Homemade gluten-free falafel and pizza!

A recent trip to the doctor confirmed that I have a mild wheat allergy. (wah. wah) Although, consuming wheat isn't as dangerous for me as it is for people with Celiac's, it’s still wise for me to avoid it when I can – especially since I notice an improvement in my overall health and vitality when I do.

You're probably thinking to yourself,"Wow, that sucks!" But for me, this has been an easy transition, as I tend to reserve my favorite wheat foods for Italian dinners and special occasions-- opting on most days for brown rice products, quinoa, and gluten-free desserts instead.

Because I've always suspected an allergy, and quite frankly love a good culinary experiment, I've done some gluten-free baking in the past. But up until now, I never realize just how many kinds of gluten free flours there are! From buckwheat to almond, the options seem to be endless!

During my last health-food store excursion, I decided to pick up chick-pea (Garbanzo bean) flour. Although it definitely did NOT pair well with the very experimental pumpkin bread I made on Sunday, (Sean was less than impressed) I learned that there is still quite a bit I can do with it.

First up, falafel! This goes great with tahini yogurt or hummus.
I happened to enjoy mine over a lovely bed of greens along side a bowl of lentil soup.

1 Cup Garbanzo bean flour
1 tsp sea salt
1/4 tsp baking soda
1 tsp parsley flakes
1/2 tsp ground cumin
1/4 tsp ground coriander
1 tsp garlic (I used the powder)
1/2 tsp oinion powder
2 tsp fresh lemon juice
1/2 cup hot water
2 tsp olive oil

Combine all the dry ingredients in a bowl and blend thoroughly.
Add the lemon juice and hot water to the dry mixture and stir until combined.
Let the mixture sit for 10 minutes.

In a frying pan, heat your olive oil on medium heat until hot. Add the batter by the tablespoon and flatten slightly. Fry on both sides until golden brown. Place on paper towel to drain oil.

Makes 10-12 falafel patties



Next up, Pizza!!

2/3 cup chickpea four
½ teaspoon salt
1 cup water
½ teaspoon finely chopped rosemary
3 tablespoons extra-virgin olive oil
2 tablespoons chopped tomato
1 tablespoon finely chopped onion
3 tablespoons freshly grated parmesan cheese
¼ teaspoon freshly ground pepper

1.Preheat the broiler. Sift the chickpea flour with the salt into a medium bowl. Slowly add 1/4 cup of the water, whisking constantly to form a paste. Beat with a wooden spoon until smooth. Whisk in the remaining 3/4 cup of water and let the batter stand at room temperature for 30 minutes, then stir in the rosemary.

2.Heat 1 tablespoon of the olive oil in a 12-inch nonstick ovenproof skillet. Stir the batter once, pour it into the skillet, flatten with your spoon and drizzle the remaining 2 tablespoons of olive oil on top. Cook the pizza over moderately high heat until the bottom is golden and crisp and the top is almost set, 2 to 3 minutes. Burst any large air bubbles with the tip of a knife.

3.Sprinkle the tomato, onion, Parmesan and pepper over the top, then place the skillet under the broiler and cook until the pizza is golden and crisp, 4 to 5 minutes. Slide the pizza onto a work surface, cut into wedges and serve hot.

These recipes are so simple, delicious and nutritous. What other yummy dishes do you think you can make with chick pea flour?

Friends, family, rosemary sweet potatoes, and pumpkin chocolate chip cookies!

The title of my last blog post goes to show just how long it's been since I've written. Inspired by an amazing weekend with friends and family, I decided now is as good of a time as any to get back to the blog-o-sphere.

After a fabulous Friday night on the town with my boyfriend Sean, friend Maureen, and cousin Greg, I headed to NJ where my friends Lauren and Johnny hosted us for dinner. I must say, Lauren is a true domestic diva! From her pear and ricotta tartines, to her homemade apple pie, it was quite an impressive feast! Not a detail spared, their lovely home dazzled with candles, flowers, and beautiful place settings!

