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

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!

Spicy Asian Mango Quinoa with Chicken Wontons

Quinoa

 How to pronounce this grain-like seed: 

Many people don't know what quinoa is, or they're afraid to try it. Although the taste and texture might take some getting used to, quinoa can be prepared in tons of different ways, so if you don't like it upon first eat, don't give up.

The beauty of quinoa is that it's a complete protein, containing all the essential amino acids. That being said, when you mix quinoa with beans or chicken, you get a pretty filling meal. Quinoa is low in gluten and is filled with tons of other essential nutrients like iron, fiber, Vitamin B, potassium, magnesium and zinc. It's a low cholesterol complex carbohydrate that has twice the amount of calcium as whole wheat and less fat than a typical grain.

Isn't quinoa wonderful? I cook with quinoa a lot, so I'll be posting a lot of recipes, but my favorite ways to experiment with quinoa are by mixing it with a ton of chopped vegetables. It also tastes great with lemon or tomato sauce, and I've even made quinoa pizza bites before.

This is my first time trying this recipe, and it was really easy and filling! I think I would add garlic next time though, for a little bit more flavor. I decided to add mango since I had the frozen chopped Trader Joes kind already in my freezer. I thought it added a nice touch.

Spicy Asian Mango Quinoa With Chicken Wontons 

Ingredients:

1/2 Cup Quinoa 

(I prepared a full cup but only used half. If you are cooking for more people other than yourself, use a full, or more).

A couple green onions, chopped

Chopped white or yellow onions

Chopped mushrooms (I used shiitake)

Chopped garlic (I used powder, but I think it's more flavorful with fresh)

Chopped mango

5 Chicken Wontons/Gyoza

(I used the frozen kind from Trader Joes.)

Sriracha

1. Cook the quinoa first. There should be directions on the box, but if not, use two cups of water for one cup of quinoa.

If you want more flavor, you can also cook with chicken stock or vegetable stock instead of water.

Combine both the quinoa and the water in a pot and bring to a boil. Once the water is boiling, reduce to a simmer and cover, cooking for about 15 minutes.

(Although just as I don't measure, I don't really follow time. I just look to see if it looks ready. The water should be gone and the quinoa should be soft and fluffy).

2. Chop your vegetables while the quinoa is cooking.

3. Sauté the veggies in a pan. The white onions should be soft and translucent.

4. Heat up your wontons. The ones I used only take a minute and a half in the microwave.

5. Once the quinoa is ready, combine everything! I combined it in the pan, because it's big and some of the flavor sits at the bottom, but you can combine in a bowl as well.

6. Put on hot sauce, as desired. I liked mine spicy, and it actually went really well with the mango and gave the dish a good kick.

The Best Groceries for Healthy Eating + A Mediterranean Breakfast Pizza

Thanks for all the positive feedback on the blog! It makes me even more excited to keep writing when I know that you guys are enjoying it.

This week, I was talking to my friend from school, Emily, who was telling me that she wanted to get started with cooking, but she didn't know what ingredients to buy. This inspired me to write a post on what I consider essential ingredients to have at all times to make the most versatile, flavorful and healthful dishes.

My Essential Grocery List For Healthy Eating:

Grains/Legumes:

It's really important to include complex carbohydrates in your diet. Studies have shown that the Atkins Diet is actually bad for your heart, so buy some whole wheat/whole grain carbs, and enjoy them guiltlessly, just don't go overboard. However, I don't mean white, refined and processed grains. Those are an absolute no-no. White grains=sugar=fat=diseases! Only go for brown, whole grain or whole wheat products.

• Brown Rice: Great to have around because you can throw anything in it, and you can put it in salads. Quinoa can also be used.
• Whole wheat items: Whole wheat bread, whole wheat tortilla, whole wheat pasta (although I prefer brown-rice pasta, which is gluten-free for all you Celiacs).
• Beans: My favorites, and most versatile, are black and garbanzo. And I love lentils. Beans are a great source of non-animal protein (they won't raise your cholesterol), a great source of fiber, and they are really cheap! They're only about $2 a can.

Veggies

Vegetables are my favorite food group. They make any boring dish exciting, and they are also the healthiest (low calories, high vitamins and fiber). This means I can eat lots and lots of vegetables without ever worrying! For those of you with lachanophobia (fear of vegetables, new word!), it's probably because you haven't been preparing them right. You don't have to eat them plain to enjoy their benefits. Vegetables add a lot of flavor to food, and you have to eat them in order to be healthy, so you might as well make them tasty. 

