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. 

Dietary Labels + Vegan Kale Caesar Salad with Roasted Chickpea Croutons

Hi Everyone!

I've been getting so much positive feedback on my Instagram, and it has been so fun, but now I am trying to stick to my promise and post on the blog more frequently.

One question that people ask me a lot is "Are you vegan?" or "Are you vegetarian?"and I thought it would be appropriate to address this in this specific blog post because I am posting a very vegan recipe. The answer to these questions is no, I am not vegan or vegetarian, but it is more complex than that. I think the correct answer is I am a "clean eater" or follow a "plant-based" diet.

More often than not, I cook vegan food at home. This is because I tend to buy whole, plant based ingredients that don't include animal products or dairy. But this isn't because I specifically am a vegan or vegetarian. It's because I feel my best eating these foods, and they are oftentimes the cleanest and most nutritious (and I happen to love the way they taste).

That being said, I love eggs, include Greek yogurt in a lot of meals, and really have eaten many types of meat in my lifetime. I don't believe in food labels, and I instead believe in listening to your body and educating yourself on the types of foods that are best for you. Mental health plays a role in your body's health, and for me, restricting myself isn't the way to do it. If being vegan is right for you-- go you! I applaud you, because eating plant-based foods really makes me feel amazing. And if you love cheeseburgers, go you too! (Just try to make sure your beef is free range and grass fed :) ).

So back on the topic of being vegan, I have become obsessed with making vegan cheeses and dressing using soaked cashews. It's amazing how creamy these nuts can taste! I have become especially obsessed with making vegan Caesar salad. It really tastes like the real deal to me.

Vegan Kale Caesar Salad with Roasted Chickpea Croutons

Ingredients:

5 cups of kale

8 baby cherry tomatoes

1/2 cup chickpeas

2 tablespoons flax seed meal

Paprika

Cumin

Garlic Powder

For dressing:

1/2 cup soaked raw cashews

3 tablespoons dijon mustard

Juice of 1 small lemon

2 tablespoons olive oil

1 teaspoon garlic powder

1. Preheat oven to 425 degrees. Drizzle olive oil over chickpeas and toss with a sprinkle of paprika, cumin and garlic. Bake for 20 minutes or until crispy.

2. Massage kale with olive oil until soft. Chop cherry tomatoes into halves.

3. Blend all ingredients of the dressing until smooth. If dressing is too thick, add olive oil to thin it out.

4. Toss all ingredients with the kale and enjoy!

Chocolate Pumpkin Maple Almond Cups with Crushed Pistachio

Happy Fall! With the arrival of autumn come all things pumpkin, and I'm not complaining! I'm a huge fan of fall's nutritional superfood, especially because it can be prepared both savory and sweet. I recently whipped up some Pumpkin Quinoa, but I couldn't resist using this seasonal squash for a dessert treat.

Every since I discovered Kaleifornia Love's vegan and refined sugar-free salted caramel cups, I have been experimenting with different types of fillings, and I swear each time it gets better and better. Today,  I present to you: Chocolate Pumpkin Maple Almond Cups with Crushed Pistachios.

I love desserts like these because they satisfy your sweet tooth, but you can still feel guilt-free! All the ingredients are all-natural and pure, and you get the added health benefits of the pumpkin. Plus, they are ready in less than 30 minutes and don't require any baking.

Ingredients:

4 tablespoons melted coconut oil

4 tablespoons pure cocoa powder

2 tablespoons Grade B maple syrup (1 for chocolate, 1 for pumpkin filling)

4 tablespoons raw almond butter

3 tablespoons pure pumpkin puree

2 tablespoons pistachio hearts

(Yields 4 servings)

1. Combine coconut oil, cocoa powder and 1 tablespoon maple syrup in a bowl. 
2. Line a muffin tin with cupcake liners and fill the bottom of 4 liners with half the chocolate mixture. Freeze for 5 minutes until solid.
3. Blend pumpkin, almond butter, and 1 tablespoon of maple syrup until smooth. If the mixture looks too loose, blend in more almond butter until it is more solid.
4. Remove muffin tin from the freezer and top with pumpkin mixture. Then top the pumpkin mixture with the remaining chocolate so pumpkin mix is completely covered.
5. Blend pistachios for a second or two until they are in pieces. Sprinkle over chocolate in the muffin tin.
6. Freeze for about 20 minutes or until cups are hardened. Let thaw for a few minutes before eating, and refrigerate to keep.

