This quinoa shiitake bowl with tempeh and spinach is the perfect make ahead lunch! Top with avocado and a drizzle of sesame oil for healthy fats and fermented veggies for probiotics!Read More
Embrace the Hawaiian food trend with this ahi poke bowl, inspired by a trip to the Islands! Try it with tofu for a vegan version!
When we were in Hawaii this past December, I kid you not, the hubs and I ate ahi poke every single day. We were discussing recently and I think that it might be our new favorite food of all time. I joked that I might rename my blog an ahi poke a day, but seriously, I might.
Almost as soon as I got home, I dreamed of recreating the dish. Luckily I got the chance when Food and Nutrition Magazine's blog said they were on the lookout for Hawaiian recipes and I basically emailed and said "Pick me!! Pick me!!!"
And they did :) So head on over to Stone Soup blog to grab the recipe for my ahi poke bowl!
This sweet & spicy tofu millet bowl with garlicky kale and citrus tahini dressing makes a perfect lunch!
You know what I realized I don't have enough of on this blog? Asian inspired grain bowls.
KIDDING! I've posted 11. Just counted.
Buuuut, I still think this one deserves it's own special place on the blog. First, there's the sweet and spicy baked tofu. Make sure you leave plenty of time for it to marinate, so it soaks up all the delicious flavors. If you think you don't like tofu, trust me, this recipe will change you.
Then there's the garlicky kale. Kale and garlic are like peanut butter and bananas. I love how the sweet bite of sauteed garlic permeates the bitter greens.
Of course, avocado is mandatory. Except when you're about to take photographs and slice one open and it's brown inside. Then said avocado becomes optional.
We can't do a grain bowl without crunch. For this bad boy, we've got toasted pumpkin seeds. If you're ever looking for something to fulfill a salty, crunchy craving, try salted toasted pumpkin seeds. The little pocket of air in the middle expands, giving them some major crunch.
Because all grain bowls need some fermented goodness, I added a scoop of fermented sauerkraut. I used an Asian arame and ginger kraut by Wild Brine but any ol' kraut will do.
Last but not least, there's tahini dressing, the king of all dressings. This one is spiked with miso (more probiotics!), citrus and sriracha.
Sweet & Spicy Tofu Millet Bowl with Garlicky Kale
- 1 block extra-firm tofu
- 2 tablespoons turbinado sugar, coconut sugar or brown sugar
- 3 tablespoons soy sauce
- 3 tablespoons sriracha
- 1 1/2 tablespoons apple cider vinegar
- 1 tablespoon sesame oil
- 1 tablespoon plus 1 teaspoon olive oil
- 1 cup millet
- 4 garlic cloves, thinly sliced
- 10 ounce bag of chopped kale, or 1 bunch kale, chopped
- 2 large carrots, shaved into ribbons
- 1/3 cup pumpkin seeds, toasted
- 1/2 cup fermented sauerkraut (optional)
- 1 avocado, sliced
- 1/2 cup tahini
- 2 tablespoons miso paste
- 2 tablespoons honey
- 1 tablespoon sesame oil
- 1 tablespoon sriracha
- 1 tablespoon rice wine vinegar
- Juice of 1 large naval orange
- Wrap tofu in a clean dish towel. Place on a plate and weigh with something heavy, like a cast iron skillet. Let sit to drain water about 30 minutes or longer. The longer it sits, the more water it will drain and the more room to soak up marinade. You can leave it in the fridge to drain if desired. Or, you can drain it quickly using a tofu press. Chop into 1 inch cubes.
- In a large plastic container, whisk together sugar, soy sauce, sriracha, vinegar and sesame oil. Place tofu inside, cover and shake to combine and coat. Place in the refrigerator and let marinate at least 30 minutes or all day/overnight.
- When ready to make bowl, first whisk together all the dressing ingredients. Season with salt and pepper if needed. Set aside until ready to use.
- Preheat oven to 475 degrees. Drain tofu and spread evenly on a large baking sheet sprayed with olive oil. Place in oven and bake 20 minutes total, flipping halfway, until browned. Set aside until ready to use.
- While tofu is cooking, heat 1 teaspoon olive oil in a small pot. Add millet and toast for a couple minutes. Add 2 cups water, bring to a boil, cover and reduce heat to simmer 15-18 minutes until water is absorbed. Let sit covered a few minutes, then remove lid and fluff millet with a fork.
- While millet is cooking, heat olive oil in a large sided pan. Add garlic cloves and saute until fragrant, about 30 seconds. Add kale and 1/2 cup of water. Cook until wilted and tender, about 10-12 minutes total, adding more water as needed. Season with salt and pepper.
- Divide millet evenly among four bowls. Top with sauteed kale, tofu, carrots, pumpkin seeds, kraut, avocado and drizzle with dressing.
