Natural Remedies + Fried Egg and Mushroom Hash with Wilted Arugula

"Let food be thy medicine and medicine be thy food"-Hippocrates

My love for journalism, psychology and food is not a coincidence. It all boils down to my fascination with human life. Food is the means by which we live, psychology is how we as people interpret situations and interact within our lives and journalism chronicles society, relationships and occurrences. And while food still may seem like the odd one out of the equation, what many people don't realize is that food is not only a means for survival, but a way to shape and form the quality of our lives.

I am VERY passionate about the quality of human life. It is what drives me to do everything I do everyday-- to keep my body and mind in a symbiotic balance that allows them to influence each other to feel the best that they can. And while it's drilled into us over and over again to eat well, to maintain our weight, to bring energy and vitality into our daily lives, the impact of food goes so much further than that. Food affects the way we think, our mood, the way we move-- both overall and in a specific moment.

While this may sound like a bunch of new-age baloney, the reason I love this topic so much is because there really is scientific research behind it. I've mentioned it before, but I spent an entire year writing my journalism honors thesis on the connection between food and mood disorders (which you can read a little bit about here). A lot of credible research exists that supports the nutrition and brain connection (I'm talking Harvard studies), but it is so rarely discussed, and it's certainly not taught in medical school, which is truly unfortunate. Because I am aware of it, I am trying to share this knowledge and make it a mainstream topic.

With all this in mind, there are ways to cure everyday ailments in our lives using just the power of food.  With today's antibiotic crisis and over-prescription of medication, it's always best to try the natural route first before jumping straight to an Advil if you have a headache or a Tylenol PM if you can't sleep at night:

For example:

If you are having anxiety---> Try upping your intake of animal protein. The trytophan in meats like turkey and beef (try to get free range and grass-fed for optimal effects) turns into serotonin, which is a calming mood booster. The effects of this are best observed over the long-term.
If you are sad---> Try eating salmon: Salmon is high in heart-healthy omega-3s, which have been proven to boost mood.
If you are having menstrual cramps---> Try eating dark chocolate. Grab a piece of 70 percent cocoa or higher for another serotonin-booster and muscle relaxer.
If you can't sleep---> Try chamomile tea or lavender. Or better yet, chamomile lavender tea! Both are relaxing, natural sleep aids.
If you have a bad cough--->try some honey. It not only soothes and coats the throat, but it also thins mucus and provides your body with some much needed antioxidants, which fight off your sickness.

These are just a few simple examples of how to use food to help with common discomforts. If you ever feel something is wrong, try to get to the root of the problem and not just treat the symptoms. With the internet, there is no excuse not to look up "alternative" methods of treating certain issues.

Now onto the recipe. My favorite meal is brunch, and this dish works perfectly for entertaining, as I don't think it would be difficult to make for a few people unless you really have a distaste for chopping (which I personally find relaxing). I start almost every day with eggs, and if I can incorporate a good load of vegetables along with it, I'm all for it!

Fried Egg and Mushroom Hash with Garlic Wilted Arugula

Ingredients:
1/4 yellow onion, chopped
2-3 mini yellow potatoes
 1/4-1/2 cup white mushrooms, chopped
2-3 cloves of garlic. finely minced
1 cup of arugula
1 egg
Extra virgin olive oil
Rosemary
Pepper

1. First, chop up all your ingredients. I would suggest doing the potatoes first so you can heat them in the microwave for 2-3 minutes before sauteeing to soften while you chop the rest of your ingredients.

2. Heat some olive oil in a large pan over low to medium heat. Add the arugula and garlic to the pan and stir to coat with olive oil, lowering the temperature if necessary so you don't burn the garlic. Cook for one to two minutes until arugula is wilted and coated in garlic and transfer to a plate. You will eventually place the rest of the hash atop this wilted arugula.

3. Add a little bit more olive oil to the pan and let it get warm. Add the onion, mushroom, potatoes and rosemary and cook until mushrooms get soft and onions are translucent and a little brown.  Transfer to plate on top of wilted arugula.

