Quick and Healthy Go To Breakfasts

 

June 16th 2015

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It sounds cliché but it’s true: breakfast is the most important meal of the day.

All night, our bodies are in a natural starvation mode and begin to breakdown our muscle for protein and create its own sugar. We want to take our bodies out of that mode as early as possible after we wake-up, typically within the first hour.

Starting your caloric intake earlier also helps you eat less later in the day. A frequent complaint I hear from my patients, pediatric or adults, is that they do not have time for breakfast. Here are some of my quick go-to breakfast recipes that have a complete balance of protein and fiber…oh yeah, and are delicious, too!

Chia is not everyone’s go-to breakfast, but it should be! My Chocolate Coconut Chia Pudding is full of goodness and when  you top it with mini chocolate chips you get that sweet note that you might be craving in the morning. Chia is full of calcium, iron and magnesium to name a few and when you let it sit with liquid it swells up and makes for a delicious pudding.

MORE: Try Another Chia Recipe – Hazelnut Chocolate Chia Pudding

Buckwheat Pancakes

My Buckwheat Pancakes are made of only 4 ingredients and they are delicious. The recipe yields 12 pancakes so it’s perfect on a Sunday when your family finally all gets together. You can also make the entire yield and freeze them and only take out a few at a time for a quick breakfast alternative.

Overnight Oats

Like the chia pudding, Overnight Oats are another easy way to prepare your breakfast the night before and have it ready in the morning. I suggest almond milk, but you can use other type of milk if you prefer. If you would rather make your oats fresh in the morning just add all of the ingredients into a small saucepan over low-heat. It should only take about 5 minutes to get to the perfect consistency so you’ll still have time to eat and get out of the door on time.

More: 3 Healthy New Breakfast Ideas


 

Healthy Superfoods You Weren’t Expecting

 

June 15th 2015

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Superfoods is a fun term that refers to any food that is full of nutrients.  Whether they are high in antioxidants, vitamins, minerals, fiber and/or polyphenols, any food that can reduce your risk of chronic diseases, help you live longer and healthier can be called a superfood.

Over the years the list of the latest and greatest superfoods continues to grow and change.  Everyone knows about spinach, tomatoes, blueberries, and salmon.  Then kale came onto the scene and it skyrocketed to the top of the list.  Every year a new food fights to take center stage, but they are all stars in my book.

Here are 5 lesser known superfoods and recipes that will make it easy to add into your diet.

Black Beans

Watermelon, Black Bean and Corn Salsa

Watermelon Black Bean and Corn Salsa

Did you know black beans are a superfood? 1 cup of black beans has 15 grams of protein, which will satisfy your appetite and keep you full without all the saturated fat that is found in meat. Plus you get the added bonus of lots of fiber, antioxidants and iron.

I always have a can of black beans in my pantry, the kids can’t get enough. You can easily pull together a last minute black bean and corn salad even on Shabbat or just add some beans to a salad or a cheese quesadilla.

Avocado

Avocado Baked Eggs are topped with tomatoes and cilantro and sprinkling of salt and pepper, the perfect low carb breakfast.

Baked Eggs In Avocado

Aren’t you glad to find out that avocados are on this list? They are full of creamy delicious fat, but it is good fat that will help keep you full and comes with a nice dollop of antioxidtants to boot.

I recently discovered the best make ahead sandwich to bring on an airplane. Get a fresh baguette, slather it with mashed avocado, layer on some sliced hard boiled egg and sprinkle with salt and pepper. It sits well and gives you everything you need to get through a long travel day.

Pine Nuts 

Layered Hummus and Eggplant with Roasted Garlic and Pine Nuts

Hummus and Eggplant with Roasted Garlic and Pinenuts

Nuts are also high in good fat, but what is so nice about pine nuts is there size. You can slowly snack on 80 of these little guys for less than 100 calories. Still, despite their size they offer protein and fiber just like other nuts.

Cabbage

Tropical Slaw

Tropical Slaw

Surprisingly enough cabbage contains more vitamin C than oranges. I know how much we all love slaws, now you can enjoy them even more, just consider the rest of this list and see how you might incorporate more super foods into your slaw, like swapping the mayo for a cider vinegar dressing and adding some nuts and/or beans and avocado. A superfood slaw is not hard to imagine.