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Fermented carrot pickles are an easy to make and inexpensive source of health promoting probiotics!
Ever since I learned how easy it is to ferment, I’ve been on a bit of a pickling kick. If someone who didn’t know me saw my kitchen, they might suspect I’m practicing witchcraft with all the mysterious bubbling jars on my counter. When I find myself with an excess of produce, I find myself quoting Bryce and Lisa from Portlandia – “We can pickle that!”
My latest victim? Carrots! When I accidentally picked up an extra bag, forgetting that I already had some at home, I knew exactly what to do. Snag the recipe and learn all about the health benefits of fermented foods today on Healthy Aperture!
Homemade fermented pickles are an easy vegan source of probiotics and a great way to preserve summer's produce. Learn how to make your own, plus recipes for fermented spicy dill pickles, fermented pickled green tomatoes and jalapeno slaw.Read More
Kimchi noodle salad is a delicious way to sneak in mood boosting probiotics, and it takes less than 30 minutes to make. Vegan and gluten free too!
Happy Friday! I'm excited to share the first post of my new series, Good Mood Food. As you know, I'm a firm believer that food can and should contribute to a healthy and happy life. In this series, I'll be highlighting foods that have a specific impact on brain health, and mood and using it in a tasty new recipe.
For my first post, I want to look in depth at a group of foods essential to mental health - fermented foods. Fermented foods have been preserved or produced by the action of microorganisms like bacteria and yeasts, which digest sugars, turning it into gasses, acids or alcohol...I know, I'm not really selling it. But trust me, fermented foods are much tastier than it sounds, and they've been an essential part of the human diet for thousands of years. And guess what? If you've had yogurt, sourdough bread, sour cream or soy sauce, you've already swallowed a nice little mouthful of bacteria.
Fermented food is important for health because it introduces and replenishes the supply of probiotic bacteria to our gut. Did you know we have more bacteria in our gut than cells in our body? In fact, our gut bacteria outnumbers our cells 10 to 1. So, I guess we kind of are what we eat!
Having a healthy intestinal flora is important for more than digestion. Studies have shown how changes to our intestinal bacteria can effect weight and have an impact on cardiovascular health and bone health. But what I find most notable and fascinating is how fermented foods improve mood.
You probably think of your brain as this intricate and complex organ and your gut as, well, a poop shoot. But you could argue that our gut has almost as much influence over our thoughts and mood as the brain. The gut is home to the enteric nervous system (ENS), the second greatest concentration of nervous system cells outside the brain. Many scientists refer to the gut as "the second brain." While the gut can't think, per se, it does influence thoughts and mood in other ways and one of those ways is through our gut bacteria.
Gut bacteria produces neurotransmitters, including 95% of the bodies serotonin and about half the bodies dopamine. Serotonin is often called the good mood hormone and dopamine is part of the reward system. Gut bacteria also protects against an endotoxin called lipopolysaccharide, which even small increases of can provoke depressive symptoms (and increase blood sugar). Fermented foods also decrease inflammation in the gut. Mild inflammation in the gut has been shown to increase anxiety and and lower levels of brain derived neurotropic factor, a neuropeptide that's known to be low in depression. If you'd like to read more about the science behind it, here's a fascinating journal article that looks into the science of mental health and fermented foods.
Kimchi might be my favorite fermented food. I'm slightly addicted. If you ever catch me hanging out in front of the refrigerator with the door wide open, it's probably because I'm eating kimchi out of the jar (or peanut butter, but that's another post). Kimchi, made by fermenting cabbage in chili paste, is essential to Korean cuisine. It's used to flavor soups, stews and in fried rice or is eaten as a side dish. I know fermented cabbage might not get you excited, but trust me, it's incredible! Think of it as spicy saurkraut!
This dish is a great way to enjoy kimchi in all of it's raw, probiotic filled glory. To make a full meal, add some type of protein. We tossed in pieces of grilled local chicken breast seasoned with 5-spice powder. Or for a vegan version, use edamame, cubes of baked tofu, or sprinkle it with extra peanuts or hemp hearts.
Kimchi Noodle Salad
Toss in edamame, cooked chicken or baked tofu for additional protein.
- 8 ounces whole grain noodles (I used black bean noodles)
- 1 cucumber, halved lengthwise and chopped into thin half moons
- 1 cup kimchi, drained
- 1/2 cup chopped scallions
- 1/2 cup cilantro, roughly chopped
- 2 tablespoons sesame oil
- 2 tablespoons sriracha or gochujang
- 1/2 cup toasted peanuts, roughly chopped
- Cook noodles in a large pot of salted water according to package instructions. Drain. Drizzle in 1 tablespoon of sesame oil to prevent it from clumping. Set aside to cool.