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)

Why is Sugar So Bad for You? + Vegan and Sugarless Pumpkin Chocolate Chip Cookies

Happy summer everyone! While I have to say (again) that it has been awhile since I have posted, I wanted to let you all know that the Kale Me Maybe Instagram is really starting to take off. I will be posting there about once a day with all my culinary creations, and I am going to REALLY, REALLY put in the effort to post on here about once a week so you can get the full recipes as well as learn some nutritional tidbits.

When it comes to nutrition, we have heard the common enemies: fat, preservatives, salt, pesticides.
But one of the worst things you can consume is sugar.

Even if you are avoiding desserts, sugar is probably finding its way into your diet through fruit drinks, coffees, packaged foods and maybe even unsuspecting meals like salads. Just because your label is free of the word "sugar" doesn't mean you are in the clear, either. Sugar likes to disguise itself as "sucrose, fructose, corn syrup, dextrose, malt syrup, maltose, molasses, barley malt, brown rice syrup, cane juice..." the list goes on.

It still surprises me that people ask "Why is sugar so bad?" but then I think about how most of us were raised on sugary breakfast cereals and artificial fruit snacks and that the current food industry pushes these products onto us through the mass media. For some people, sugar is just a normal part of their diet-- no one has ever told them the harm it causes. Sugar damages us beyond just our weight, putting us at risk for diabetes, cancer, heart disease and addiction. It also can be harmful to our mental states, with studies showing that it can cause depression (and you know how big I am on the food and mood correlation).

Here are some of the most important reasons that sugar is our nutritional nemesis:

• It contains no essential nutrients: Did anyone say empty calories? The things you eat should benefit you in some way, and sugar does not.
• Sugar makes you fat: Sugar is a leading contributor to obesity, not just in children, but in adults too. People who consume the most sugar are most likely to be obese, especially because of the way sugar affects the brain and causes us to not feel satiated. 
• It can cause cancer: Constantly elevated insulin levels and chronic inflammation-- both an effect of sugar-- can contribute to cancer risks
• It's highly addictive: Many nutritionists and scientists liken the effect of sugar on the brain to that of drugs-- and take it from a former [sugar] addict-- they're right! Sugar causes a massive release of dopamine in the brain, activating our reward centers and causing a strong addiction to the sweetener. I can definitely attest to this: at one point in my life, I was constantly eating candy and craving dessert after every meal. Once I ditched sugar completely, I stopped craving it. Simple as that. But the same as a drug relapse, if I start to get in the habit of eating it again, I need it constantly and slip back into addiction. This just goes to show how powerful the effect of sugar really is, even if you are not aware of it.
• It puts you at risk for heart disease: Sugar raises your cholesterol and triglyceride levels, and it also affects the pumping mechanism of your heart. 
• It can make you depressed: The ups and downs from glucose absorption disturb the brain and exacerbate anxiety and depression. Not only that, but sugar also uses up the mood-enhancing B vitamins. 

That being said, "sugar-free" isn't always the answer, as many substitutes have similar effects, especially ones that contain aspartame like Equal, as aspartame is carcinogenic and can cause emotional disorders, tumors and various diseases. Even agave nectar, which was once considered a good alternative, is considered harmful, as it is still a processed sugar and the amount of syrup needed to sweeten things is very high in sugar content.

So what's the best sugar alternative? If you need to sweeten something, it's best to use Stevia, honey or maple syrup, as they are all natural and contain various other health benefits. Of course, use these in moderation too, as sugar in excess is never good for you, even if it's from a natural source.