4. Crack your egg on the pan and cook until whites are fully cooked, but the yolk should be runny. If you are having a hard time getting the whites fully cooked, flip egg with a spatula for 30 seconds or so and then transfer to the plate. If you flip it for too long the yolk will begin to cook (but if you like it that way, go for it!)

5. Top your vegetable hash with your egg, sprinkle some pepper on top and enjoy!

Also be sure to check out the Kale Me Maybe official Instagram for more frequent updates and some delicious food porn! @Kalememaybe

Diets Debunked + Healthy Chicken Salad

This semester has been a whirlwind! It's my final semester before I graduate in May, and I am now knee deep in writing my senior thesis on nutritional therapy for anxiety and depression. That's where most of my time is going into now, and although I still have some time to cook and write for fun, it's not as much as I would like!

This week I thought I would focus on different well-known diets, as there always seems to be a new popular craze that's supposedly the miracle cure. I have also been thinking a lot about diets in general, as it is the focus of my thesis. I've broken down the pros and the cons for you of some of the most recent diet fads, and I also have included a really easy chicken salad recipe that has no mayo or bad fats in it.

Gluten-Free:
What is it: No gluten is allowed in this diet, which means no wheat, barley, rye etc., as well as some oats.

Pros: Less carbohydrates, better digestion for some, more stable moods for some, emphasis on protein and produce

Cons: Lacking in fiber and certain nutrients, inconvenient, expensive

Should you do it? Only if you have a gluten intolerance or Celiac's disease. It's not healthy to completely cut out gluten if you have no reason to. It's okay to simply cut down on wheat products, but consult a doctor before giving up gluten entirely.

Paleo:
What is it: The diet of our ancestors, which includes fish, grass-fed meats, eggs, fruits, vegetables, funghi roots and nuts. You cannot have legumes (beans, etc.), dairy products, potatoes, refined salts or sugars, processed oils and alcohol.

Pros: Weight loss, improved mood, clean eating, lots of protein and Omega-3s

Cons: Loss of important nutrients from legumes and whole grains, which have been proven to reduce risk of disease, too much animal protein, eliminates whole food groups, the life expectancy of our ancestors was only 35 years

Should you do it? The Paleo diet isn't considered a healthy, balanced diet by nutritionists because it takes out the nutrients from certain key food groups. However, if you are overweight or feeling depressed, the Paleo diet has been known to help people with losing weight and greatly improve their mood. This diet might be better for the short term to get you started with healthy eating, as the diet encourages many healthy habits.


Atkins:
What is it: Low carbohydrates, high protein.

Pros: Eliminates refined carbs, weight loss, don't feel hungry,

Cons: Toxin overload due to speed of fat burning, not enough energy (causes fatigue), dehydration

Should you do it? If you eat poorly, eat a lot of refined carbs or need to lose a significant amount of weight, then Atkins may work for you. Everyone else needs a balanced amount of carbohydrates for fiber and enough energy during the day.


Juice Cleanse:
What is it: Exactly what it sounds...replacing meals with juices! Some cleanses are healthier than others, like ones primarily made from greens or nuts, and others are not as good, such as ones that are mainly fruit, or honey and water.

Pros: Reduces acidity in the body, lose a few pounds, easy on digestive system, increased energy for some

Cons: Improper nutrients, lack of crucial fats and proteins, mood swings, hunger, irritability, loss of focus

Should you do it? If it is only for a day or two, a juice cleanse is okay as it cleans out your system. However, you aren't eating a proper, balanced diet, and people who do the cleanse often have a hard time focusing or feel cranky and starved. If you're looking to lose weight, skip it, as the weight will undoubtedly come back once you return to solid foods.


Mediterranean:
What is it: The typical diet in Mediterranean countries, which includes fruits, nuts, vegetables, legumes, olive oils, cereals and fish, with minimal intake of dairy products and meat, and a moderate intake of alcohol, usually red wine.

Pros: Decreased risk of depression, better heart health, weight loss, low blood pressure and cholesterol,  protection against diabetes and Alzheimers, can still drink alcohol

Cons: Too much fish can equal too much mercury, high in fats (albeit healthy ones), alcohol can adversely affect some

Should you do it? Generally, yes! The Mediterranean diet has been proven to be the healthiest overall diet, for both your mind and your body. However, if you have problems with portion control, you have to be careful with your intakes of foods like nuts and olive oils, as they are high in fat.

