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Spirit Blog: April 2009

Spotlight on kale!

by Ellen | Apr 14, 2009 | in FOOD OF THE MONTH | add comment

KaleThe most common exclamations I hear from my clients when they first start out in my program is “I love kale!” Packed full of fiber and nutrients such as vitamins A, C, E and K, magnesium, iron, zinc, folic acid and a better source of bio-available (meaning more readily absorbed) calcium than dairy, kale is a dark green, leafy vegetable that is not to be missed! Unlike some of its leafy relatives, kale is one of the more versatile greens in that its mild flavor blends well with many different dishes.

Green leafy vegetables like kale are a great source of energy for very few calories. They also have benefits to the body such as strengthening your immune system, blood purification, improving circulation and promoting healthy digestion and elimination.

One of the easiest ways to cook kale is to sauté it in olive oil and garlic for a few minutes. If you find greens to be a little tough to chew or digest, steaming them in a small amount of water before you sauté them will help break them down and make them softer on the palate.

Try this month’s featured recipe and see if you don’t find yourself falling in love with kale!

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Links to online recipe resources:

by Ellen | Apr 14, 2009 | in RECIPES | add comment
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Healthy restaurant guide:

by Ellen | Apr 14, 2009 | in RECIPES | add comment
  • Vegetarian restaurants:
  1. http://www.vrg.org/restaurant/index.htm
  2. www.happycow.net/
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Find a natural food store near you!

by Ellen | Apr 14, 2009 | in MISCELLANEOUS | add comment
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Weight loss: It’s not just about the food!

by Ellen | Apr 15, 2009 | in SPIRITUALITY | add comment

99% of my clients first come to me because they want to lose weight. They feel that once they achieve their weight goals, they will be happier and suddenly have the things in their lives that their hearts desire most. This is a great goal. However, what I’ve learned over time, and what they learn when they start working with me as part of my 6-month program, is that the way to achieving this outcome is not just about the food. If you want to lose weight, the first thing you need to know is that it’s time to stop looking at weight as a measure of who you are and start seeing weight as a symptom of where you are in your spiritual journey.

It all comes down to one question: how much are you willing to love, accept and forgive yourself for exactly who you are as you are right now in this moment. As there is only this moment. What came before and what is yet to come does not matter. Only the present moment exists. So how you feel, the thoughts and feelings you generate in this moment (your inner world), is fundamental and directly related to what you are experiencing in your external world. Therefore if you are feeling fat, heavy or weighed down with baggage on the inside, guess what you’ll experience on the outside?

Can you relate to this? Do you disagree? Feel free to comment on this blog and share your thoughts below. I’d love to hear from you!

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Cooking can be fun, easy and yes...relaxing!

by Ellen | Apr 15, 2009 | in COOKING TIPS | add comment

When you are first starting out in your kitchen (meaning you decided to make friends with your stove rather than the take-out menu) it can seem overwhelming, daunting, confusing and maybe even un-fun. So here are some tips to help you get started and make the experience painless enough that you will want to do it again.

  1. Invest in a good chef’s knife. There’s nothing worse than mutilating your food or hurting yourself because you are using a dull, small or uncomfortable knife. Picking a good knife is a personal choice but I recommend one that is stainless steel, has a comfortable handle and is 6-8” long. A good knife will cost a little more but will stay sharper and last longer and will make life in the kitchen faster and easier so it’s worth every penny.
  2. Use a big, wide, level cutting board. I recommend solid wood (bamboo is fabulous!). Keep it next to your stove or at least place it there when cooking. I suggest you get a smaller cutting board that you use specifically for meats and keep the big one reserved for vegetables and spices. This will help reduce any possible cross-contamination.
  3. Get yourself a 12” skillet with a lid. This can be used for steaming and sautéing vegetables, cooking up meat, making stove-top casseroles, pasta and rice dishes, etc. Out of all my pots and pans I use my skillet the most and so will you.
  4. Begin a spice rack. You don’t have to go out and buy a fancy rack. I use an old, plastic 2-deck lazy susan my mother handed down to me and it holds the spice containers I buy at the store. Not sure what to buy? Just start buying what you need for certain recipes and you’ll be surprised how quickly your rack fills up over time. You’ll then reach a point where you will have just about what you need for the recipes you continue to make. Keep the spice rack on your counter near your stove if possible so you have quick, easy access to it when cooking.
  5. Always have the following on-hand as these will become staples for almost every dish you make:
    a.Extra Virgin Olive Oil, unrefined, first-cold pressed, in a dark bottle (or store in dark, cool cabinet)
    b.Garlic
    c.Onions
  6. Put on some soothing music and light some candles. Sometimes we need a little help decompressing after a long day and the idea of being in the kitchen isn’t too appealing. So make the kitchen environment more soothing to your spirit and you may find that cooking becomes more of a meditative experience that you look forward to.
  7. Just start cooking. You didn’t start walking when you were born – you had to learn with one foot in front of the other. This took time to master but with patience and determination you did it. So it is with cooking. Don’t over-think it – keep it simple. Pick a recipe that sounds interesting to you and manageable in terms of preparation steps and just do it. Over time you will gain experience which leads to confidence which leads to efficiency (meaning less time spent slaving in the kitchen). See my Spirit Garden Creations or check out the online recipe resources  for inspiration!
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Quinoa and Black Bean Salad