To go along with the sweet theme of this post, I thought I would share a dessert recipe, which is rare for me since I am not much of a baker. I just came up with this new Pumpkin Chocolate Chip Cookie recipe, which, of course, has no sugar and instead uses a small amount of maple syrup as a sweetener. These came out SO tasty, and it will be easy for you to recreate them, as I actually accurately measured everything this time.

These cookies are vegan, have no added sugar, no butter and no eggs, and they can be gluten free if you take out the oats and use another flour instead. There are no bad ingredients, so these can even be used as breakfast cookies.

Pumpkin Chocolate Chip Cookies

Ingredients:

1 cup pumpkin puree

1 cup almond flour

1 cup rolled oats

1/4 cup maple syrup (Grade B)

1/4 Unrefined Virgin coconut oil

1 tsp vanilla

1/2 tsp baking soda

1/2 tsp cinnamon

3 tsp cocoa powder

6  small squares of 70% or higher dark chocolate, with no sugar or dairy added, chopped

1. Preheat oven to 350 degrees Fahrenheit.

2. Mix all the ingredients in a large bowl.

3. Grease a baking sheet with some coconut oil. Place spoon sized chunks of the batter onto the baking sheet, leaving a little bit of room for the cookies to expand (they don't get much bigger).

4. Bake for about 15-20 minutes. If you like your cookies softer, bake for 15 minutes, and if you like them harder, bake for a little over 20.
5. Let cookies cool. If you want a little extra sweetness, drizzle maple syrup on top of the cookies when they are done baking.

(Makes about 10 cookies)

What are your favorite no sugar added recipes? Share in the comments! And be sure to follow @kalememaybe on Instagram!

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

Reading Food Labels + Lemony Garlic Spaghetti Squash

It has been awhile since I have last posted, and I apologize greatly (again, I know). You all have been asking me to update my blog, and I promise I want to! I'm cooking everyday, it's just so easy to get caught up in the rush of my life, and sometimes I need to remind myself to take a moment to just sit down and write. I've been experimenting with a lot of new tools and flavors recently, so hopefully I will be having some interesting recipes coming your way in a more steady stream of posts.

To get the ball rolling, I decided to post a very simple recipe. Sometimes I forget that not everyone likes to spend all day chopping and preparing like I do, so I thought it might be nice to include a recipe for those who like to keep it easy.

Now before I begin with the recipe, I wanted to go ahead and talk a little bit about food labeling. I know I have touched on it before, but as I'm out shopping or getting food with people, I begin to realize more and more that people don't read labels. Or, rather, they don't know how to read food labels or know which labels to read. Half of the reason this blog exists is because I want to educate others on nutrition, so I've put together some tips o what you need to know about food labels:

• A label that says "NATURAL" means nothing. There are no official FDA guidelines for "natural," and plenty of junk foods slap a "natural" label on the front to attract customers. What people need to pay the most attention to are the ingredients on the back as well as the fat, sugar, and sodium content. Remember, not all calories are created equal, so that's not always the best way to solely judge your food. 

• Look out for hidden sugars: I mentioned this in my previous post, but I wanted to elaborate and emphasize that hidden sugars occur in many places other than just sweets. This can include anything from tomato sauce, meats, chips, etc. Especially look out in fruit juices and teas. I was out with a friend recently and he went to purchase a tea that said naturally sweetened with honey. Sounds great, but in addition to honey, it was also sweetened with cane sugar. Why is sugar so bad? Sugar is the root of many diseases, both physical and mental, and also contributes to weight gain and mood disorders.

• That being said, ingredients are listed in descending order of quantity. In the tea mentioned above, cane sugar was the second ingredient, and water was the first. That means that "tea" is actually mostly sugar water. Keep this in mind when you read ingredients. Maybe sugar is added, but if it is at the very end, it may just be very little. 