- When noodles are room temperature, place cucumber, kimchi, scallions and cilantro in a large bowl. Add noodles and toss to combine. Drizzle remaining sesame oil and sriracha/gochujang over the top. Toss again to combine. Top with toasted peanuts.
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This brown rice bowl with five spice tempeh, garlicky greens, edamame hummus and pea shoots comes together in less than five minutes when the ingredients are prepped in advance.
This weekend, I taught two nutrition classes, both focused on making healthy eating easy with meal prep and planning. So naturally, I spent quite a bit of time praising my favorite quick meal - the grain bowl.
Have you hopped on the grain bowl train yet? I wrote an in depth post on it a few months ago, sharing my formula for a perfect grain bowl, but basically it's a hearty salad with whole grains as it's base. Endlessly adaptable, it's a perfect way to use up random leftovers and vegetables hanging around the fridge. It's filling, nutritious, portable, fun to eat...basically it's perfect.
Free idea for any aspiring food bloggers: I think there should be an entire blog devoted to grain bowls. Will someone please do that? If you do, I promise to subscribe and share every post and also love you forever.
I've made a gazillion grain bowls (no exaggeration). Most aren't exactly a recipe, but rather a bunch of random stuff piled on some grains. It's always delicious, but not exactly blog worthy in the looks department. So when I made this picture perfect grain bowl last month, I knew I had to add it to the queue.
With all the ingredients precooked, this took just 5 minutes to throw together. And the prep was hardly intensive either. I cooked brown rice in the pressure cooker (2 minutes hands on time), sauteed baby bok choy and spinach (10 minutes, doing the dishes as it cooked), and baked tempeh (5 minutes hands on). Not too shabby.
A shout out to the star of this dish - the edamame hummus. Big thanks to Eat Well, Embrace Life for the special delivery. I was kind of skeptical, but it actually turned out to be my favorite flavor. If you can't find edamame hummus, simply swap in avocado slices or a drizzle of sesame oil for healthy fat.
Brown Rice Bowl with Five Spice Tempeh and Garlicky Greens
If you can't find edamame hummus, swap in sliced avocado. For a spicier version, use kim chi instead of fermented kraut.
- 8 ounces tempeh
- 1 teaspoon five spice powder
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic, minced
- 1 lb baby bok choy, sliced
- 6 ounce bag baby spinach
- 3 cups cooked and cooled brown rice
- 1/2 cup edamame hummus
- 1/2 cup fermented sauerkraut
- Pea shoots, microgreens or sprouts
- Chili oil, for serving
- Fermented soy sauce, for serving
- Preheat oven to 375 degrees.
- Cut tempeh into 16 slices widthwise. Place on a oiled baking sheet. Sprinkle with half the five spice powder, salt and pepper. Flip and season the other side. Spray with olive oil. Place in the oven and bake 15 minutes. Flip, then bake an additional 10 minutes. Remove from oven, set aside and cool.
- Heat olive oil in a large skillet on medium-high heat. Add garlic, cook until fragrant, about 30 seconds. Add bok choy, saute until tender, about 5 minutes. Add spinach and cook until wilted, about 3-4 minutes. Season with salt and pepper and set aside to cool.
- Place 3/4 cup brown rice in a bowl. Place 4 slices of tempeh, 1/4th of the vegetables, 2 tablespoons of hummus, 2 tablespoons of sauerkraut, and a handful of pea shoots in piles over the brown rice.
- Drizzle with chili oil and soy sauce to serve.
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Beet hummus stands in for butter in this recipe for smorrebrod, an open faced Scandinavian sandwich on hearty rye bread.
It's no secret that travel is my great passion in life. Exploring new cities, soaking up the culture and sights makes me happy beyond words.Every time we travel somewhere new, I come home feeling intensely inspired. Of course, being the dietitian and food lover that I am, much of that inspiration is in the kitchen.
Traditional diets are endlessly fascinating to me. You can learn so much about a culture from what and how they eat. And from a nutritional standpoint, I realize more and more that embracing traditional diets is the key to health. Around the world, there are areas called blue zones, known for low rates of a specific chronic disease. We can learn a lot about what type of eating pattern and foods protect against chronic disease by looking at what people eat in those areas. Think of the Mediterranean diet, rich in healthy fats that reduce the risk of heart disease. Or the plant-based Japanese diet, linked to low rates of cancer. And then there's the traditional Mexican diet, rich in healthy carbs like corn, squash and beans, which offers protection against diabetes.
Since happiness and wellbeing are the name of my game, I'm particularly interested in cold spots for depression. What does a happy diet look like?