Apple Cider Vinegar

kumquat chutney

Kumquat Chutney

This last one is less a food and more of an ingredient, but that just makes it even easier to incorporate into your diet. Just swap the vinegar in your favorite salad dressing or marinade for Cider Vinegar and you will begin to reap the rewards. Apple cider vinegar, especially when raw and unfiltered, acts as an antimicrobial and has been found to help in weight loss and regulate blood sugar levels.

It is used in many homeopathic treatments, I have actually used cider vinegar diluted with water to soothe a sore throat and it works wonders.

What are you favorite superfoods? Let me know in the comments below.

 


 

Foodie Father’s Day Gifts

 

June 12th 2015

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It’s always nice to celebrate our Fathers, but it is never easy to find the right gift.  In our opinion, the best gifts are edible.  This year try one our edible suggestions for your favorite foodie father.

Smoked salt is perfect for sprinkling on foods to add amazing flavor. Dad’s love the taste of smoked food so they will love this gourmet chef’s jar with wooden spoon.

More: Homemade Father’s Day Gift Ideas

If Dad is going to be doing the grilling on his own day, the least we can do is help him out with a sweet sauce.  Please note that this sauce lists fish, so save it for your grilled salmon.

  Some like it hot!!  If your Dad likes hot sauce he will love this brand we first discovered at Kosherfest.  It makes everything taste better.  Get Burning Bush Hot Sauce.

More: Father’s Day Gift Guide

If your Dad has a sweet tooth get him a box of cookies or his favorite baked goods.  These cookies and rugelach are dairy so he can keep them all to himself when you aren’t serving BBQ.

For those cocktail aficionados bitters are the way to jazz up your drink.  Get dad a Bitters Making Kit so he can make and blend his own creations.

More: Father’s Day Menu

What are you getting for your foodie father? We hope this list helped you out, let us know in the comments below.


 

Stock Your Fridge and Pantry For Easy Cooking

 

June 12th 2015

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One of my favorite sayings is “It all starts out in the shopping cart”. I keep a running grocery list and organize it by categories so that when I go shopping for groceries, it makes it much easier to shop.

Here are some tips to help you with your shopping:

1. Make a list and stick to it. If possible, don’t go grocery shopping when you’re hungry – you’ll buy too much junk food. (I speak from experience.)

2. Shop the perimeter of the store. This is where fruits, veggies, meats, dairy products and whole grain breads are found.

3. Try not to buy large amounts of processed and/or packaged foods. For maximum nutrition, buy mainly fresh fruits, vegetables, grains and legumes. Frozen or canned fruits and veggies are nutritious and are also convenient.

4. Go for Greens: To prepare salad greens ahead of time, wash well, cut in bite-size pieces and spin dry in a lettuce spinner. Wrap them up in either paper towels or tea towels, place in a large Ziploc bag and refrigerate. The towels will absorb any excess moisture and the greens will stay fresh and crisp for a good week. This will also work for scallions/green onions and fresh herbs.

5. Salad Time: At serving time, combine prepped greens with your favorite salad fixings; red or yellow tomato wedges, thinly sliced cucumbers, different colored peppers and crisp radish slices will add color and crunch. Add-ins can also include dried cranberries, raisins and apricot slivers. Fresh fruit adds color and sweetness. Toss together with your favorite salad dressing (homemade or store-bought) or let everyone choose their own favorite dressing and add it at the table. Croutons and/or toasted nuts will add some crunch.

Using these great tips, try making these 3 delicious recipes straight from your fridge and pantry:

Watermelon Fruit Soup

Couscous Mediterranean Style

Mediterranean Style Couscous

Garlic Roasted Carrots

If you shop smart you can cook healthy easily.  What are your favorite pantry staples?


 

3 Healthy Ways To Fill Your Lunch Bag

 

June 11th 2015

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Everyone gets excited when lunch time comes. It’s a time to finally take a break and take the needed meal you’ve been waiting for. The advantage of packing your lunch yourself is that there won’t be any surprise: you know exactly what you will be eating and how fresh and healthy your ingredients are.

It is practically impossible to control and know what you put in your body when constantly eating out. A healthy and light lunch filled with a good amount of Superfoods will keep your brain energized all day without making you want to take a nap.