Now onto the fun stuff: Spaghetti Squash! If you've never had it before, now might by the time to fall in love. The spaghetti squash isn't butternut squash or acorn squash made into spaghetti. It's its own squash that when sliced and baked (or microwaved) can be scooped out to be made into a spaghetti-like dish that tastes pretty darn good if you ask me. 

While the consistency is a little different than spiralized vegetables, and I can't quite vouch that it tastes exactly the same as spaghetti, it's an amazing vegetable that can be used as a pasta substitute in a variety of ways. It's great for bakes, used with tomato sauce, or tossed with other vegetables. 

It's pretty simple to make, and it is full of great nutrients such as vitamin A and C. It's also a great source of fiber, and you don't get all the carbs you would from eating regular pasta (which means, of course, significantly less calories.

Simple Lemony Garlic Spaghetti Squash

(serves 2)

Ingredients:

1 spaghetti squash

4 large cloves of garlic

1/2 cup of basil, chopped

Olive Oil

Parmesan Cheese

2 small lemons

1. Cut your spaghetti squash in half lengthwise. Scoop out the pulp and seeds from the top. 

2. There are two ways to cook the spaghetti squash. The first is to place the squash face down atop tinfoil and place in the oven at 375 degrees Fahrenheit for about 45 minutes. The second is to put a tablespoon of water into the spaghetti squash when it's right side up, and cook in the microwave for about 10-15 minutes. Once the spaghetti squash is thoroughly cooked, you should be able to easily scoop out the entire squash it should be soft.

3. While the squash is cooking, finely chop your garlic and basil. 

4. When squash is ready, heat up a pan with olive oil. Depending on the size of your pan, you might have to do the two halves separately (in which case, you would use half of the garlic and basil for each). Toss the spaghetti squash with garlic, basil, and more olive oil to taste for just a minute or two. You want the garlic and basil to only cook for a short time to keep them mostly raw and retain the strong flavor. Remove from heat and squeeze lemon on squash and toss again. 

5. Top with shredded Parmesan cheese to taste.

Enjoy! And I will work on posting some more recipes soon! 

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!!

Fall's Nutritional Superfood: Pumpkin + Recipe for Pumpkin Pesto Pasta

We all know that come October comes pumpkin everything -- from lattes to scones, to pies and bread. While it's tempting to indulge in these sweet treats, there are plenty of things you can do yourself with canned pumpkin at home without all those added sugars. Believe it or not,  pumpkin is extremely healthy, and versatile! It can be used for both sweet and savory dishes, and I personally love to use pumpkin in my dinners. I love this time of year not just because it indicates fall, because it gives me a fun autumn squash to spice up my cooking for a few months!

Why you should be eating pumpkin (besides from the fact that it tastes delicious)

• It's filled with vitamins, including A, C, E, beta carotene, potassium, and B vitamins including folates, niacin, and B6
• It's high in fiber (which means its going to keep you full, maintain a healthy weight, and help your digestive system)
• It's a great source of antioxidants

So what does this all mean? It's a low calorie, mood-boosting, good-for-your-skin-and-body vegetable that should be utilized while it's in season! 

As I said before, I love making pumpkin savory. It can be a good cheese substitute for macaroni and cheese, used in a risotto, even made into a savory bread. But, it can also be made sweet. I like to add it to my oatmeal in the morning with cinnamon or blended into a pumpkin pie smoothie. This time I chose to make it into a pasta, as I had a lot of extra basil and wanted to make a pesto. I totally came up with this recipe out of my head, and I wasn't sure how it was going to turn out, but it tasted so much better than I could have imagined (and shout-out to my girls Vivian and Greer for cooking it with me!). You can always just make the pumpkin sauce or pesto on its own, but I think together they complemented each other just perfectly.

Pumpkin Pesto Pasta

(serves about 3)

Pasta: 3/4 lb brown rice pasta

For the Pesto:

2 cups basil
1 cup arugula
1/2 cup Parmesan cheese, grated
1/2 cup Extra Virgin Olive Oil
1/2 lemon (to juice)
2 large cloves of garlic
1/4 cup walnuts

For the Pumpkin Sauce:

3/4 can of pureed pumpkin (NOT pumpkin pie mix)
1/2 cup Greek yogurt
A splash or two of white wine vinegar
1-2 large cloves of garlic
3/4 cup of onions, chopped


(Remember, all these measurements are estimates, feel free to play around to taste!)