Scandinavia has some of the lowest rates of depression, thanks to a diet rich in fatty fish, whole grains and berries. With the popularity of The New Nordic Diet, some are saying it's poised to be the next Mediterranean diet. I'm all on board with that! Not only is there tons of research showing the Nordic diet promotes weight loss, heart and brain health, but the food is incredible. There's a reason the best restaurant in the world is in Denmark!
Here's a look at the basic tenants of the Nordic diet:
1. Buy local and seasonal produce. The Nordic diet is all about embracing what's fresh and local. Not only is it better for the environment, but fresher produce contains more nutrients.
2. Eat plenty of fatty fish. With plenty of access to fatty, cold water fish, the kind that's richest in omega 3 fats, Scandinavians eat fish almost daily. Salmon is a great choice, but mackerel, herring and sardines are also on the menu. The omega 3s in fatty fish are known to combat depression, anxiety and boost mood.
3. Focus on whole grains. Dense, hearty wholegrain rye bread is a Scandinavian staple. Oats, usually in muesli, and barley, also play a major role in the Nordic diet. High fiber whole grains boost levels of serotonin, a mood boosting hormone.
4. Choose wild game or grassfed options for meat, and eat less of it. While Nordic options like elk and reindeer may be a bit hard to come by, go with what's local to you. Venison, rabbit, and other game meats have higher amounts of omega 3 fats.
5. Include plenty of Nordic staple produce. Berries, dark green leafies, mushrooms, and root vegetables are great choices and local options are available most places.
Smorrebrod, a type of open faced sandwich, is one of the most popular Scandinavian dishes. Traditionally, it's made with buttered rye bread as a base, but when Eat Well, Embrace Life sent me a lifetime two week supply of hummus, including a life changing beet hummus, I decided to swap that for the butter. I'm gonna go ahead and call that a stroke of genius.
[Tweet "Learn about the Nordic diet plus a recipe for healthy smorrebrod from @RHartleyRD"]
Instead of assembling the smorrebrod before serving, I put out the toppings along with a big bowl of toasted sprouted rye bread. It was a lot of fun to get creative with the toppings, although I had a hard time not going overboard with the toppings. Let's just say a few of mine needed a fork and knife!
I think this would be such a fun dish for entertaining. Feel free to go over more all out with the toppings. You could also add sliced cucumber, gravlax, watercress, cheeses, pickles, and sauteed mushrooms to round out the spread even more. Have fun with it!
- Whole grain rye bread, toasted
- Beet hummus
- 1 tin of wild smoked sardines
- 2 hard boiled eggs, sliced
- Sauerkraut, preferably fermented
- Thinly sliced red onion
- Thinly sliced radish
- Fresh dill
- Spread a little beet hummus on each slice of bread and top as desired!
This collard green salad with cornbread croutons, beets, black-eyed peas, and probiotic rich buttermilk dressing is proof Southern food is more than fried chicken and biscuits!
I've got a special treat in store for you today - a guest post from my lovely dietetic intern, Sallie Vaughn. We spent a few days together where she got a glimpse into the crazy life of a private practice dietitian/food blogger and a look at all the different career options for dietitians.
When we first met (after my 130 lb Saint Bernard was done pretending to be a lap dog), we chatted about her career goals. She told me as someone who grew up in a small town, she was passionate about people in rural areas live healthier lives. She then told me all about her grandma, or Grom as she calls her, and even shared an article she once wrote all about the healthy lessons she learned from her. Grom sounds like the epitome of a Southern grandma! At ninety years old (I think I got that right - apologies to Grom if I aged you!), she credits her health to savoring food with the family she loves. That's certainly something I can get behind! The dishes she cooked are a great example of how real traditional Southern food can promote health, a fact I love to share with my South Carolina clientele!
Alas, I'll turn it over to Sallie!
Hi! I am Sallie Vaughan, a dietetic intern through South Carolina’s Department of Health and Environmental Control. I was fortunate enough to be given the opportunity to write a guest blog post for Rachael. I am soooo excited to share my story with everyone! My blog posts talks about growing up as a child surrounded by southern food and how easy it can be to incorporate traditional southern food into everyday, healthy dishes!
Some of the best memories I can remember as a child were spent sitting around my grandmother’s kitchen table. No matter if it were after church or on a holiday, my grandmother would have a home-cooked meal ready for anyone eager to come to her house. Her kitchen often smelled of warm cornbread right out the oven. On a snowy day, you could find snow ice cream in her freezer and vegetable soup on her stovetop. Homemade chex mix and chocolate covered peanuts would sit in the living room for folks to nibble at before dinner was ready. When it was time to eat, an entire spread of food covered her kitchen table. Nobody was allowed to dig in until she blessed the food!