Packing your lunch with high-fiber foods such as gluten free grains (quinoa, buckwheat, millet, brown rice…) will help you feel full with a low amount of calories. Add some refreshing greens and the protein of your choice and you will have a healthy lunch bag!  Nothing better than a delicious homemade lunch to make all your co-workers jealous!

Here are 3 recipes you can include in your lunch today!

Refreshing Quinoa Salad

This healthy vegetarian Refreshing Quinoa Salad takes advantage of summertime and its amazing products. It is hearty enough to fill you up, but still light so it doesn’t feel too heavy.  The perfect combination of the soft mozzarella and avocados, the juicy tomatoes and the crispy quinoa creates a mouthwatering gluten-free lunch bowl.

Cream Cheese and Smoked Salmon Wrap

Bringing this delicious Savory, Lemon-Chive Cream Cheese And Smoked Salmon Wrap from home will make your break so enjoyable! This lunch is not only super simple but is also special because it combines the delicate flavors of: smoked salmon with fresh greens, mushrooms and a savory lemon-chive cream cheese spread. By making this wrap yourself, instead of eating out, you’ll know exactly what is going into every bite!

Buckwheat Burger

This Buckwheat Burger recipe screams “super burger”! Buckwheat is a superfood, gluten free, full of nutrients and good for your heart. It’s not only incredibly healthy, it’s also super delicious and easy. This burger will fill you up for your lunch and keep your diet on track! Veggie burger never tasted so good!


 

Father’s Day Top Grilling Recipes

 

June 10th 2015

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I just got back from a wonderful family early summer vacation with my Aba (father). To celebrate his 65th birthday, he took my brother and sister and I away for a week in Whistler, British Columbia without any distractions. No little ones, no spouses, just us. It was a very special time that I know we will all cherish forever. We had some serious conversations, we cried and we laughed (especially at our home videos), but most of all we enJOYed!

My Aba likes to cook and is pretty good at it too, but somehow I got drafted to guide the menu for the trip and we grilled most of the meals, a perfect way to eat amid the cool mountain air and star-filled sky. So as we approach Father’s Day, I have a few newly Aba-tested (and approved) recipes to share with you today, that you and your family will love!

The highlight of the trip was my famous garlic flat bread that we cooked on the grill.  I make this every week in my oven, but the grill took it to the next level.  Start the night before by preparing this recipe for No Knead Pizza Dough.  When ready, roll out the dough or use your hands to make it flat, the shape doesn’t matter.  Chop fine some garlic and parsley.  When the grill is hot, place the dough on top, brush it with olive oil and sprinkle on parsley and garlic evenly.  Cook for about 2-3 minutes until the bottom is crispy, move to the top rack to keep hot if desired.

grilled cilantro chicken with lime

Our next favorite was the Pargiyot – Skinless, Boneless Chicken Thighs that we grilled.  You really can do anything to these guys, we put some spice rub and ate them with our salad on Shabbat.  This recipe uses cilantro, which I just found out my Dad hates, but if yours loves go for it.  Cilantro Chicken with Lime is a great easy recipe and you can also sub the cilantro for parsley if you prefer.

We all love Grilled Skirt Steak, this recipe serve it with and almond pepper sauce, but we enjoyed it with Chimichurri and I also made some portobellos to help stretch the meat a little further and keep it healthier, try this recipe for Portobello and Chimichurri.

JoK Apricot Chicken 1

We also had some boned chicken and my father had some homemade apricot jam which he brushed on the chicken towards the end of cooking or you can use this recipe for your Apricot Chicken.

We didn’t have much for dessert aside from good quality chocolate, but we had lots to drink.  Our favorite was the Frozen Strawberry and Watermelon drinks spiked with vodka.  Hint: If you have a bag of frozen strawberries and need something liquid to mix in with the vodka, try some lemonade.

If you like my recipe ideas, say hi to my dad, pictured here from our family trip, Happy Father’s Day Aba.

Main image: Grilled Chicken Thighs Marinated in Teriyaki Sauce


 

Whole Food Recipes To Feel Fuller

 

June 10th 2015

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When one of your childhood fantasies is to be locked in a supermarket, that pretty much determines what career path you’ll choose later in life. While my childhood friends dreamed of jetting off to the moon or becoming the next superstar singer, all I could think about was ways to surround myself with glorious food.