For dinner, Lauren made butternut squash ravioli, a fig and beat salad with a homemade cranberry dressing, and for our main course, roasted chicken with roasted veggies. Delish! Johnny did a fabulous job carving the chicken, and I made my favorite sweet potato dish. (see recipe below)

Although I suppose this makes me somewhat of a hyprocrite, I must admit that I also brought cupcakes from Crumbs. [tail between legs.]

I'm SORRY, but who doesn't love a good red velvet with cream-cheese frosting from time to time? I had originally planned on making organic pumpkin chocolate chip cookies (recipe also below), but the day got away from me, and Crumbs it was!

The following morning, we celebrated my beautiful baby nephew's christening. It was a truly special day -- one that I'll certainly cherish forever. My sister and brother-in-law were glowing, my mom was emotional as per usual (ok, so was I) and the rest of us were quick to celebrate with vino at the after party.

As I said goodbye to my family and headed back to Manhattan, I felt truly blessed.
And although I indulged in a few "sinful treats" over the weekend, I felt healthier than ever. From great friends, to wonderful family - to christening Lauren's china set, to christening my God-son, from tears of joy to tears of laughter - it was an amazing weekend! And as we approach Thanksgiving, I hope you will each take a moment out of your busy routines, to reflect on all that you have to be grateful for too!

Now, without further ado, the recipes!!!


Rosemary Roasted Sweet Potatoes

2 pounds sweet potatoes (about 2 large), peeled and cut into small chunks
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh rosemary (more, if you like)
1 teaspoon minced garlic
1/2 teaspoon sea salt
1/8 teaspoon black pepper

Preheat the oven to 425 degrees F.
In a large bowl, toss the potatoes with the oil, rosemary, garlic, salt and pepper. Place in a single layer on a large non-stick baking sheet.

Bake until the potatoes are cooked through and golden, about 30 minutes. Season to taste.

Pumpkin chocolate chip cookies
2 sticks organic butter, softened
1 cup Sucanat
2 organic eggs
1 tsp. vanilla
1 can pumpkin puree
1/2 cup all-purpose flour
2 1/2 cups whole wheat flour
2 teaspoons baking soda
1 teaspoon sea salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 bag organic dark chocolate chips
parchment paper

Preheat oven to 350F. Combine butter and Sucanat. Add all wet ingredients and blend. Stir in flours and other dry ingredients until well mixed. Scoop heaping tablespoonfuls onto prepared cookie sheets and bake for 20 minutes or until lightly browned.

Summer...please hold. (Meet baby Christian + Fabulous Margs and Guac recipes!)

What a summer... A new career path, a new apartment, new clients, and most importantly, a brand spanking new nephew, Christian!!! Isn't he a cutie!?!?! And the pics don't even do him justice!) Love him!

As great as these new developments are, they've kept me quite busy, and as it's done in the past, the end of August has brought forth mild feelings of desperation. Suddenly, fall is right around the corner, and panic sets in. I start making promises to mother nature to do ANYTHING if she'd just give me 5 more beach days, 4 more bike rides down the west side highway, and at least 2 more barbeques. And if she can throw in a chance to wear my favorite sun dress once more, that would be fabulous too!

But then I remember all the goodies fall has to offer - the food and wine festival, Halloween, my birthday, thanksgiving, beautiful foliage, cozy sweaters, my broken in frye boots...and suddenly the end of the summer doesn't seem half bad. However, everything has it's time and place, and as long as it's still kosher to wear white pants, (A BS rule that I often boycott) I intend to hold on to summer as long as I can!

And to me, nothing screams summer more than a delicious frozen marg!

This recipe is low in sugar and cals and a much better alternative to sweet and processed margarita mixes you buy at the store. So give it a try, serve it up in your white hot pants, and soak up what's left of summer!