Gron, as we call her, has a passion for cooking and entertaining family and friends. Her house is where family gathers for all holidays and celebrations. It is rare to find cousins, uncles, and aunts all together without the presence of her good, southern cooking. If you ask anybody in the town, they could tell you how much her chocolate meringue pie is to die for. And I bet they have been invited over to her house for a meal, too! Nobody is a stranger to Gron.
I was the lucky granddaughter, though, because I lived right next door to her for 18 years! When it was just Daddy and I at home while Mama was out of town, we didn’t have to think twice about who was cooking us dinner. We just waited by the house phone until Gron called to invite us over. “Y’all hungry?” she would ask, “well come on over”.
Her kitchen table is where many stories were shared and laughs were heard. It is where we sat for hours upon hours stuffing our face until we couldn’t take another bite. It is where we gathered as one big family. And lastly, it is where my love for food and family originated. It’s no surprise to me that I am pursing a career that revolves around food. Perhaps I could blame Gron for that or thank her. I’ll go with the latter.
Since I grew up on southern food, I know how much of a bad reputation it can get. But, believe it or not, a traditional southern cuisine has great amount of benefits. Unfortunately, you can’t expect to get these benefits from cooking with loads of bacon grease and butter. You can, however, use simple substitutions to make southern food healthy.
Rachael and I spent a day together and created a healthy, southern dish that incorporated many of my grandmother’s favorite ingredients. We created a salad that included collard greens as the base and topped it with beets and black -eyed peas. We used cornbread for croutons and drizzled the salad with buttermilk dressing. Everything was made from scratch - Yum Yum! I told you southern food could be healthy!
Beets were my favorite in this salad because of all the memories I can attach it to. Gron always served beets and I was never a fan as a child. My daddy would lean over and say “you know beets make your eyes pretty, that’s why I’m so pretty”. As a nutrition student, I now know that he mixed up the health benefits of beets and carrots, but beets do have amazing benefits. They contain immune-boosting vitamin C, fiber to keep you full, and potassium/magnesium for nerves, muscles, and organ function.
The other ingredients in our salad offered many rewards, too!
COLLARDS // Provide huge antioxidant benefits. Excellent source of Vitamin K for anti-inflammatory and omega-3 fatty acids.
BLACK EYED PEAS // Our protein source of the salad. High levels of fiber and iron.
CORNBREAD // Corn meal is actually a whole grain! Whole grain=fiber! Calcium, iron, magnesium, B-vitamins, and the list goes on. Rachael and I replaced sugar for honey in the recipe!
BUTTERMILK // Doesn’t contain all the extra fat in store-bought dressings. Buttermilk provides probiotics, healthy bacteria for your gut. Provides calcium, phosphorus, and even protein.
I enjoyed spending the day with Rachael and reminiscing on my childhood. Who knew southern food could be so healthy. The key is cooking from scratch and knowing exactly what is in your food. In today’s world, everyone is so busy and often grab fast food or warm up a frozen meal in the microwave. Instead of eating together at the dinner table, many families sit in front of the television. Food has a huge impact on fueling our body, but it also brings people together for happiness. Just think of all the stories I would have missed out on without Gron’s kitchen table.
Sallie, best wishes to you in all that you do! You are smart and passionate, a surefire recipe for success! Wherever life takes you, I know you'll be inspiring others!
Crispy Cornbread Croutons
- 3 tablespoon extra-virgin olive oil
- 1½ cups stone-ground cornmeal
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1 teaspoon honey
- 1 large egg
- 1½ cups organic buttermilk
- Olive oil spray
- Preheat oven to 450 degrees.
- In a large bowl, whisk together cornmeal, baking powder, baking soda, and salt. In a medium bowl, whisk together honey, egg, buttermilk and 2 tablespoons olive oil. Whisk wet ingredients into dry until combined.
- When oven is hot, place 1 tablespoon olive oil in an 8-inch cast iron skillet and place skillet in the oven for a minute to warm. Pour batter into hot skillet and place it in the oven. Bake 15 minutes until cornbread is golden and edges have pulled away from the skillet. Remove from oven and set aside to cool.
Reduce heat to 350 degrees. When cool enough to handle, remove cornbread from the oven and cut into cubes. Spray with olive oil and bake 10 minutes until toasted.
Collard Green Salad with Cornbread, Beets & Buttermilk Dressing
Here are directions for how to roast beets. You could also purchase precooked beets or even pickled beets would be great here.
- 1 large bunch of collards, thick stems removed and cut into thin ribbons
- 4 medium beets, roasted or purchased precooked
- 1 1/2 cups cooked black-eyed peas, from dry or canned
- Cornbread croutons
- 1/2 cup buttermilk
- 2 tablespoons olive oil or vegan mayonnaise
- 1 shallot, minced
- Juice of 1/2 lemon
- 2 teaspoons honey
- 2 tablespoons extra-virgin olive oil
- In a small bowl, whisk together the dressing ingredients. Season with salt and pepper and set aside.