Fortunately my interest in food was always from a health perspective and so that aspiration of being trapped in a grocery store was all about munching on as much beautiful produce as I could get. I knew early on that the satisfying feeling of being nicely full could only come from eating whole foods. As a nutritionist and cookbook author specializing in diabetes, I’m always striving to make produce center stage for my clients and readers in a way that’s easy, tasty and of course nutritious.Couple fruits and vegetables with smart choices from the meat, seafood and dairy departments, you’ll have the makings of meal that will keep all the hunger pangs at bay.

Maybe one day, my childhood fantasy will actually get fulfilled, but in the meantime, I’ll just stick with shopping the healthy periphery of the grocery store and spending time in my kitchen developing recipes like these.

 The healthful and fresh ingredients in this delicious Grape and Apple Chicken Salad will keep you full and happy all day long.

The fresh fruit salsa made from a delicious combination of pineapple and kiwi pairs perfectly with the flavorful salmon in this Spiced Rubbed Salmon With Pineapple Salsa.

Almond butter, yogurt and honey are the perfect addition to ricotta to make a delectable Ricotta Banana Strawberry Breakfast Pudding. Topping it off with slices of banana and strawberries makes it  the perfect morning treat.


 

Healthy In 7 Ingredients Or Less

 

June 9th 2015

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Cooking healthy doesn’t mean that you have to cut out carbohydrates. Eating the right food has a lot to do with your cooking method; using less artificial products and minimizing the amount of ingredients is key to creating fresh and simple meals.

Tuna Craisin Sandwich

Tuna Craisin Sandwich

When I want to eat healthier, yet satisfy my taste buds, I infuse healthier types of foods, rather than neglect myself from eating them at all. I generally find no taste difference between a regular or lighter product.

MORE: A Whole Wheat Pasta Swap

Goat Cheese Pesto Wrap

Goat Cheese Pesto Wrap

In my Pesto Goat Cheese Wrap recipe, I chose whole-wheat tortilla wraps versus white, which allows me to still eat carbohydrates, yet in moderation. I applied the same concept with my Tuna Craisin Sandwich. Instead of completely removing mayonnaise from the recipe, I used light mayonnaise.

MORE: A Lighter Alternative To An Indulgent Tiramasu


 

Whole Grain Recipes

 

June 8th 2015

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You’ve heard the recommendation to make half your grains whole (and if you haven’t, it’s time to get out from under that rock!). But do you know why whole grains are so important and the variety available? If not, you’re in luck, because we’re sharing the benefits of whole grains and a delicious roundup of recipes made with grains you may have never even heard of!

In case you’re not familiar, whole grains contain 100 percent of the original kernel, including the bran, germ, and endosperm. These three parts of the grain are responsible for the nutritional benefits of whole grains.

  • The bran contains antioxidants, B vitamins, and fiber.
  • The germ contains B vitamins, some protein, minerals, and healthy fats.
  • The endosperm contains starchy carbs, proteins, and small amounts of vitamins and minerals.

According to the Whole Grains Council, without the bran and germ, 25% of a grain’s protein is lost along with at least 17 key nutrients. Many refined grains are enriched with those lost vitamins and minerals, but they don’t contain nearly as much fiber and protein as whole grains.

Here are some whole grains to try and recipes made with them: 

Quinoa Salad with Spring Vegetables and Buttermilk Dressing

Quinoa is technically a seed and is referred to as a pseudo-cereal because it is cooked and eaten like a grain and has a similar nutrient profile. Quinoa is a gluten-free ancient grain that is well known as the only plant food that is a complete protein, which means it contains all of the essential amino acids in a healthy balance. It’s also a good source of fiber and iron.

Freekeh-Pilaf

Freekeh Pilaf

Freekeh is a grain that comes from wheat (therefore it is not gluten free). It is harvested when the wheat is green and the seeds are still soft; it is then roasted and rubbed, which provides the grain with a smoky, nutty flavor. Freekeh is often sold cracked, like bulgur. Because it is picked when it is young, it retains a high level of fiber and iron, and it’s a good source of niacin, vitamin B6, and magnesium.