Below is the virgin recipe, but obviously feel free to add Tequila!! After all, it does come from the agave cactus :)



***Raw Virgin Margarita

* 1/4 cup fresh lemon juice
* 1 squirt of lime juice from a lime wedge
* 3/4 cup cool water
* 2-3 packets of  Stevia
* 1 generous squirt of Agave Nectar *optional
* Blend until slushy
* Garnish your serving glass with lemons and limes

And because I believe that every good marg deserves guac, you'll want to check out this truly delectable recipe for a truly happy hour!!


***Holy Sweet Guacamole
4 medium sized, ripe avocados, pitted and mashed

1 garlic clove, very finely chopped (about the size of your thumbnail)

1/8 cup yellow onion, finely chopped

1/8 cup unsweetened, dried cherries, roughly chopped

1/2 pack of NuNaturals brand Stevia

1 squirt Agave syrup (aprx 2 tsp)

Mash all your ingredients together in a bowl and... Andele!!! (andale mama ia ia oh oh)


***compliments of diaryofanutritioinst.com

To mope or to hope?

If someone were to tell me two months ago, that come July I would have two brand new clients and a fabulous, creative new job, I would have called their bluff...I was feeling quite pessimistic, anxious, and crazed this spring. Yes, me, the Holistic health coach...the one who preaches about keeping a "Gratitude over negativity" outlook, the one that promotes all things natural, organic, happy and light. And there I was, feeling anything but. I did have reasons to feel hopeful and I was, as I job searched, networked, attended health fairs, wrote articles, and volunteered my time at Food Bank New York's community garden, all while working a 40+ hour work week in hopes of making connections, finding a job aligned with my values, and growing my health coaching business. But where there was hope, there was also a feeling of despair muffling my more promising thoughts as it whispered, "What if nothing does change?" "What if you are stuck in this job forever?" "What if you don't grow your business and that the summer will never come?"(Although irrational, there were several unusually cold spring days that had convinced me we'd entered an ice age and that summer would soon become a thing of the past.) More times than not I'd find myself diverting from my job search to look up apartments in San Diego on Craig's list and on one occasion, I even went as far to research the cost of living in Charlotte. I was feeling suffocated and stifled by Manhattan, and unsettled in life. But alas summer came, my business is growing, and I've moved into a creative and what I believe will be a fulfilling and challenging career as a copywriter. Not to be too preachy, but it reminds me of a quote from my favorite Matisyahu song..."Out of the darkness, there comes light." It's really true - without darkness, there cannot be light, and while I agonized, stressed, obsessed, lost sleep over my life's path, read the happiness project, embarrassingly enough wrote down Oprah quotes, and even stumbled into a psychic reading with my friend from work after happy hour in search of answers, (also embarrassing, but fun none the less) the universe was working all along to make things happen. Underneath the negativity and the "what ifs?", lied hope, and in this case, hope won.

(And if strong enough, I have a sneaking suspicion that it just might always.)

What's in your beach bag?

Happy 4th of July everyone! This is an article from my newsletter archives that I thought was worth sharing again! Wishing you a healthy and happy holiday weekend!

- Stephanie


Summer is in full gear and with that comes my favorite kind of days... beach days!

Once at the beach, nothing can be more relaxing, but the preparation can often be quite the opposite. After you've loaded the car with the basics (chairs, towels, umbrella, sunscreen, music, books) you may have forgotten all about food and drink. And if you're anything like I used to be, you'd rather avoid the hastle of packing your own snacks and just hit up the consession stands once you've gotten there.

This not only can be costly, but is also UNHEALTHY.
Summer is the season that people care the most about their physical appearance. Many of us spend weeks trimming, tanning, and toning, but when it finally comes time to bare all, we end up eating hot, heavy, processed foods that make us feel less than our best. What we really need on hot beach days are light, cooling, hydrating foods.

