Dining Out and Healthy Eating + Kale & Quinoa Salad with Vegan Green Goddess Dressing

Hello everyone! I hope you all are having a happy and healthy week.

First off, I wanted to let everyone know that I will now be a contributing nutrition and wellness writer for Bustle! I'm very excited to have a venue to write and research about all things healthy! You can read my articles here.

Something I have been thinking a lot about lately is how to manage eating out at restaurants. I find it important to balance my passion for clean eating with my desire to try many different types of food, as I am still a foodie at heart and get great enjoyment out of trying different things. I have always believed in balance, in both the mind and body, and in what you are actually consuming. If something sounds delicious to me, I'm not going to deprive myself and let myself suffer. But where do you draw the line?

I'm sure many people who strive to eat as cleanly and healthfully as possible run into this issue when eating out with friends. I have NEVER been one to deny myself something delicious just because it is bad for you, but this should only be happening on occasion. I don't want to let my healthy habits fall by the wayside because I am constantly out with friends indulging in rich foods. The problem with this though, is that being a healthy eater often comes with the stigma of being a picky eater.

What do you do if your friends all want to eat somewhere, but you have dietary restrictions? It's pretty common to hear people mocking vegans or people who are gluten free, even though there is validity in them choosing not to eat those foods. I definitely don't want to be difficult when I'm out with people, but I also have been realizing I shouldn't forego my personal health just to appease people.

Don't get me wrong, this isn't a case of me not wanting to eat a piece of cake because I'm worried about my weight (not that anyone should be judged for that either). The problem is the negative stigma attached to wanting to eat cleanly consistently. I live a pretty on-the-go lifestyle, and it would be unrealistic for me to dictate every place we went to eat. I have just been thinking about the judgment that comes along with trying to put the best foods into your body, and that you shouldn't have to feel shamed for trying to eat purely. Most importantly, I feel that all of these issues would be solved if we had a greater number of healthy and clean food options that could appeal to a majority of people. But until then...

Kale & Quinoa Salad with Vegan Green Goddess Dressing and Avocado

Ingredients:

1/3 cup uncooked quinoa

2 cups kale, chopped finely

1/2 cup cherry tomatoes, chopped

1/2 cup cooked lentils

1/2 avocado

For Dressing:

1/4 raw soaked cashews

Juice of 1 small lemon

5 basil leaves

2 small cloves of garlic

2 stalks of green onion

3 tablespoons olive oil

1. Cook quinoa and lentils according to package instructions. Chop kale and tomatoes.

2. Massage kale gently with olive oil.

3. Blend dressing ingredients until smooth.

4. Toss all ingredients together with dressing, and top with sliced avocado. 

Should You Cleanse? + A Summery Chopped Kale Salad with Grilled Strawberries

Different quick-fix diets are always trendy, and more recently, everyone has been all about "cleansing," especially when it comes to juicing. Cleanses are nothing new-- the infamous Master Cleanse (tea, lemonade, maple syrup and cayenne pepper) has been around since the 1940s, but the recent interest in health-conscious eating has caused dieters and healthy eaters alike to turn to juice cleanses in hopes of detoxifying their bodies and maybe shedding a few pounds in the process. 

The healthiness of these cleanses has been debated, and while I plan to go into some of the pros and cons of juicing at the end of this post, I first want to add in a personal anecdote.

Now let me just specify something-- everyone's body is different and can handle different food groups, longer periods of time without eating, different dietary choices to function, etc. I don’t cleanse because I know it won’t work with MY body. I know personally that if I don't eat every few hours, my brain becomes cloudy, I get irritable and I can't focus. I also have a relationship with food that goes beyond just nutritional nourishment-- I love the taste of a satisfying dish, and creating different recipes gives me as much pleasure as actually enjoying the food. Drinking liquids all day just leaves me craving the sensation of chewing, a crunch in my mouth, food being swallowed. 

With that being said, juice cleanses make no sense for ME. I get a plethora of fruits and vegetables in my everyday diet, I need solid food to feel grounded, and if I ever feel like I have been consistently eating poorly and need to "detox" my body, I stick to fresh fruits and vegetables and clean foods like quinoa and legumes—food groups that make me feel good both mentally and physically, but also keep me feeling satiated.

Does this mean I won't have a green smoothie for breakfast on occasion? No. But for me, the negatives of a juice cleanse definitely outweigh the positives. Juice cleanses are too high in sugar for me, make me feel like I'm not eating varied meals and probably aren't necessary for me, considering our bodies naturally detox themselves, and I am not lacking in plant-based nutrients.