by Ellen | Apr 15, 2009 | in RECIPES | add comment

Place 1 cup quinoa and 2 cups vegetable broth in a 1 quart saucepan and bring to boil. Reduce to simmer, cover and cook 10 – 15 mins (until all broth is absorbed).

Combine red pepper diced, 1 cup cooked corn, cup diced red onion and 1 can drained, rinsed black beans in a large bowl. Add cooked quinoa and mix. Stir in 1-2 Tablespoons of olive oil. Add sea salt and black pepper to taste. Can be eaten warm or cold. Serves 4.

Meal suggestion: serve with salad and sliced avocado!

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Kale with Toasted Almonds

by Ellen | Apr 15, 2009 | in FOOD OF THE MONTH, RECIPES | add comment

4-5 kale leaves, stripped into pieces
2-3 Tbsp Extra Virgin Olive Oil
2-3 garlic cloves, peeled and chopped
1/3 cup almond slices
Sea salt to taste

Fill large bowl with cold water and rinse kale by holding stems at end and swishing leaves. Repeat if necessary. Drain. Hold kale at end of stem, leaves facing down and away from you. Strip the leaves from the stem with thumb and forefinger of other hand in downward motion. Break up stem into pieces discarding the very end. Place leaves and stem pieces in bowl and set aside.

Heat 10-12 inch skillet over Med-Low heat. Add olive oil and garlic. Stir for 30 seconds. Add almonds. Stir frequently for about 1-2 mins (until almonds start to toast). Add kale, stir to coat. Cover skillet and let steam for 1 minute. Remove cover and toss with sea salt to taste. Serve immediately. Serves 2-3.

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The Best Turkey Burgers EVER

by Ellen | Apr 15, 2009 | in RECIPES | add comment

1 lbs. ground turkey meat
2-3 garlic cloves, peeled, minced
cup diced white onion
bread crumbs
3 Tbsp Worcestershire sauce
2 Tbsp hot sauce
2 tsp. Mesquite seasoning (or 2 tsp. each sea salt and black pepper)
2-3 Tbsp Extra Virgin Olive Oil

In large bowl combine meat, garlic, onions, bread crumbs, Worcestershire sauce, hot sauce and seasoning. Fold and mix together with hands until well blended. Form into a large ball then separate into 4 sections. Take each section and form into a ½ inch thick patty with your hands. Heat medium size skillet , add olive oil and all 4 patties. Cook over Med-High heat 5 minutes per side for 15-20mins. Serve in a multigrain bun with your favorite toppings. Serves 4.

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Sweet Potato Fries

by Ellen | Apr 15, 2009 | in RECIPES | 2 comments

1 large or 2 small sweet potatoes, sliced into finger length strips (approx. ¼ in. thick)
2-3 garlic cloves, peeled, chopped
2 Tbsp Olive Oil
tsp dried thyme or tsp. fresh chopped thyme
tsp. sea salt

Pre-heat oven 350 degrees. In large bowl combine potatoes, garlic, oil, thyme and sea salt – toss to coat. Spread out on baking sheet and place in oven. Bake for 15 mins. Remove from oven, toss and place back in oven for another 10 – 15 mins (be careful not to burn fries). Remove and serve warm. Serves 2-3.

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