So instead of blowing money on hot dogs, fries, and funnel cakes only to feel bloated and sluggish later, why not spend a little extra time to prepare snacks that will keep you feeling great and energized all day?

In other words, leave the Gas-X at home this summer and choose from my TOP 12 beach snacks:


1. Chopped up watermelon
2. Hummus with carrots, peppers, or celery for dipping
3. Goji Berries (This top of the charts superfood is available at Whole Foods or local health food store)
4. Grapes (freeze the night before)
5. Raw or organic Cashews
6. Green+ Energy bars (Available at Whole Foods, local health food store, or GNC. Eat 1 for in between meals or 2 as a meal replacement)
7. Raspberries & blueberries (freeze the night before)
8. Organic or Raw Chocolate bars (freeze the night before. Found at Whole Foods, Trader Joes or local health food store)
9. Apples
10. Almond butter and honey sandwich on ezekial bread (Ezekial bread is made from sprouted whole grains and can be found in the freezer section of Whole Foods, Trader Joes, or your local health food store)
11. Lundberg Organic Rice Cakes (flavor of your choice)
12. ****Water, Water, Water!! For something sweeter, throw in a coconut water or two. They are delicious, tropical, and full of electrolytes!)

Pick a few off the list, (choose organic produce if possible) pack in a cooler with plenty of ice, and enjoy!!! And by all means, do NOT forget the water!

Your to do list can wait, your health cannot!

When under stress, our body produces a hormone called Cortisol. High levels of cortisol, caused by chronic stress, can be toxic to the body, and when the Adrenal Glands are producing it in excess, they become fatigued. This in turn can result in the following symptoms:

* fatigue
* non-refreshing sleep
* insomnia
* weight gain
* depression
* Irritability, impatience, quick to anger
* reduced memory
* anxiety
* hair loss
* acne
* cravings for carbs
* cravings for salt
* cravings for sweets
* poor Immune function
* worsened allergies
* reliance on stimulants like caffeine
* head aches
* dizziness

Your to do list can wait...your health cannot!

Life is full of stressful situations that cannot always be avoided, and many of us lead very busy lives. However, if you are experiencing some of these symptoms, then don't you think it's time to embrace the restorative powers of your body and slow down??

R&R is perhaps the most vital key to good health, and getting enough of it, in conjunction with a healthy diet and exercise, can help to reverse these undesirable side effects.

So put the to do list away (I'm sure half the stuff on there can wait) and listen to your body! Read a book in the park, sleep in, get a massage, take a guilt free nap outside, play hooky from work, go to bed early, learn to say no to people, and most importantly laugh, think positively, and don't sweat the small stuff!

Portabellisimo!

I don't know what it is, but I've been on a total Portabella kick lately, so you can only imagine my disappointment when my family didn't order the amazing sounding grilled portabella and goat cheese appetizer this past Sunday on Mother's day. (I was deep in convo with my sisters and brother in law and missed the whole ordering of the apps process) Luckily, portobella are easy to come by and even easier to prepare.

Like with most foods, the dream team combo for portobella is garlic, olive oil, and onions. (I like red onions best)

I'd imagine these would taste even better if I had marinated them for a few hours, but since I hadn't planned ahead, I improvised and still found them to be quite tasty...

3 Portabella Mushroom caps (washed)
stems of portabella finely chopped
1 small red onion (or half of one large red onion) finely chopped
4 garlic cloves minced
1/2 cup Extra Virgin Olive Oil
sea salt and pepper to taste

Instructions:

1-Lighly coat pan with EVOO and and heat under medium heat
2-Add portabella to pan
3-Mix onions, chopped stems, garlic, rest of EVOO and pinch of sea salt in bowl and poor over portabella in the pan
4-Cook portabella on either side for about 3 minutes or until done
5-add sea-salt and pepper to taste

I enjoyed over a bed of Arugala with brown rice pasta with organic marinara sauce on the side. Next time, I'm going to re-create the appetizer I never got to try and add goat cheese to the mix!


mangia!