So when would a cleanse be good for someone? A short cleanse could be beneficial for a person who has consistently poor eating habits, who is lacking in essential nutrients, and who may need a drastic way a kick start healthy eating habits.

If you do decide to do a cleanse because you think your body needs it, try this Dr. Oz Detox Cleanse, as it is sure to be balanced and includes other essential nutrients that aren’t just found in fruits and vegetables.

So now, as promised, here are just a few of the pros and cons of undertaking a cleanse. Take a look at this list and try to be in touch with your body to see if this makes sense for you. 

Pros:

• Juice cleansing can be a good way to get in an abundance of concentrated nutrients from fruits and vegetables, especially if your diet is currently poor
• You are giving your body a break from toxins such as refined sugar, refined carbohydrates, gluten and processed foods
• It gives your digestive system a break while still allowing you to absorb nutrients easily
• Some people report feeling more energetic, lighter and clearer while on a juice cleanse.

Cons:

• You lose important fiber when you juice. Fiber helps with heart health, digestion and satiety (feeling full), so you lose those benefits from your produce when you juice them. 
• It can be expensive. You either have to buy an expensive juicer, or you can do a preset cleanse, which can cost $70 and upwards. 
• Juicing can be high in sugar and calories, due to the concentrated amount of fruit juice in many drinks. If you want to minimize sugar and calorie intake, stick to vegetable-heavy drinks rather than fruit ones. You can also balance out the nutrients by adding protein to your drink such as almond butter or Greek yogurt. 
• You're leaving out important nutrients only found in other food groups.

Additional, in-depth research may be necessary for you to decide before undertaking a detox. I can tell you right now, though, if this is just a way to lose weight, cleansing is not the answer. This would fall under the category of an ineffective, quick-fix diet, with only temporary results. Any weight you may lose in a day or two WILL return, and you might even slow down your metabolism in the process. 

Now onto the recipe! This salad may be the next best thing to juicing. Filled with fruits and vegetables, it is the perfect amount of sweet and savory that reminds me of a tropical summer-- and grilling strawberries in coconut oil is one of the best things I have discovered! I will definitely be eating those again.

Summery Chopped Kale Salad with Grilled Strawberries

Ingredients:

Two big leaves of fresh kale, chopped finely

2 green onions

1/2 an avocado

5 medium strawberries

A handful of fresh basil, chopped

1/3 can of chickpeas, drained and rinsed

A handful of microgreens

Parsley

Cumin

Olive Oil 

Balsamic Vinegar

1-2 Limes

1 tsp coconut Oil

1. Chop your kale finely, then massage by pouring a little bit of olive oil over the leaves and kneading with your hands. Chop basil and avocado and set aside.

2. Heat the coconut oil in a medium pan on medium heat. Add the green onion stalks and whole strawberries onto the pan. Cook until outside is well done (just a little blackened) and flip the strawberries a few times to cook on all sides. Onions and strawberries should look grilled. Set them aside.

3. In the same pan, toss the chickpeas for about 1 minute with a generous sprinkle of both parsley and cumin.

4. Toss all the ingredients in a large bowl (or arrange them beautifully!) with a splash of olive oil and balsamic vinegar, along with the juice of one or two limes, depending on how much lime flavor you want on your dressing.

Optional: I didn't try this, but after I finished, I thought it might be tasty to add a little bit of unsweetened, shredded coconut to enhance texture and bring out the tropical flavor. Let me know what you think if you decide to give this edition a try!

(Serves 1)

My New Obsession: Spiralized Vegetables

Today I am happy to share with you a food tool that has changed my life: the spiralizer. I can't stop raving about it, and if you've spent time with me the past two weeks, I'm sure you've heard me going on and on about it. As you can probably tell from a lot of my past posts, I really enjoy making hearty, pasta-like dishes. While I normally opt the for healthier kinds anyway, like brown rice, spelt, or whole grain, I have discovered an even healthier, extremely easy, and cheap way to make pasta dishes-- using vegetables!

I stumbled upon this wonderful blog Inspiralized a few weeks ago, and after reading through some of her posts, I spontaneously purchased a spiralizer. I'm so glad I did. I use it every single day, making zucchini, butternut squash, and sweet potatoes into noodles.

It's obvious that I'm into health, but I'm not perfect. For instance, you're supposed to eat heavier meals for breakfast and lunch, and lighter meals for dinner. But sometimes when I come home from work, I'm starving and feel the need to indulge in something comforting and carb-y. This spiralizer has solved my problems. I can now enjoy "pasta" as much as a I want, and I can rest easy knowing I'm only eating vegetables! Generally for dinner, I start off with a protein like fish or bean salad, and then eat my noodles. It fills me up if I eat one or two whole vegetables as noodles, and I feel so light and clean afterwards.