 

tomato-bulgur-salad

Batrik – Tomato Bulgur Salad 

Bulgur is another grain that comes from wheat, but it is boiled, dried, and cracked, before being packaged. Because it has been precooked and dried, it requires a much shorter cook time than most whole grains. Bulgur stands out for its fiber content, with more than 8 grams in 1 cup cooked. Most well known for its role in tabbouleh, bulgur can be used in a variety of other dishes.

kale farro avocado salad

Kale, Avocado, and Farro Salad

Farro, sometimes referred to as “the mother of all wheat,” is common in the Italian diet. It is high in fiber and a good source of protein and iron. Semipearled farro is the most commonly found in recipes because it reduces cooking time from whole farro, which requires soaking. Farro can be used in stews, salads, or to make farrotto, an alternative to traditional risotto.

Buckwheat-Chia-Blueberry-Muffins

Cinnamon Blueberry Buckwheat Chia Muffins

Buckwheat, despite its name, is not wheat at all. Like quinoa, it is a gluten-free pseudo-cereal, which you may know as kasha (commonly used in kasha varnishkes) Nutritionally, buckwheat contains high levels of zinc, copper, manganese, and potassium. It’s also high in soluble fiber, which helps slow the rise in blood sugar making it especially suitable for diabetics.

What is your favorite whole grain? Let us know in the comments below.

5 Whole Grain Recipes featuring quinoa, farro, freekeh, bulgur and buckwheat


 

Healthy Summer Snacking – For Kids!

 

June 5th 2015

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As summertime approaches, it is great to get a head start on healthy snack options for your kids. If you think children were hungry after a long day at school, wait until they come home from a long day in a hot and active day camp, the pool or the beach.

The opportunities to eat during the summer season are endless, and seemingly so is a child’s appetite. Because they are typically more active, kids truly are hungry.

When it comes to smart snacking options, it is important to think of two key nutrients: protein and fiber. The protein in a snack will satisfy the appetite in children and the fiber in a food will help fill their growling tummies. Add to it a bit of natural sweetness, and you got yourself the perfectly nutritious and tasty snack your kids will love…all you need to worry about is resisting eating each one yourself before they get to them!

Here are some of my summer favorites, that also have the added bonus of holding up to the high heat temperatures of the summer:

Classic Ants on a Log

Classic Ants On A Log  is an awesome protein and fiber rich snack for everyone, not just kids. It’s great in the afternoon when you are having a craving for something crunchy and it’s quick and easy when the kids arrive home from a long day of having fun!

Almond-Walnut Truffles

These Almond-Walnut Truffles are amazing on their own or when rolled in unsweetened shredded coconut or unsweetened cocoa powder. They are a great snack, because your kids will love the sweetness of the dates and you will love all of the healthful ingredients they are eating.

Cucumber Sammie

Your kids will love snacking on a Hummus and Peanut Butter Cucumber Sammie. It is the perfect flavorful protein packed cucumber sandwich. If you or your kids need to add some carbs to your snack, pop it on a thin cracker.

This Oatmeal Crumb Cake is a healthful combination of protein, fruit and fiber. It is great in squares or as muffins for both a snack or breakfast. You can easily pop one into your kids lunch box when they head out for the day.

The combination of strawberry and banana in these Strawberry-Banana Yogurt Ices are the perfect flavor for a summer snack. Not only will you love them but your kids will be clamoring for more.


 

Cooking With Joy: Country Spinach, Tomato and...

 

June 4th 2015

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Healthy, delicious, and fast are the three things that every busy mom looks for when deciding what to have for dinner. This soup is so full of flavor and healthy ingredients, not to mention stunning to look at. The vibrant colors of the vegetables made the kids want to dig in.

The classic flavors of the carrots, onions, garlic and celery finished off with the vegetable stock, tomatoes and bay leaf really make for a full flavored dish. Aside from being delicious, this soup is full of B- vitamins, protein and fiber, which makes this soup so healthy and incredibly satisfying.

My one complaint is that we wanted more! The recipe only makes about 4 servings, and I had 2 bowls myself! If you and your family are big soup eaters, I would highly recommend doubling the recipe, so you can go back for seconds and thirds. The cookbook says that to make it a meal, serve the soup with a cheese twist on the side. We ended up making grilled cheese, and everyone thoroughly enjoyed the classic combo.

Country Spinach, Tomato and White Bean Soup

 Country Spinach, Tomato and White Bean Soup p. 248
DRESS IT UP/MAKE IT A MEAL Easy Cheese Twists (Dairy)

Note: This blog series, Cooking With Joy, is meant to be a companion to the Joy of Kosher with Jamie Geller cookbook.  Most of the full recipes are only available in the cookbook.