1. Boil your water for the pasta. In the meantime, begin chopping your ingredients, but don't forget to add the pasta once the water is boiling and check on it when it's done, about 8 minutes.

2. Start chopping ingredients for the pesto. If you have a high quality blender like the Vitamix, then you can just throw everything in the blender and blend until smooth. If you don't have that amazing blender, then chop your ingredients so that it's easier to finely blend. If it's hard to get the ingredients smooth, try adding a little bit of olive oil as well as lemon.

3. Chop garlic and onions for the pumpkin sauce. Heat some olive oil over a pan, and add garlic and onions. Cook until onions are translucent, making sure to stir often so the garlic doesn't burn. Then add in the pumpkin puree and Greek yogurt, stirring until ingredients are mixed together and sauce is warm and thickened. Add a splash of white wine vinegar here and there both for flavor and consistency.

4. To serve, pour sauce over pasta and mix in. Add a spoonful of pesto on top, and sprinkle with Parmesan cheese and chopped walnuts to taste.

What are your favorite pumpkin recipes? The options are endless, and I'll be sure to be making more pumpkin goodness as fall continues on!

Healthy Eating Goals + Coconut Curry Lentils with Kale

Hello my fellow foodies! Once again, there has been a bit of a delay in my posts, as my life is coming together in bits and pieces. I started my full time job, and I am moving tomorrow down to a new apartment in LA! I'm glad I finally have a moment to catch my breath and take some time to write.

I'm sure you all experience this, but when life gets busy, healthy eating habits can sometimes fall by the wayside. I always try to eat well, but it can be a lot easier to succumb to bad habits when you are on the go. I decided to make a list for myself of health eating patterns I need to better adapt in order to feel my best!

1. Eat more locally sourced produce
While I've mastered the art of organic, I really want to start eating more locally sourced produce from farmer's markets. Why? For starters, food loses nutrients the more it travels, so your grocery store produce isn't going to be at its healthiest after it has taken days to hit the shelves. Additionally, many times produce grown from local farms is actually organic, as many local farmers don't use pesticides or genetically modify their plants. The reason it's not properly labeled is because they can't shell out enough money to get the official USDA organic certification. Which leads me to my third point, support small agriculture!

2. Eat less at night
This is personally a really bad habit of mine, and I don't know if it's because my stomach has been accustomed to my patterns or what, but I am inevitably hungry late at night and always crave something heavy. This is something I really want to work on curbing, by eating fruit or not eating at all!

3. Eat more Fruit
On that note, I just need to eat more fruit in general! I used to have the HUGEST sweet tooth.. it was pretty insane (ask my friends who knew me when I was younger). I wanted candy all the time. It wasn't until my sophomore year of college that I kicked the habit, and now I rarely crave sweets, if ever. Unless, that is, I start eating sweets and become addicted again (ahem, I'm looking at you Sara the enabler). I think part of my reluctance to eat a lot of fruit is that I don't want to jump on the sugar bandwagon again. But, fruit is essential and full of nutrients, and it tastes good, so I have no excuse!

4. Eat less cheese
This one is a big one for me. Cheese is my chocolate, my guilty pleasure. I seriously love cheese. But it's fatty. And through experimentation with my own body, I've come to notice that cheese doesn't make me feel that great and makes me bloated (I suspect a slight intolerance). So I've really tried to cut down on it, and I have been pretty successful, but I'm still working.

5. Get tested for allergies
While I don't suspect I have any deathly allergies, I would like to go to an allergist and see what isn't working with my body to function optimally. Food allergies can be subtle, and they can create lethargy and bad moods, among other things (and who wants that?). I only want to put things in my body that are going to make me feel good.