Seasonal Allergy Busters

Everyone loves Spring, but no one loves allergies…Itchy, watery eyes, sneezing, coughing, scratchy throat. Yuck! They sure can be the buzz kill to an otherwise beautiful and fun season, and those over the counter meds often come with a list of pesky side effects that leave us feeling drowsy. Instead of wishing the next couple of months away, try these holistic remedies and get back outside!

1 - Try a neti pot - These can be purchased at most pharmacies and health food stores. They work to wash out nasal irritants that cause allergy symptoms.

2 - Drink lots of purified water – This will help to flush out allergens. Add lemon juice to a few of those glasses to help the detoxification process.

3 - Increase your intake of Omega 3 Fatty Acids – These have anti inflammatory properties which will help calm down inflammation in the sinuses caused by the histamine response. I’d recommend taking a dietary supplement in addition to adding wild caught salmon, avocado, extra virgin olive oil, and walnuts into your diet.

4 - Decrease your intake of processed foods and refined sugars - These weaken the immune system which makes it harder for our body to combat allergens.

5 - Practice yoga - Practicing yoga strengthens our immune system. Certain poses in conjunction with breathing exercises will expand your lungs and chest, helping to clear your nasal passage.

6 - Ditch the red wine - Although I find it difficult to pass up a good cabernet when out to dinner, red wines contain the most sulfites and histamines. Opt for white instead!

7 - Up your intake of greens - They are very alkalizing to the body and will not only build up your immune system, but will help to flush allergens out of your system.

8 - Drink green tea or dandelion root tea – Both will help to soothe any symptoms you may be experiencing.

9 - Avoid dairy products - Dairy is highly mucous forming and can lead to more congestion and phlegm.

What Every Mommy-to-be should Know

My sister and brother in law are expecting a baby this September. This will be my first niece or nephew so you can only imagine my excitement!

Of course after hearing such awesome news, it’s easy to get caught up in the fun aspects of baby prep.- i.e. transforming the guest room into a nursery, thinking of (and then arguing over baby names), planning a baby shower, etc. But naturally, my first instinct as a health coach was to make sure my sister was taking care of herself.

Aside from what most mommies-to-be already know, such as the importance of loading up on folic acid, and steering clear of alcohol, cigarettes, fish with high mercury content, caffeine, and undercooked meats and eggs, there are many slightly less obvious factors, 7 of which I discuss below, that all mothers- to- be should know:

1- Don't go to hell with yourself! - For those of you who are already health conscious, being pregnant is no excuse to go off the wagon. Many women have the misconception that they are eating for two, and think that it’s not only ok, but preferable to over-indulge. But according to experts, women do not need to consume much more than an additional 300 calories per day during their second and third trimesters. So, fight the desire to polish off greasy Chinese take out with pie alamode and stick with a delicious and nutritious way of eating. You and baby will be thankful you did!

2 - Ditch artificial and processed foods - Processed foods can be defined as the following: Any whole food that has been chemically altered in order to lengthen its shelf life, lower production costs, and make it look more appetizing to the consumer. This not only results in a reduction in nutritional value, but also results in harmful toxins. Still confused about processed foods? Make it easy on yourself by avoiding packaged goods and fill up more than half of your shopping cart in the produce section. Buy organic or from your local farmer's market when possible, and wash your fruits and veggies well!

3- Don’t cheat! - Just because you are taking your prenatal vitamins every day, doesn't give you a free pass to skimp on good nutrition. Although your vitamins are important, they are supplementary and should be treated as such. Make sure to follow a whole food diet filled with an abundance of dark leafy greens, vegetables, whole grains, fruits, and organic animal products such as meats, Greek yogurt, pasteurized milk and certain cheeses.

