the risotto should be close to done. I set my ramps on the plate because they were done before, but when barley mix is cooked, top with the ramps. 

6. Heat up a tiny bit more of olive oil for the scallops. Cook about 2-3 minutes on each side. 

7. Add scallops atop the barley and ramps.

8. Squeeze lemon and grate Parmesan cheese to taste.