Everyone's list should be individual, but it's always great to what others need to do for themselves--And I would love to hear yours!

Now onto the food...This recipe is super easy, vegetarian, and really healthy! I love working with different ethnic flavors, and it's especially fun to incorporate coconut into savory dishes (especially when they're spicy!). This dish can be enjoyed plain, or over rice, quinoa, or any other grain.

Coconut Curry Lentils with Kale

Ingredients (estimates, as always):

• 1/2 cup pre-cooked lentils
• 1/4 white onion, chopped
• 1-2 cloves of garlic, chopped
• 1/2 cup kale
• 1 tbsp extra virgin, unrefined coconut oil
• 1-2 tsp curry powder
• A splash of marinara sauce
• 1-2 squirts of Sriracha
• A scoop of Greek yogurt

1. Chop your onions and garlic. Heat coconut oil over pan on medium heat, and add onions and garlic. When they're almost cooked (onions starting to turn translucent), add kale and toss until wilted.

2. With the heat on low, add the marinara sauce, Greek yogurt, curry powder, and Sriracha, and mix in with the rest of ingredients. Then add the lentils, and stir until mixture is heated. 

Eat away! 

Keeping Meals Creative + Italian White Bean Orzo

Some people rely entirely on recipes when it comes to cooking dishes, but I am not one of those people. While there is nothing wrong with guidance--because let's admit it, sometimes recipes are necessary to provide that perfect balance of flavor--the joy of cooking, for me, comes from testing and creating. It's almost an artistic outlet, for times when I feel like de-stressing and taking my mind off whatever is going on in my life.

That being said, it can be easy to hit a roadblock and run out of innovative ideas, so I thought I would share the breakdown of how I personally come up with new meals. I've mentioned in a previous post what inspires me when it comes to creating, but in this post I'm going to share the thought process that goes through my mind when I think of what I want to cook for dinner.

1. First I get in touch with my senses: What type of cuisine do I feel like eating? Am I craving a specific ingredient? For instance, if I'm craving avocado, I like to think of something Mexican or Caribbean. Or if I'm craving Italian, I'll incorporate lots of tomatoes, garlic, onions, and Parmesan or Mozzarella cheese. But, sometimes my dish doesn't have a certain flavor, and I'll just start brainstorming some combinations of my own. Part of this is intuitive to me, but the more you cook, the more you start to see what goes well together.

2. Next I pick my base, the carbohydrate. Honestly, I do try to limit my intake of carbs, but I have found that most meals feel incomplete without them. Carbohydrates give you energy and keep you full, and I find them essential to my meals. My favorites:

• Quinoa- Quinoa is great because it provides a complete protein and is easily malleable to many flavors. 
• Brown Rice: Great for gluten free, but I try to only have brown rice once in awhile because of its high levels of arsenic
• Whole Wheat Pasta: For when you just need that pasta fix. Sometimes I'll go with the brown rice pasta, but again, trying to avoid the arsenic intake. I've also found spelt pasta to be really good.
• Barley: Another great, easy to cook whole grain.

3. I pick my protein. While I am not a vegetarian, I do consider myself a flexitarian, a term coined to describe people who only eat meat on occasion. I never cook red meat at home, because personally it just makes me feel sick, but I do recommend eating it once in awhile, as long as it's grassfed (which I do from time to time). Sometimes I will make chicken, and I make fish quite often (my fave!). Proteins I love:

• Beans-- black, red, white, garbanzo, the options are endless!
• Fish-- especially low mercury choices such as salmon and sardines
• Eggs
• Chicken
• Tempeh (if there is soy in it, make sure it's organic to avoid GMOs)
• Turkey
• Cottage Cheese
• Buffalo Meat (My choice of red meat)

4. Time for vegetables! I love to load my dishes with as many vegetables as possible. When in doubt, add more veggies! I usually incorporate a mix of these things:

• Greens: Kale, arugula, spinach, chard, etc.
• Colors: Tomatoes, peppers, zucchini, asparagus, Brussels sprouts, sweet potatoes, etc. 
• Pungent flavors: onions, scallions, garlic, mushrooms, etc.