- In a large bowl, toss together collards, beets, and black-eyed peas. Top with cornbread croutons and drizzle with buttermilk dressing.
Today on Wellness Wednesday I'm giving you a sneak peak into one of my new nutrition guides, 20 Days of Joyful Eating, available for purchase in my nutrition shop. Learn about my top five mood boosting foods, scientifically shown to give your brain a boost!
If you've spent any time exploring my new website, you may have clicked on the new "shop" tab to see a sign that said "coming soon." Well, I'm excited to announce that soon is today. Open for business!
You can now purchase nutrition guides and handouts, filled with the same nutrition advice and strategies I share with my clients. I started out with just a few, focused on areas where I see people struggle the most - building a healthy relationship with food, taming the sweet tooth, and knowing nourishing, whole food snacks. And of course, being designed by a food lover (aka me), all the guides have delicious food at it's core!
Here's a look at the available guides:
TAME YOUR SWEET TOOTH // A 16-page guide designed to help you tame your sweet tooth so you can enjoy the occasional sweet treat, guilt free. Also includes handy guides to help you choose the best types of sweeteners and understand how much sugar is in the foods you eat, as well as a recipe book with 14-delicious low and no added sugar treats!
NOURISHING SNACKS // A list of my favorite whole food snacks, designed to keep you satisfied and energized while nourishing your body.
NOURISHING TREATS // Treat yourself with my favorite nutritious and delicious sweets!
20 DAYS OF JOYFUL EATING // A twenty page workbook filled with proven strategies and techniques designed to help you rebuild a healthy relationship with food, eat more mindfully and rediscover the joy of eating!
Today, I want to share one of the exercises from 20 Days of Joyful Eating, something I'm particularly proud of. Food is central to a well-nourished and fulfilled life. Joyful eating is all about choosing foods you love that make you happy. It incorporates mindfulness, intuitive eating and other strategies from nutritional psych0logy as well as foods that nourish your body and soul.
Mood boosting food is one of the tools I share in the workbook. One of the most effective ways to boost your mood is by eating a well balanced diet centered on whole food. However, there are specific nutrients that target your brain for a feel good effect. Consuming these foods regularly and you'll be amazed by how great you feel. In fact, I use many of these foods as an adjunct therapy for clients with depression and anxiety with tremendous benefit!
Here are my top 5 mood-enhancing foods along with delicious recipes for you to enjoy them in:
FATTY FISH // AKA brain food. The omega 3 fats found in fatty fish have a powerful effect on mood. Study upon study has found people who eat more fatty fish have lower rates of depression, and that omega 3 fats reduce the symptoms of depression . Look for wild fish, which have more omega 3 fats and are better for the environment. Examples of fatty fish include salmon, tuna, sardines, anchovies, herring, trout and mackerel.
UNPROCESSED CARBOHYDRATES // If you've ever tried a low carbohydrate diet, then you probably learned the hard way how carbohydrates affect mood! Carbohydrates release serotonin, sometimes called the happy hormone. That’s why we tend to reach for ice cream and macaroni and cheese when we’re feeling blue. Unfortunately, these processed carbs provide a quick burst of serotonin, so we reach for more when we’re back to feeling bad. Instead, choose unprocessed carbs, which maintain serotonin levels. Make sure to have a serving with every meal. Examples of unprocessed carbs include intact whole grains (like brown rice, oats and barley), starchy vegetables, fresh fruit, and beans.
CHOCOLATE // Yup, that’s right! Chocolate has been shown to improve mood by reducing stress hormones, like cortisol. Stick with dark chocolate, which is much lower in sugar than milk chocolate. Even better, use cocoa powder, which is made from the cocoa bean itself.
FERMENTED FOODS // Did you know gut bacteria manufactures 95% of our body’s serotonin? There’s a reason our gut is often called “the second brain.” Fermented foods are sources of beneficial probiotics, the healthy bacteria in our gut. Food sources of probiotics trump supplements, because they contain a wide variety of bacteria strains, a greater concentration and the food helps them survive the acidic stomach environment. Examples of fermented food include plain yogurt, miso, fermented soy sauce, sauerkraut, kimchi, kefir, kombucha, and tempeh.
TEA // Tea improves mood through many different mechanisms. Drinking tea has been shown to reduce levels of cortisol, a stress hormone. A substance found in tea, called thianine, has a calming effect. Also, the small amount of caffeine found in tea improves concentration and alertness without making you jittery. Both hot and cold unsweetened tea are great choices, which you may sweeten with a teaspoon of honey. Just be careful of presweetened, bottled teas.
