Savory Nut + Seed Clusters

Looking for the perfect snack of nuts and seeds? Found it!

I was asked to style and shoot a recipe for Barre3 (recipe courtesy of Lauren Chandler) and I am now in love! Thank you, Lauren, for creating this delicious snack that's the perfect in-between! It's the perfect midday snack or handful of a treat while making dinner or heading out the door, and it's got just the right amount of sweet and savory.

SAVORY NUT + SEED CLUSTERS

INGREDIENTS:

• 3 Tbs. mirin or sweet rice wine (or ½ tsp. coconut sugar mixed with 3 Tbs. rice vinegar, dry sherry, sweet Marsala wine, dry white wine)

• 1 Tbs. tamari or coconut aminos

• 1/4 cup sesame seeds

• 2 Tbs. brown mustard seeds

• 1 cup raw cashews

• 1 cup raw pepitas

DIRECTIONS:

1. Place a medium bowl next to the stove. Combine the mirin and tamari in a small bowl and set aside.

2. Line a baking sheet with parchment paper and set aside.

3. Add the sesame seeds to a medium-large skillet and toast over medium-low heat, stirring frequently for 3-4 minutes until they start to turn golden brown. Transfer them to a medium bowl.

4. Add the mustard seeds to the skillet. When they start to turn grey and pop, about 2-3 minutes, transfer them to the bowl with the sesame seeds.

5. Add the cashews to the skillet. Stir occasionally for 2 - 3 minutes until they start to turn golden brown in spots, then stir in the pepitas. Continue to toast, stirring occasionally, for about 2- 3 minutes, until the pepitas start to pop, turn golden brown, and become fragrant.

6. Add the mirin and tamari and stir to combine and continue stirring for about 3-4 minutes, until the ingredients start to stick together.

7. Transfer the pepitas and cashews to the bowl with the seeds and stir to evenly distribute all of the ingredients, then transfer to the baking sheet and spread out in an even layer to let cool.

Head on over to www.blog.barre3.com for even more amazing recipes and wellness tips. You can find a bunch of my creations over there as well!

Soup for the Soul and all the Healing that goes with it...

It's that time of year. Everyone at the office is running around with a runny nose, coughing and sneezing and you've got someone with a Man Cold at home (the man cold is REAL people. and if you're a woman reading this, you can sympathize. and if you're a man, be honest, you know it's true)

I have a few staple tricks in my back pocket that work like a charm, every time.

If you, or anyone in your life is feeling achy, sluggish, drained and like you're about to fight something you don't want, or need your man to NOT catch the Man Cold, apply these 4 things and I'm certain you've got one up on whatever's coming your way.

First things first...there is a magical tincture that I keep close at all times. Dose up on this potent tincture COLD AND SINUS BLASTER by Vitality Works (*not sponsored). Even if it's not a cold OR in your sinuses, the primary ingredients are exactly what your system needs to battle the demons. I've tried other brands and other tinctures and this is the only one that has proven to work without fail, every time. Instructions will tell you to add to 8oz of water, skip that, take a full dropper-full straight and follow with a few sips of water if needed. Potent magic. Take 2-3 times a day for 2 days.

Second, make a little concoction of 5 drops of Oregano Oil (or whatever the dosage is for a brand you like) and a dose of an Echinacea Goldenseal tincture in 4 oz of water and take it down. Take once daily for 2-3 days.

Third, give yourself some delicious love with 1-2 Tbsp of raw Manuka Honey a day. Unlike any other honey, the nutritional benefits of Manuka are 4x that of regular flower honey giving it a UMF (unique manuka factor - a global standard in identifying and measuring the antibacterial strength). Make sure the manuka honey is labeled with the standard UMF rating of 16+ or greater for the medicinal benefits. Take it straight by the spoonful, but if that's too sweet for you, add to your warm tea.

And lastly, make this delicious soup or any variation of the basic recipe below. Use whatever root vegetables you have on hand, swap the orzo for pasta or rice, add extra greens, and slurp away.

Just what the doctor ordered ..

And perhaps you're just in need of cozying up with something warm, hearty and inviting. Let's face it, we all need to feel swaddled at times and this comforting soup does just that. 

Chicken and Lemon Orzo Soup

INGREDIENTS:

• 2 Tbsp olive oil

• 1 onion, chopped

• 3 carrots, chopped

• 3 celery stalks, chopped

• 3 parsnips, chopped

• 4 c chicken broth and 2 c water

• 1 c orzo

• 1 small parmesan rind

• zest and juice of 1 lemon

• 1/2 a rotisserie chicken, separated into bite-sized pieces

• 4 c chopped kale

• 1 c chopped parsley

DIRECTIONS:

1. Heat olive oil in large dutch oven or soup pot. Add onion and a pinch of salt and saute until translucent. Add carrots, parsnips and celery and saute until fork tender.

2. Add chicken broth and water and bring to a boil. Add orzo and parmesan rind and cook until orzo is al dente.

3. Add chicken, kale, lemon juice and zest, and parsley. Season with salt and pepper.

STAY WARM, STAY HEALTHY PEOPLE.

Your New Healthy Thanksgiving!

Thanksgiving is only ONE WEEK AWAY .. crazy to think how fast this year has been flying by! I've been oogling over all the beautiful recipes out there in the world while working on this year's menu collab with Barre3, the Portland based studio and wellness magazine.

The flavors and traditions of this holiday are limitless, heart warming, nostalgic and .. usually, along with your gratitude, you leave you feeling utterly stuffed. Keeping in line with the Barre3 rules of balancing FAT, FIBER and PROTEIN I've created a menu that can help you avoid that feeling, while keep it healthy AND delicious.