5. Many times I will also incorporate dairy in order to give my dish some moisture.

• Greek Yogurt: great substitute for cream, mayonaise, or cheese. I always feel better using Greek yogurt over cheese because it has a higher protein content, lower fat, and is easier to digest. It also works great as a base for sauces.
• Cheese: I like to keep Trader Joe's Low Fat Three Cheese blend on hand, as well as fat-free feta and regular ole Parmesan cheese.

6. Toppings, for that extra crunch or oomph!

• Hemp hearts: a mild, nutty flavor packed with omega-3s (you can get these at Whole Foods or even Costco!). Love these on salads
• Nuts: nice addition to salads or oatmeal.
• Brewers Yeast: Adds a touch of salty flavor, and provides a good dose of necessary vitamins. Also good on salads and pasta.
• Chia Seeds: also for salads or sweet dishes.

And now, one of my own creations, clearly inspired by Italian cuisine. I used whole wheat orzo, which looks like rice, but is actually a pasta. This dish can be served hot or also chilled to become more like a pasta salad. Check it out under the cut!

Italian White Bean Orzo

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!

What Are Superfoods? + Simple Salads

Sorry for the hiatus! It has been awhile, but I have a good reason for not writing: I finished college! I officially finished my thesis about a week ago, and I will be graduating next Tuesday and Wednesday. Insane! I've been busier than I thought I would be, finishing up with my work at the elementary school as well as my internship at CityEats, so I haven't had a solid amount of time to sit down and write. Now that my schedule is a little calmer, I can finally catch up on posts and start sharing all the goodies I have been cooking.

Today's post will cover the foods that everyone should be eating: superfoods. I'm sure you've heard of the term before, and while there isn't exactly a concrete definition, superfoods are foods that are highly nutritious, filled with tons of positive health benefits and very few, if any, negative properties. These are the foods that are going to aid in your overall health, help you live longer, and make you feel better--probably even help you lose weight. These fruits, vegetables, and select grains are lower in calories, but provide a heavy dose of essential nutrients and antioxidants.

So, which foods are superfoods? Here's a list of some of the most powerful things to put in our mouths

• Fruits:
• Apples
• Avocado
• Bananas
• Blueberries
• Brussels Sprouts
• Carrots
• Cauliflower
• Cherries
• Kiwi
• Lemon
• Oranges
• Pomegranates
• Pumpkin
• Vegetables:
• Artichokes
• Bell Peppers
• Broccoli
• Kale
• Mushrooms
• Onions
• Spinach
• Sweet Potatoes
• Tomatoes
• Grains and Legumes:
• Beans
• Lentils
• Oats
• Quinoa
• Animal Products:
• Turkey
• Wild Salmon
• Other:
• Chia Seeds
• Cinnamon
• Dark Chocolate
• Extra Virgin Olive Oil
• Flax
• Garlic
• Tea
• Walnuts
• Yogurt

Now if you are into health, I'm sure you incorporate a lot of these foods into your diet without even realizing. As you can see, if you are eating a fruit or vegetable, it's probably safe to say it's a superfood. All of my recipes on this site include--at the very least--one superfood. It shouldn't be hard for you to find ways to add them into your meals. Toss a little bit of olive oil on some veggies, in a salad, on an egg. Eat a piece of dark chocolate everyday (remember, 70% or higher!). Eat an apple in the morning.

Be creative... or make the salad (below) that I made a few weeks ago!

It's really easy to cram a ton of superfoods together, as there is such a good balance of fruits, vegetables, proteins, and carbs. The salad I created can be made in two ways. In the first version, the green superfood salad is probably best as a side. In the second version, I added in a lot of protein and even more superfoods, and I was actually really surprised at how well the flavors worked together, since there were a lot of flavors! I would definitely go for the full salad, but hey, sometimes we aren't all that hungry!  