Head on over to my nutrition shop to purchase your 20 Days of Joyful Eating or other nutrition guides. Any other guides you'd like to see?
Whole grain rice topped with garlicky spinach, marinated tofu, kimchi and a soy-miso sauce - a delicious way to sneak in healthy probiotics!
The moment I hit "publish" on my last post, I had second thoughts. First, I realized it was my third recipein a row featuring kale. Oops. But even more concerning, I remembered the big nutrition news of the day that had meat lovers everywhere rejoicing. Hopefully my article on the benefits of grass fed meat wasn't contributing to the bacon feeding frenzy.
In case you missed it, here's the recap. On Monday, new research was published examining the relationship between specific types of fat and heart disease. Researchers looked at nearly 80 studies involving almost 500,000 people and concluded that saturated fat, the type mostly found in animal foods, does not increase the risk of heart disease.
Now, before you polish off that bacon double cheeseburger, let me be the one to inform you despite the media portrayal, this study isn't a license to go on a t-bone bender. I don't consider the results an endorsement for meat, but rather a strike against the outdated single nutrient, or reductionist, approach to nutrition.
It's easy to categorize unsaturated fat as bad and unsaturated fat as good. Certainly, I'm guilty of using this simple explanation more often than I should. Afterall, foods like red meat, processed meat and fast food, which are clearly correlated with heart disease, are high in saturated fat. Protective fats, like olive oil, nuts and avocados contain mostly unsaturated fat. So it would make sense to avoid high saturated fat foods and eat more unsaturated fats. But there are many exceptions to this rule. For example, dark chocolate and coconut are high in saturated fat, yet the specific fatty acids have a neutral, or slightly beneficial effect on cholesterol and heart disease risk. And unsaturated fat isn't always good. Although these fats lower cholesterol, some types, like corn and safflower oil, have been associated with an increased risk of heart disease.
Yet multiple studies show a clear link between meat-eating and heart disease, and a significantly lower risk for vegetarians and vegans. So what does this all mean?
It means we've been blaming the wrong guy all along. Saturated fat made for a convenient scapegoat. But it's the Standard American Diet, excessive in animal foods, sugar and refined carbohydrate, and woefully inadequate in plants, that's the real culprit. It's easy to avoid a specific nutrient, but it doesn't exactly get at the heart of the problem.
So, with more and more studies vindicating saturated fat, how do we incorporate this new knowledge into dietary practices? First, remember this study doesn't discount the heart protective benefits of minimally processed, plant based fats like olive oil, nuts, and avocados, so continue to use these foods as your primary source of fat. Nor does it discount the benefits of omega-3 rich fatty fish, so eat more fish than meat and poultry. If you do eat meat and dairy, work towards a flexitarian pattern and choose organic and grass fed. And put down that dry, tasteless peice of boneless, skinless chicken breast! If you're eating a plant-based diet, feel free to enjoy full fat dairy, a pat of butter, or a no-so-lean cut of meat.
The moral of the story? The single nutrient approach is dead!
Buddha Bowl with Spinach, Marinated Tofu, Kimchi and Soy-Miso Dressing
Rachael Hartley, RD, LD, CDE
- 1 cup whole grain rice (I used pink rice, because it's pretty)
- 1/4 cup soy sauce
- 1 tablespoon freshly grated ginger
- 2 garlic cloves, minced
- 1 lb firm tofu, drained and pressed, then cut into 1-inch cubes
- 1 tablespoon coconut oil
- 6 scallions, chopped
- 12 ounces fresh spinach
- 1 cup kimchi
- 2 large carrots, julienned
- 2 tablespoons miso paste
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- 1/4 cup water
- [b]Optional garnishes:[/b]
- Chopped green onions
- Sesame seeds
- Five spice powder
- Chopped peanuts
- Cook 1 cup whole grain rice according to directions in a pressure cooker or on the stove.
- Make dressing by whisking miso, sesame oil, soy sauce and water until smooth.
- While the rice is cooking, whisk soy sauce, ginger, and garlic in a large bowl. Add tofu and toss to coat evenly with marinade. Set aside for 15 minutes.
- While the tofu is marinating, bring a large pot filled with 2 inches of water and set with a steamer basket to a boil.
- Heat coconut oil in a medium skillet on medium-high heat. When hot, add green onions and stir fry 2 minutes until tender. Add tofu and stir fry another 3-4 minutes until tofu is lightly browned.
- Meanwhile, steam the spinach 2-3 minutes until tender and wilted.
- Divide rice between four bowls. Divide the tofu, spinach, kimchi, and carrots evenly between the bowls. Drizzle with dressing. Garnish as desired.
