Monthly Archives: April 2010

guacamole with basil & shallots

This twist on the Mexican staple encompasses everything that an appetizer should be – easy, healthy and delicious. Really, what more could you ask for?

We took this over to a friends house (Thanks Taster for making, food styling and photographing!) and it was a very fun change from the typical guac and tortilla chips. We served it alongside some whole-grain bread that was toasted, carrots and radishes. The only downside? Guac just never tastes as good the day after – all the more reason to eat it up right away!

Guacamole with Basil & Shallots adapted from Bon Appétit

  • 4 medium sized avocados, taken from skin and roughly chopped
  • 1/2 cup basil, chopped
  • 1 medium shallot, minced
  • salt & pepper

Lightly mash the avocado, stir in shallots and basil. Season with salt to taste. Serve with toasted whole-grain bread and crudités.



Filed under antioxidants, appetizers, fats, herbs, raw foods, Recipes, Uncategorized, vegan, vegetables, whole foods, whole grains

book review: The World Has Curves

This was a book that I was instantly drawn to but was honestly in my pile of “recipes to try, books to read, restaurants to visit and workout moves to do” for months. I’m sure my mother will smile at the visual of me surrounded by a ridiculous amount of papers, but they are all neatly contained in folders Mom. 😉 (I frequently give her a hard time about her papers and lists that cover every flat surface in their house – all in love!) And she is clearly where I got my list-writing skills from!

I am so sorry that I waited so long to read this book. Especially after my visit to Haiti, I knew this book would be one that really made me think about the ever-touchy subject of body image. The premise is that different cultures have widely variable body type “ideals.” Countries and cultures have almost opposite body ideals, but in most cultures, there are always ideals that women strive to reach. Some are becoming closer and closer to the Western standards we see, but others are holding onto their own ideals.

Women in Jamaica for example would scoff at some of the size 2 Hollywood models that we admire. They want curves and they want big curves. But what struck me the most was this quote: “God gave me this body as it is; I can’t change it and even if I did it would go right back,” and similarly “We are born with a certain something that we must do our best with. I myself believe this. You can tone up your muscles a bit and lose or gain a bit of weight here and there, but your basic shape will always return to its natural shape.” These words of wisdom remind me of how many times I’ve purchased “curvy fit” pants to only find out time and time again that I’m not curvy. “Curvy” has always appealed to me in some way – it seems womanly, it seems real and there is nothing better than a curvy girl with some self-confidence. But I wasn’t born with a curvy body and no matter what I do, (short of plastic surgery) my body will always hold onto that boyish shape.

But what is interesting is that while we obsess over the roll in our stomach, they’re consumed with the pressure to have big hips, thighs, “bumpas” and breasts, all fitting into the “perfect ratio” – and taking the very same “extreme” approach to gaining weight that we take to lose weight. Since most women are built with bigger bottoms, I think that their ideal may seem a little more realistic, but that certainly could be argued and certainly depends on the body you are given.

Take Jennifer Hudson, the newest Weight Watchers spokes woman. When I first saw the commercial, my thoughts were that she looked good, curvy and downright beautiful.  Not that she needed to cut calories and hit the gym more often. I just wish that we could teach our young girls that as long as they are eating well and moving often, a larger body shape is nothing to be ashamed of. But our culture, among others is one that prizes tall and lean. I wonder if this will ever shift?

While the same “chubby” body type is also appreciated in Afghanistan, there is no emphasis on the “ratio” nor on body shape as much as in other cultures. “Beauty is the whole person,” not so much a feature or specific part of the body. It was very difficult for Afghani women to describe the “perfect body,” something I doubt would ever happen here.

The trends seem to be going in a different direction here in the US now, you don’t want to be overweight, but skinny fat isn’t healthy either. The women of today want to show their strength and determination through their toned biceps. We also want to see what our bodies can do and how far we can push them – the number of women participating in triathlons and marathons is on the rise. How much attention has Michelle Obama gotten for those arms of hers?


I would highly recommend this book to every woman – it is so interesting to read about the struggles that women go through in other countries to reach that perfect body – something most of us are all too familiar with. I know that I myself have been trying to look at my body differently – not as a size, not as a flat tummy or not having a flat tummy, but taking care of myself and considering optimal health the ideal. Eating whole, nutritious foods, moving frequently and fitting in yoga so that I can breathe in this hectic world. Because really, what are we without good health and more importantly, what are we without the love, joy and passion that can be sucked out of us on the quest to “perfection?”


Filed under book review, haiti, lose weight, travel, Uncategorized

avocado & lime coleslaw

I had planned on quesadillas for dinner but wanted a veggie side or salad to go along with them so I decided to make a Mexican-inspired coleslaw. I had the various ingredients that I might want to use but the end result came to me during yoga. Great, my mind is supposed to be clear and I’m thinking about food. Shocking, isn’t it?

Maybe it was the clear yoga mind, or maybe not, but regardless, this dressing was creamy, bright and full of lime flavor. Perfectly refreshing after non-focused hot yoga. We served it alongside quesadillas but it would be amazing as a topping for fish tacos or nachos.