If you recall, last year I created the Barre3 DIY Thanksgiving Pies and the Autumn Greens Panzanella Salad and due to them being such a hit on the table last year, we decided to keep them on the spread as a classic along with a few new staples. Mix a few of these new healthy recipes in with your family recipes passed down from generation to generation for a beautiful, timeless and healthy holiday.

Here is how we set our table this year .. perhaps it will ignite and inspire a bit of your holiday menu planning! 

Autumn Greens Panzanella Salad – The first thing you’ll notice about this nutrient-rich salad is that it’s absolutely stunning, thanks to the colorful pop of pomegranate seeds and sweet potatoes against the dark leafy greens. The next thing you’ll notice? That it’s absolutely delicious.

Savory Roasted Root Mash – One taste of this savory, creamy blend of parsnips and celery root, and you may never make mashed potatoes again.

Sausage, Kale + Pecan Stuffing – The sausage, kale, leeks, and onions make this stuffing gloriously hearty, while the pecans and dried cherries round it out with just the right amount of sweetness.  

B3 Skillet Cornbread – Made with stone ground cornmeal, almond flour and coconut milk, this cornbread is both gluten and dairy free. The slight sweetness of the cornmeal is the perfect complement to Thanksgiving’s savory flavors.

Honey-Orange Cranberry Sauce – Cranberries, one orange, and honey. That’s all that goes into this simple cranberry sauce, and yet the perfectly tangy flavor makes it one of the highlights of the meal. It needs to chill for at least six hours, so it’s the ideal make-ahead recipe.

DIY Pumpkin Pie – In the barre3 spirit of Make It Your Own, this recipe is designed so you can choose your own filling. It’s delicious as a traditional pumpkin pie, but the almond-oat crust works just as well with apples, chocolate—you name it! 

The Power of Posture

The most underrated, yet influential, aspect of our health and wellness is our POSTURE.

We all know the mind and body are connected, but it is far more incredible and powerful than we give credit. Not only does posture affect our physical health and function but very importantly, posture affects our mental health and vice versa – think confidence, happiness and the ability to handle emotional and stressful situations. 

Two things to think about: How posture affects our mental state, and how posture affects our physical health and ability to move.

Consider what your posture looks like when you are feeling sad, blue or insecure in a situation. Our body pulls inward towards a fetal, self-protective positioning. Think about your posture during your daily activities – maybe you're sitting here reading this while hunched over your blue-lit screen of choice, slouching with rounded shoulders and a forward head carry, at your desk, in your car or on your phone .. these positions can negatively impact your happiness, your ability to deal with stressful situations, AND how you move and function. 

When we sit or stand with this poor posture, physically, we are compromising our ability to breathe deeply and fully, move properly, and ultimately down the road will lead to micro-trauma, muscular imbalances and injury such as neck, shoulder and lower back pain. Having a strong skeletal and muscular alignment allows the body to function at its best – efficiently, effectively and safely – minimizing the risk of injury and again, vice versa, improving your emotional state. 

Consider what your posture looks like when you are happy, excited and confident in a situation. Shoulders back, chest open, head up, core engaged and feet firmly planted on the ground. When we stand with a powerful posture – even when we don't feel so confident and powerful, there is a positive chemical shift in the brain which will ultimately shift our mood. AND, you guessed it, we can move safely and efficiently.

Through awareness and small adjustments to your routine, you have the power to change your energy and mood as well as your physical appearance, how people perceive you and your resilience to stress, injury and trauma.

For the sake of your physical and mental health, let's get in line. Exercises to promote strong posture coming your way.

Adzuki Bean and Kabocha Squash Stew

Cozy up and enjoy this hearty combination of kabocha squash and adzuki beans in our immune-boosting stew. The squash and carrots are loaded with Vitamin A, while the garlic and onion have flu-fighting properties. This Asian-inspired stew also provides a delicious dose of protein, fiber, iron, magnesium and B vitamins.

Prep Time: 15 mins + overnight soak | Total Time: 75 mins  | Serves: 6

INGREDIENTS:

• 1 c dried adzuki beans (or red beans), soaked overnight*

• 2” piece kombu (dried seaweed)

• 2 Tbsp olive oil

• 4 garlic cloves, mince

• 1 red onion, diced

• 4 celery stalks, diced

• 3 carrots, diced

• 1 tsp chili powder

• 1 tsp sea salt

• generous pinch red pepper flakes

• 1 tsp cumin

• 32 oz can diced tomatoes

• one-half of a kabocha or butternut squash, diced

• 1 c mirin (or ½ c rice vinegar and 2 ½ Tbsp honey)

• 1 c water

• 2 Tbsp white miso

• 3 cups baby kale or chopped kale

• cilantro, for garnish

DIRECTIONS:

1. Drain water from beans. Place beans in a pot, add kombu and cover with cold water. Cook on high heat and bring to a boil, then reduce to a simmer. Crack the lid and leave beans to cook until tender, up to one hour. (* Alternatively, you can use 2 cans of adzuki beans or any white or red bean available an your local market and start at step 2.)

2. While beans cook, in a large dutch oven or soup pot, combine oil, garlic, onion and chili powder over medium high heat. Add a pinch of salt, red pepper flakes and cumin and sauté until translucent, 8-10 minutes. Add carrots and celery and cook another 10 minutes.

3. Add diced tomatoes, squash, mirin (or vinegar/honey) and 1 cup of water. Bring to a boil, cover and reduce heat to low. Cook until squash is tender, about 35 minutes. Once tender, remove a small amount of liquid and dilute miso and add back to stew. Add cooked beans and simmer until flavors meld together.

4. Remove from heat, add kale and stir to combine until wilted.

5. Garnish with cilantro.