Spicy Avocado Chicken Salad

Ingredients:

1 boneless skinless chicken breast

1/4 to 1/2 of an avocado, depending on size

Cilantro

Handful of arugula

1/2 cup Greek Yogurt

1/4-1/2 cup salsa

1/2 Lemon

Sriracha, to taste

1. Preheat oven to 350 degrees Fahrenheit. Cook chicken for about 15-20 minutes, or until cooked thoroughly.

2. While chicken is cooking, finely chop the cilantro and arugula.

3. When chicken is ready, shred into pieces. Top with avocado, Greek yogurt and salsa. Mix in thoroughly. 

4. Sprinkle cilantro and arugula on top. Squeeze lemon over mixture. Add Sriracha to attain desired spiciness. 

The Wonderful World of Savory Oatmeal

I'm sure you've all eaten oatmeal before, whether it be covered in strawberries or sprinkled with chocolate chips. But there's more to oatmeal that you probably don't know...it tastes amazing prepared savory.

I know it sounds odd, but it's only because we are so used to preparing oatmeal sweet. Oats don't have a naturally sweet flavor, just like rice or any other grain, and they can be prepared the same way you would a rice dish, using predominantly salty flavors. Now that I've discovered this trick, I've been making savory oatmeal for breakfast, lunch and dinner. It's a quick healthy meal!

Why using oats is a healthy choice:

• Contains no arsenic like rice does
• Lowers your cholesterol/helps prevent heart disease
• High in fiber
• Keeps you full, stabilizes your blood sugar levels, and controls your appetite hormones
• Great for weight loss

Savory Oatmeal Recipes:

Mexican: Just substitute the oatmeal for rice. Use beans, cheese, tomatoes or salsa, avocado and hot sauce, and top with Greek Yogurt as a substitute for sour cream.

Gooey "Pasta": Sometimes I use oatmeal when I'm craving a big bowl of pasta. I'll put in the vegetables and greens I usually put into my pasta (spinach, arugula or kale) along with zucchini, mushrooms, and onions with some tomato sauce and parmesan cheese. I'll add some Greek Yogurt to this too, just as I do with my pasta, to add some protein filled creaminess.

"Canadian" Breakfast: Instead of Canadian bacon, I use chicken apple sausage, and I top the dish with cheddar cheese, and a (small) splash of maple syrup. If you are feeling adventurous, you can chop up some green onion and throw it in for a more savory flavor. This dish is a great mix of sweet and savory, inspired by a cool oatmeal bar in Greenwich Village called Oatmeals.

I've made these three in the past few weeks, but you can play around! Think of the flavors you like together, and mix them with oatmeal. Make a Caprese with tomatoes, homemade pesto and some mozzarella cheese and balsamic vinegar. Or substitute oatmeal for rice and make a garlic mushroom "risotto." The options are endless!

Garlic Lemon Italian Style Oatmeal "Risotto"

Ingredients:

Chopped onions

Chopped garlic, 2 cloves (or to taste)

Chopped tomato

Chopped mushroom

Arugula

Grated parmesan cheese

1/2 small lemon, to squeeze

Oatmeal 

(I used Old Fashioned oats, which was actually really good, but if you want more of a fine risotto texture, use steel cut, which take a bit longer to cook)

 1. Heat up your oatmeal first, whether it be in the microwave (quickest and easiest for old-fashioned) or in the pot (best for steel-cut. I bought the quick cook kind, which saves lots of time).

2. While your oatmeal is cooking, chop up your vegetables. Then sauté in a pan with some olive oil.

3. Once your vegetables are cooked, either pour them into your oatmeal and mix, or pour the oatmeal into the pan with the rest of the ingredients. Sometimes it's nice to add the oatmeal to the pan so that the vegetables mix more thoroughly and so that any flavor that is sitting in the pan gets absorbed by the oatmeal.

4. Grate your parmesan cheese. Squeeze the lemon into your oatmeal, and top/mix with parmesan cheese.

Hope you become a savory oatmeal convert, and let me know if you think of any creative combos!