 

5 Life Hacks To Quench Your Thirst, Plus A...

 

June 4th 2015

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Water:

It really is the best source of hydration – incredibly thirst quenching, calorie free, vital and refreshing. It’s important to remember though that there are many ways to get hydration from sources besides water.

Fruits, for example, are loaded with water. My summertime favorite, watermelon (as the name would suggest) contains a lot of water. If you’ve ever been thirsty and bitten into a juicy slice of watermelon, you’ll know exactly how refreshing it is.

But, water alone can be boring, and for some it’s just not palatable on its own. Here are a few of my favorite tips for quenching your thirst in a most interesting way.

1. Add sweetness – fresh sliced fruit can add so much to ordinary water. Perhaps you prefer steeping sliced oranges in your water, or maybe you like squeezing fresh lemon juice into your glass. Whatever it may be, adding fruits to water is a perfect way to sweeten your drink without added excess calories.

2. Add savory flavorings – fresh herbs like mint or cool sliced cucumber add deliciousness to plain water. Mint is especially pungent when it’s massaged between your fingers before being thrown into a pitcher.

3. Try seltzer – many people often reach for bubbly drinks like soda when they’re thirsty. If bubbles are your thing, choosing seltzer water and turning up the volume with extra flavorings is much more thirst quenching than soda and is much healthier.

4. Think about smoothies – a smoothie made with strawberries, pineapple or watermelon with Greek yogurt and electrolyte rich coconut water is a delicious, hydrating meal in a glass.  Throw a little spinach or kale in the mix and you’ve really amped up your morning routine. Try this Tropical Hydrating Smoothie as a start.

5. Freeze fruit – who said ice has to be boring? You can freeze small pieces of fruit or whole berries on their own, or in ice cubes for extra flavor.  Bonus: as soon as the ice or fruit melts, you have a sweet treat at the bottom of your glass!

Try this delicious and thirst-quenching Tropical Hydrating Smoothie and check out 31 MORE smoothie recipe here!!

Tropical Hydrating Smoothie


 

5 Cauliflower Recipes That Will Change Your Life

 

June 3rd 2015

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Cauliflower is an ambiguous vegetable. Many people have a love-hate relationship with it, because the taste can be strong or meld into the flavor of the dish depending on how it is cooked.

Cauliflower is very high in vitamins and is a great substitute for so many ingredients if you are vegetarian or vegan or gluten free. Whether it’s used to replace cream in a sauce or to replace the dough for a pizza or even act as a substitute for steak, cauliflower is extremely versatile. Below are 5 substitute dishes that will change the way you look at cauliflower. Don’t forget to click on the link for a list of all of our fabulous cauliflower recipes!!

Cauliflower is a great substitute for potato in kugel. You can make these Cauliflower Kugel Bites. as a whole kugel, but these bites or so pop-in-your-mouth delicious we prefer them this way. The almond topping is optional but it adds a nice crunch.

If you’re looking for a creamy sauce without the cream, this BBQ Cauliflower Cream Sauce is perfect for you! For some extra tang, add Gold’s Barbecue Sauce to the cauliflower mixture. You can pour this sauce over pasta, vegetables or pretty much anything you can think of!

MORE: Carrot Cauliflower Pie

Low Calorie Cauliflower Crust Pizza

Low Carb Cauliflower Pizza Crust is the perfect crust for those who are staying away from carbs, but also for those who are wheat or gluten intolerant. You can mix up the cheese and toppings in any way that you like, but the crust is the key to this pizza dough substitute. You can also try this Cauliflower Pizza Crust Recipe to mix it up!!

Sometimes a vegetarian or vegan may  just crave a steak; a cauliflower steak that is!! This Vegan Cauliflower Steak With Gremolata has an amazing texture and the gremolata is the perfect sauce. It is a wonderful, filling way to get more veggies in your diet for vegetarians, vegans and meat-eaters alike. If a vegan recipe isn’t your thing and you want a vegetarian version with cheese try this Cauliflower Steaks with Tomato Olive Cauliflower Mash (featured in main image above).

MORE: Cauliflower Popcorn

cauliflower-mac-and-cheese

Last, but not least, Cauliflower “Mac” and Cheese has been a huge hit in so many households recently!! Mac and cheese is a childhood favorite that never gets old, but it does get hard to fit into a healthy diet. Using cauliflower instead of pasta, this dish is still pretty high in fat and calories mostly due to the cheese, but you can feel better about getting some extra vitamins and fiber from the cauliflower and for kids it is a great way to get them to eat their veggies.