Ingredients:

 Version 1: Green Superfood Salad

Kale
Brussels sprouts
Cilantro
Green onion
Broccoli
Cucumber

Version 2: Super Superfoods Salad

In addition to the ingredients in version 1:

Sundried tomato
Artichoke
Pomegranate seeds
Feta cheese
Chia seeds
Chick peas
Lentils
Cooked sweet potato

Dressing: Balsamic vinegar & olive oil
Optional topping: Brewer's yeast for extra vitamins and a savory crunch

This salad was very filling, but left me feeling light and refreshed. Perfect for summer!

"Healthy Foods" + Mexican Quinoa Salad

Sorry for the time off between posts! I've still been cooking, but it was a busy and eventful winter break, and I was unable to write due to an unfortunate passing in the family and a lot of travel. However, I'm back in New York now, and I will be jumping right into my usual routine of cooking and writing frequently.

I decided to write today's posts on fake healthy food products and what to watch out for on nutrition labels. There are a lot of items for sale that advertise themselves as healthy or good for you, but a lot of the time they are processed or full of sugars and additives, making them not-so-healthy. It's really important to check labels before purchasing, and here are some of the things you should look out for when grocery shopping.

Added sugars: These include plain sugar, high fructose corn syrup, fructose, sucrose etc. These refined sweeteners are bad for your cholesterol, cause weight gain, and cause degradation to your body. Especially avoid high fructose corn syrup.

Sugar Substitutes: Products that say sugar-free generally include replacements like aspartame, which are carcinogenic. They also have a plethora of other side effects, including emotional disorders, tumors and diseases. Most of the time, sugar-free is the worse way to go because it is more unnatural. Avoid added sugar if you can, but definitely avoid sugar substitutes at all costs.

Hydrogenated Oils: These are oils that have been converted to become more stable and last longer. However, the fatty acids in these oils then change from being the healthy, unsaturated fats to the dangerous trans fat, which are even worse for you than saturated fats. Hydrogenated oils cause obesity, heart disease and diabetes. Hydrogenated oils are very common, so look closely before buying.

Sodium Nitrites/Nitrates: Found commonly in lunch meats and hot dogs, nitrites and nitrates are used as preservatives, but they are very carcinogenic. You'd be surprised how often meats contain nitrites and nitrates, so look carefully on the label, and go for organic brands like Applegate for luncheon meats to avoid these chemicals.

MSG (Monosodium Glutamate): I'm sure you've all heard about Chinese food being filled with MSG, but it can also be found in soups, chips and frozen foods, as well as other restaurant entrees. MSG is bad for your weight as well as your brain, as it can cause both obesity and neurological damage.

Food dyes: Dyes like Red #3 and #40, Yellow #6, and Blue #1 and #2 are linked to behavioral problems as well as cancer. I would avoid any unnatural dyes because they really do nothing for you other than stain your food.


Foods like cereals, bars, meats and many prepackaged goods contain these additives, so look out! It took me a really long time to realize the dangers involved, although my mom and grandma have been on this for year. It's very easy and possible to find foods that don't contain these ingredients, but it just requires an awareness on your part.

Now onto to the good stuff! This is an easy recipe that includes whole grains as well as protein. It's vegetarian, but chicken can be added for those who want extra protein. It can also be made vegan by removing the cheese.

Mexican Inspired Quinoa Salad

Ingredients:
1/2 cup quinoa
Black beans
A handful of grape tomatoes
2 green onions
Cilantro
Avocado
Low-fat cheddar blend
Lemon

Optional:
Red peppers
Garlic Powder
Cumin
Red chili flakes

1. Cook the quinoa ahead of time, in order to let it cool. For more flavor, cook in chicken or vegetable broth instead of water. Let sit or refrigerate to cool the quinoa down.

2. Chop the tomatoes, green onions and cilantro and mix in with the quinoa.

3. Mix in beans and top with cheese and avocado. Squeeze lemon on top and sprinkle on any optional seasonings. Mix in and enjoy!