• Onions: I am extremely liberal with my onions. I use them in anything I can because they're so damn flavorful. Onions help ward off diseases like diabetes, osteoporosis and cancer. 
• Tomatoes: Good for every style dish (Italian, Mediterranean, Mexican, Californian etc.). 
• Greens: Kale, spinach, arugula, you name it! The darker the better (nutrition-wise, but taste-wise in my opinion also).

Flavors

• Lemon: Vitamin C! But also great to use as a flavoring for rice dishes, pasta, and salads. It keeps you from using fatty sauces or dressings.
• Garlic: Adding garlic to anything immediately makes it taste better. Garlic also has tons of health benefits. It boosts your immune system, regulates blood sugar levels, lowers blood pressure... the list goes on.
• Hot Sauce: This one's not for everyone, but I personally live for hot sauce, and I think it can add a lot of flavor to your food, even if you just add a splash!
• Olive Oil: One of those good fats everyone is telling you to eat. I mainly cook with it, but it's also good for salads. Use it in moderate quantities to be heart healthy!

Dairy

• Eggs: I'm a strong advocate for eggs. There has been a lot of controversy about eggs and cholesterol, but the general scientific consensus is, if you have no cholesterol issues, an egg a day is extremely beneficial to your overall health. Eggs with Omega-3s will also boost your mood! Great source of protein, low in calories and really easy to switch up. I eat one almost every morning (or I'll sometimes have egg whites). 
• Cheese: My guilty pleasure. I usually go for low-fat cheeses, or cheeses in small(ish) quantities. There have been studies done that people who ate small amounts of cheese lost more weigh than those on a same calorie diet with no cheese. 
• Greek Yogurt: If you haven't had Greek Yogurt yet, START NOW. Although it is really tasty as a yogurt, especially with fruit, I rarely use it as just a yogurt. It works great as a substitute for heavy cream, mayos and sour cream. I'll add it to pasta sauce, use it in a Mexican dish, or make my own dressing, sauce or dip with it. Greek Yogurt is amazing!

I think that covers it. I could also add Oatmeal to the list. If you're not eating eggs for breakfast, then I would definitely suggest oatmeal. I have also recently fallen in love with savory oatmeal, and I have been using it as replacement for rice or pasta, but I'll do a separate post on that later!

Keep in mind, I consider all these foods the basics. Supplement your kitchen with other vegetables, mixed grains, healthy snacks like popcorn, and try to have chicken and fish once or twice a week.

Now onto the yummy stuff. This dish is one of my favorite easy breakfast recipes. If you are all out of healthy breakfast ideas, why not try a pizza! What is a healthy breakfast? For starters, it should have a good amount of protein and fiber to keep you full throughout the day. It should also be your biggest meal of the day, as you will burn the most calories after eating it, since you have the full day ahead.

The best part about this healthy breakfast is that it incorporates the healthiest diet--according to scientific research--the Mediterranean diet. And what is a Mediterranean diet? It's one that includes heavy intake of fruit, vegetables, whole grains, olive oil, and fish, with moderate intakes of cheese and other meats. 

Recipe of the Day! Mediterranean Breakfast Pizza

(inspired by my dear mother)

                                                                                 
Ingredients: 

100% Whole Wheat Middle Eastern Flat Bread (Trader Joes)

A couple of grape tomatoes, cut up

Chopped Onions

A handful of kale

Mushrooms, cut up

Cheese (I used Trader Joes Low Fat 3 Cheese blend and Fat Free Feta)

1 Egg

1. I began by sprinkling the 3 cheese blend over the flat bread (I usually like to spread goat cheese on it instead, but I didn't have any this time.)

2. Then after the vegetables were all chopped, I put them on the flatbread and stuck it in the toaster oven. I usually put the kale down first and carefully place the rest on top.

I originally put it in at 350 degrees Fahrenheit, but I think you could go up to 375 or 400. I left it in for about 15 minutes, give or take 5 minutes depending on the strength of your oven.

I know it's ready when the kale is a little bit crispy, the onions are soft and the cheese is bubbling.

3. While the flatbread is baking, fry an egg!

4. Once the flatbread is ready, plop the egg on top, and you're all done! I like to keep the yolk runny, but of course you do as you like!

I like this dish because it keeps me full for awhile, and it's really balanced. You get protein from the egg and cheese, and the complex carbs and fiber from the flatbread keeps me full for much longer than if I eat just an egg dish. Plus, there are a ton of vegetables and greens on it for added fiber and vitamins, but the best part is, it tastes delicious!