Check out our 32 and counting cauliflower recipes here!


 

Prep Sunday and Eat Healthy All Week

 

June 3rd 2015

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Eating healthy can take some prep time. Cooking up whole grains and homemade sauces is not as quick as opening up boxes and jars but boy is the pay-off in health there.  These days my time has been going to my next book project, a cookbook inspired by my travels at home and abroad. What I saw over and over while teaching in Italy was that the chefs work on Sunday preparing sauces and stocks that were then used as parts of recipes throughout the week. That registered with me. Sundays are days that I have some time to let things simmer and stew and I have some help in the kitchen from my busy family as well.

Zucchini Lentil Soup

If you keep healthy food on hand, you will always have a healthy meal just minutes away. In fact, when I make the lentils for the Zucchini Lentil Soup (seen above), I always make extra. Extra cooked lentils are a great way to bulk up a veggie burger, to toss into a salad for extra fiber, or to add some crunch to a stir fry. They are loaded with iron and if they are cooked and ready to go waiting in my fridge, I will reach for them.

Think of Sunday as your sous-chef day. Get all your peeling, chopping, saucing, and simmering done. Act like a chef the rest of the week. Just pull out of your fridge, mix, toss together and bake.

Enchilada

Enchiladas

The way to get fresh meals out, like these delicious Enchiladas (seen above), without having them stand around all week and taste like left-overs is to make the components and complete the recipe just until the last step. The final cooking should only happen once, and that is before serving.

No more excuses, healthy meals are on their way.


 

How To Grill The Perfect Steak [Video]

 

June 2nd 2015

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Grow and Behold Pastured Meat

This was the most funnest (I don’t care if that’s not really a word) shoot ever!  Why?  For the following 4 reasons:

grow and behold steak video shoot

1) I wasn’t alone.  I am mostly all by my lonesome (boo hoo hoo) in front of the camera and it can get hard to keep smiling and keep my energy up throughout a 16 hour day.  So it was SOOOOOO great to have my friend Naf Hanau from GrowandBehold.com co-host this BEST EVER STEAK episode with me.  We were talking and eating and making his secret spice rub and my secret sauce and grilling steaks to perfection, what could be better? (No more tears for me!)

2) Naf and his wife Anna are such a pleasure.  And have such cute kids.  And such an amazing business with such a delicious quality product and such impeccable customer service.  It makes working with them and GrowandBehold.com not really work at all.

3) Tamar was there. (look for her cameo at the end of the episode.)  We shot this episode in New York in Naf and Anna’s Brooklyn backyard (and kitchen) so Tamar came to hang and help on set for the day.  (Really letting me put my feet up between takes cause it makes such a difference with the swelling.  LOVE YOU TAMAR!)

Grow and Behold Steaks on the Grill

4) The steaks were SO GOOD.  Like really SO GOOD.  Like SO SO GOOD that I felt bad for Hubby that he wasn’t there to taste and test and taste s’more.  Lately he has been stuck eating 18 pounds of challah and a bunch of cheesecake riff recipes (and he doesn’t even like cheesecake!).  So this was hard for him and even hard for me – cause his pain is my pain.  I almost couldn’t bare it if not for the incredible steak I was eating.

Salivating yet?  Watch this simple, step-by-step video for Amazing Steaks, order your meat from GrowandBehold.com and you too can experience the ecstasy of a perfect steak this summer from the comfort of your own backyard.

Get the full printable recipe here.

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Have a secret rub?  Or a secret sauce?  Or a tip to help spread steak love across the world?  Share it in the comments below.

 

***Giveaway*** Win a box of pastured Denver Steaks from Grow and Behold!!!  This well-marbled and flavorful cut from the chuck packs a ton of flavor, but is easy on your pocketbook. It’s also extremely versatile: Slice like a London Broil or cut into chunks like a rib-steak, or follow directions for any “Strip Steak” recipe on the grill, broiler, or skillet. Cut 1.25″ thick.

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{This video and giveaway is brought to you by Grow and Behold. All content, ideas, and words are my own. Thanks for supporting these sponsors that allow us to create new and special content like this for JoyofKosher.com.}