4 - Decode your cravings - Often times we crave foods that our body needs. For example, a craving for salty chips could be our body begging us for trace minerals found in sea salt. Instead of suppressing such cravings, seek healthier alternatives. For example, instead of reaching for that bag of lays, snack on lightly salted brown rice cakes, organic whole grain crackers, or kale chips sprinkled with sea salt. Or even better, steam dark leafy greens with sea salt and olive oil. The greens contain the minerals your body is really in need of. If you suddenly are dying for a bowl of ice cream, grab a Greek yogurt, and sweeten with fresh fruit and a sprinkle of Stevia instead. Is it bagels you're after? Toast a whole grain English Muffin (Ezekiel brand makes great ones) topped with almond butter. Missing Sushi? Mix brown rice or quinoa with avocado and ginger dressing. *** Quinoa is especially great for mothers to be as it is high in protein.

5 – Get Plenty of Rest - It's very common for pregnant women to feel fatigued which is why it is important for you to get more sleep than you normally would. Be sure to get 8-10 hours a night, and nap if you have the luxury of time to do so. Not a napper? Be sure to make time for R&R each day whether it's simply to lay down or read a book.

6 - To exercise or not to exercise - If you already had a regular work out regime before you conceived, talk to your doctor about ways to modify your routine without giving it up. For those of you who did not exercise prior to pregnancy, now may not be the best time to introduce a new routine. However, discuss the possibilities of light forms of exercise such walking or pre-natal yoga with your doctor. Exercising during pregnancy can help to alleviate stress as well as future labor pains.

7 - Don't Stress! - Life is full of stressful situations that cannot always be avoided, and with a baby on the way, you may be experiencing even more than usual. A healthy, whole food diet, in conjunction with plenty of rest will help alleviate any stress you may be experiencing. You may also want to consider taking up meditation or learning different breathing techniques. Another way to alleviate stress is to focus on the good. Keep a gratitude journal and write down 2-3 things you are grateful for each day. After all, you have a little bundle of joy on the way!!!

Soothing Homemade Lentil Soup

With all the cold weather and snow the city has been having lately, my body has been craving soup more than usual, and yesterday was no exception. Seeing as it was a bitter cold Sunday afternoon, I decided to improvise with the ingredients I had in my kitchen and made a pot of lentil soup. The outcome was so delicious, nutritious, and comforting, that I had to share!

Ingredients:
2 large carrots rinsed, peeled, and chopped (in my case I halfed two handfuls of baby carrots)
1 small onion diced
4 cups organic vegetable broth
2 cups lentils (soaked before hand)
juice of 1/2 or 1/4 of a small organic lemon
1 cup fresh or frozen chopped organic collard greens (Can substitute with spinach or kale)
1 tbsp extra virgin olive oil
sea salt and pepper to taste

Directions:
First I diced my carrots and onions, and let the onions sit for 10 minutes. (I recently learned that by letting an onion sit, after it's been chopped, increases its cancer fighting properties. When we add to heat, or even add to acidic lemon juice right away, we do not allow enough time for the nutritional enzymes to come through and work on behalf of our health. This is also true of garlic)

Next I put a little bit of water in the pot (just enough to cover the bottom) and threw my carrots and onions in to water sautee for about 5 to 10 minutes.



Next, I I filled the rest of the pot with the veggie broth and lentils. I brought the pot to a boil, reduced heat, covered and let simmer for 45 minutes.



I then removed from heat and added my frozen collard greens. I didn't want the collard greens to cook too much,which is why I added them at the end. (We get the most out of our greens and other veggies when eaten raw or lightly steamed.)



Lastly, I poured in my Extra virgin olive oil, ( I always add my EVOO last as in high temps it can turn to trans fat) a bit of lemon juice, and my salt and pepper to taste. I was left with a delicious and soothing bowl of soup, the perfect addition to an already great Sunday afternoon! I put the leftovers in the fridge and have enough for 2 or 3 more bowls throughout the week.