The spiralizer comes with different sized blades, so it can also be used to make thicker fettucine-like pasta, and even curly fries for those who aren't as health conscious. It also can be used to make sweet dishes. I've used the sweet potato noodles and sauteed them in coconut oil, cinnamon and pure maple syrup to make a sweet, but nutritious breakfast treat.

Here are some of my concoctions below:

Zucchini

Some health benefits of zucchini: 

• Dietary fiber
• Folate, which helps your metabolism as well as cell growth
• Magnesium, which keeps your bones and heart healthy
• Low calorie (one cup of zucchini is about 36 calories, vs one cup of spaghetti which is about 220 calories)
• Helps lower cholesterol
• Vitamin C & A help fight cancer and are anti-inflammatory agents

Zucchini Noodles With Pesto & Roasted Tomatoes

Ingredients:

1-2 zucchinis (depending how big they are/how hungry you are)
5-7 cherry or grape tomatoes

For pesto:

1/8 cup olive oil (very approximate)

Juice of one small lemon

1-2 cloves of garlic, chopped

1 cup of basil (approximate)

optional: avocado

1. Place tomatoes on aluminum foil and drizzle with olive oil. Roast the tomatoes at 425 degrees for about 20-25 minutes. 

2. Prepare the pesto by combining chopped basil, chopped garlic, lemon juice, and olive oil in a blender. If you have the Vitamix or other high-powered blender, then there's no need to pre-chop. If you are finding that the pesto isn't smooth enough to blend, try adding avocado for creaminess (about 1/4 to 1/2 of an avocado).

3. Once pesto is prepared, spiralize the vegetable using your Paderno spiralizer. Inspiralized has a great instructional here.

4. Heat some olive oil on a pan on low to medium heat. Add the zucchini noodles and cook for a few minutes until soft. Add in the pesto and roasted tomatoes and enjoy!

Butternut Squash

Some health benefits of butternut squash:

• Dietary fiber
• High levels of vitamin A
• Lots of B vitamins
• High in minerals
• Vitamin C
• Helps regulate blood sugar

Butternut Squash Noodles With Sweet Potato & Greens

Ingredients:

1 butternut squash

Handful of grape tomatoes

1/4 white or yellow onion

1/4-1/2 sweet potato, microwaved or baked until soft

1 cup shredded collard greens

1-2 cloves of garlic

Olive oil

1. Chop onions, garlic, and tomatoes. 

2. Peel the butternut squash. Chop the bulby part of the squash and put it aside. Use the other part to spiralize (good instructions here). 

3. Heat olive oil in pan. Add butternut squash and cook for a few minutes, then add rest of ingredients, except the sweet potato. Cook the mixture for a few more minutes until everything is cooked. If it is taking awhile for the butternut squash noodles to cook, lower heat and cover.

4. Add already heated sweet potato once the rest is done cooking. Toss with olive oil and eat up!

Sweet Potato

(sorry for the poor quality photo)

Some health benefits of sweet potato:

• Dietary fiber
• Huge source of beta-carotene, which is converted into vitamin A
• High in iron
• Contains vitamin C & D to help with the immune system
• High in potassium to help your heart function
• Antioxidants

Sweet Potato Noodles with "Creamy" Sundried Tomato Sauce

Ingredients:

For Sauce:

 (and again, I apologize that I don't measure things properly, so these are just estimates of amounts)

1/4 cup sundried tomatoes

1 1/2 tablespoons chopped shallots

1 clove garlic, chopped

A few large leaves of basil

Olive Oil

White Vinegar

2 spoonfuls Greek yogurt

1-2 sweet potatoes, depending on size
1/4 white or yellow onion, chopped

Extra chopped basil & sundried tomatoes for garnish

Parmesan cheese, grated for garnish

1. Combine ingredients for sauce in blender. Taste your mix: if it feels too liquidy add more sundried tomatoes and shallots. If it feels too thick, add some white vinegar and/or Greek yogurt.

2. Peel sweet potato and cut in half. If it feels too hard to spiralize, microwave for 1 minute.

3. Heat olive oil in pan. Add sweet potato noodles and cook for about 5 minutes. If you would like, cover pan to steam noodles to soften.

4. Once noodles are soft, add sauce and toss. Sprinkle with grated Parmesan cheese and chopped basil. 

If you are looking for something more quick and simple, I would recommend starting off with zucchini with marinara sauce or sweet potato noodles with garlic, olive oil, and parmesan cheese. And please let me know if you purchase this contraption--I will be ecstatic for you!!

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.