Avocado & Lime Coleslaw

  • 4 cups chinese cabbage, shredded
  • 2 Tbsp red onion, minced (if desired)
  • 1 cup + 1 Tbsp. cilantro
  • 1/2 avocado
  • juice of 1 lime
  • 1/2 Tbsp olive oil
  • water to thin dressing as needed
  • salt, pepper

Combine cabbage, red onion and 1 Tbsp of minced cilantro. Set aside.

Combine remaining ingredients in blender and blend until smooth. Add water as needed. Toss with cabbage mixture with dressing and let refrigerate for at least 20 minutes.


Filed under antioxidants, fats, herbs, raw foods, Recipes, salad, Uncategorized, vegan, vegetables

afternoon tea


Afternoons always call for something salty or something sweet – but always something. As of late, I’ve been on a sweet kick and as much as I love a good soy chai tea latte, I’ve got a close contender that is much lower in sugar, calories and $$. Is it exactly the same? Of course not, but you can have this every day!

Combine all ingredients for that perfect afternoon tea break.


Filed under antioxidants, coconut, herbs, Recipes, tea, Uncategorized, vegan

roasted cauliflower with brown butter & pepper

While I was at the coop doing my weekly shopping trip, I couldn’t decide what vegetable to serve with one of our meals. While I plan all meals ahead of time, I often leave a “vegetable” open to see if there is anything on sale, something new I want to try, or that looks particularly good at the time. As I was aimlessly wandering around the produce section I remembered the cauliflower, sage & brown butter I made and also remembered a tip in Saveur Magazine that suggested to include fresh pepper in the cooking process, instead of just adding it at the end. It makes the pepper very fragrant and SO flavorful.

So this dish was born and as with most of my vegetables, simplicity is key. I prefer to let the vegetables shine through – they are delicious just as they are.

Roasted Cauliflower with Brown Butter & Pepper

  • 1 head cauliflower
  • 1 Tbsp butter (I used earth balance)
  • 1 Tbsp olive oil
  • Fresh ground pepper
  • salt

Pre-heat oven 400° F. Slice cauliflower in 1″ slices (some will crumble apart, that is fine) Add to sheet pan or glass pan sprayed with cooking spray. Season with salt. Roast for about 20-25 minutes, until golden brown.

Meanwhile heat butter and olive oil in large pan. When hot, add fresh ground pepper and continue to heat until it turns brown. Drizzle over cauliflower.


Filed under grocery shopping, Recipes, Uncategorized, vegan, vegetables, whole foods

roasted vegetable cheese spread

With a baguette at home and the need for a quick, but delicious topping, an idea came to mind at the Whole Foods Hot Bar. They’ve got roasted veggies that look incredible, I’ve got a food processor at home and could easily whip up a roasted vegetable and cheese spread that would be perfect on some toasted baguette slices.

The combination of the tangy cheese with the sweet vegetables was delicious on bread and crackers. I’m sure the taster will be requesting this again soon – it might just be the new staple in our house.

Roasted Vegetable Cheese Spread

  • 2 cups roasted vegetables (my mixture had peppers, red onion and eggplant)
  • 8 oz soft cheese (I used quark, but goat or cream cheese would also work well)
  • baguette, sliced and toasted or grilled


Filed under antioxidants, appetizers, cheese, crackers, grocery shopping, Recipes, vegetables, whole foods

earth day 2010

I like to be thoughtful of our earth year round, but I must say that the warm, spring days we’ve been having as of late make me appreciate mother nature so much more than blistery, below-zero days.  Springtime in Minnesota is really a sight to see, I swear the population increases by about 75%, but possibly it is just everyone returning to the outdoors after many months of  hibernation. 😉

My parents were “green” before it even turned into an everyday term and maybe, just maybe, I’ve picked up some of my “green-ness” from them. Because it was basically instilled in me, I had no other choice! I have very fond memories of my little brother taking the compostable garbage out to the compost pile – which he considered the WORST possible job on the planet. (It took all of 2 minutes to complete) But they did (and still do) everything they can to keep as much out of the landfills as they can.

I do the everyday “earth friendly” things like recycling, bringing my own bags to the store with me, buying organic (and local when possible), walking instead of driving as much as it allows and just being aware of what resources I’m using in general. Unfortunately, my 10th floor downtown apartment doesn’t quite allow for a compost pile, but all in good time, I do what I can right now.

I am a strong believer that little changes add up – just as I believe little changes in the foods we eat and movement we get can change our bodies and ourselves for the better – no matter how small the changes are, they are worth it!  Because of this, I’m willing to spend more money on food and household items that go the extra mile in either using or producing products that help protect the planet.  A few years ago I started replacing my cleaning supplies with more natural versions without the harsh chemicals – I love reading the 7th Generation packages that share things like this:

Doesn’t that just make you want to make the switch right now? Another small change that I recently implemented was bringing a water bottle with me to our trip to Colorado. I rarely buy drinks in plastic bottles at home, but never think twice about it while traveling. (I need water, right?) This little change saved at least 10 plastic water bottles from ending up in a landfill and if that doesn’t count for something, I’m not sure what does.

What small changes can you make?


Filed under ask the nutritionist, eating local, grocery shopping, in my cupboard, in season, in the news, product review