This salad is packed with healthy fats, and flavor! Ginger and orange roasted carrots pair perfectly with a soy-miso dressing, nutty quinoa and creamy avocado.
Dietary fat is unfortunately named. It’s easy to draw a parallel between the fat on our plate and the fat around our midsection. Unfortunately, the importance of (healthy) fats in our diet is often overlooked. Here are my favorite reasons not to overlook fat:
1. It's delicious. Fat contributes a distinct mouthfeel, helps caramelize natural sugars in foods and adds another dimension of flavor. Think a bit of cream swirled into tomato soup, sweet potatoes roasted with coconut oil or a salad dressing whisked with an herbaceous, fruity olive oil. 2. It's filling. Fat slows down the release of food from your stomach into your small intestines, which increases satiety. This is a big reason low fat diets tend not to work. 3. You need fat to absorb the fat soluble vitamins A, D, E and K. Vitamin A is needed for visual health, immune function and healthy skin. Vitamin D deficiency has been linked to a multitude of chronic disease including depression, multiple sclerosis, rheumatoid arthritis, cardiovascular disease, and many types of cancer. Vitamin E is a potent antioxidant, powerfully protective against heart disease and vitamin K plays a vital role in blood clotting a bone health.
4. Your head is fat. No seriously. Your brain is made of about 60% fats. Since we are what we eat, dietary fat is eventually incorporated into your brain. That's probably part of the reason why a diet high in healthy fats is associated with a lower risk of Alzheimer's disease. 5. As fat slows the release of food from the stomach and into the small intestine, it also slows the rise in blood glucose after eating. The fact that a low fat diet is still recommended for diabetics is particularly worrisome. 6. A low fat diet for high cholesterol was commonly recommended, and unfortunately still is. Some high fat foods, like olive oil, nuts and avocado are well known for their cholesterol-lowering effect.
If I see a food advertised as "fat free," to me,
. When you remove fat from a food that is supposed to have fat in it, like salad dressing or cheese, it means there's something else taking it's place, namely sugar, emulsifiers and starches. Instead of looking at grams of fat or even the type of fat, ask yourself where the fat is coming from. You'll find the answer to that question on the ingredients list.
My favorite fats?
Extra-virgin olive oil
Nuts & seeds
Nut butters (look for ones made with nuts and salt)
(and other nut oils)
Peanut oil (preferably organic)
Canola oil (preferably organic)
Pastured, organic animal proteins
Grassfed, organic butter
I refer to these foods as healthy-ish because they do contain a significant amount of omega 3 fats and are more sustainable and humane options compared to their conventional counterparts. These foods are nutritious when used in moderation.
When you think of a "fatty" salad, you're probably thinking fried chicken strips, blue cheese and bacon bits. But this salad is fatty in a good way, packed with healthy fats from coconut oil, sesame oil and avocado. The miso dressing is to die for...I maybe, possibly, kinda sorta ate the rest with a spoon...then licked the bowl. Lets keep that one to ourselves ; )
Roasted Carrot and Quinoa Salad with Soy-Miso Dressing
- 1 cup quinoa
- 1 lb carrots
- Juice and zest of 1 orange
- 1-2 teaspoons coconut oil, melted
- 1/2 teaspoon freshly grated ginger
- 2 tablespoons miso paste (I used red miso)
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- Microgreens (I used arugula)
- 2 avocados, peeled and sliced
- Sesame seeds
- Place quinoa in a fine-mesh strainer and rinse thoroughly with water until it runs clear. This removes bitter tasting saponins, which naturally coat quinoa. Add quinoa and 2 cups water to a medium pot and bring to a boil. Cover, reduce heat to a simmer and cook 15 minutes. Turn off heat and let stand, while covered, for 5 minutes. Set aside to cool to room temperature, or in the refrigerator/freezer to speed up the process - just give it a stir every so often to allow it to cool evenly.
- Preheat oven to 400 degrees. Trim the tops off the carrots. Cut in half lengthwise, then half or quarter lenthwise, depending on the thickness. Place on a rimmed baking sheet. Toss with orange juice, zest, coconut oil, ginger and season with salt and pepper. Roast for 20-25 minutes until crisp-tender.
- Meanwhile, make the dressing by whisking together miso paste, sesame oil, soy sauce and 1/4 cup water. Set aside.
- Divide microgreens among 4 plates. Top each with a scoop of quinoa, roasted carrots, 1/2 avocado and drizzle with dressing. Garnish with sesame seeds.
Tempeh, a fermented soy food, is one of the most nutritious vegan sources of protein. If you've never tried it, this vegan Southwestern tempeh hash with sweet potatoes and kale is a great place to start!
When I started my undergraduate degree in nutrition, it was pretty much accepted that soy protein was a good thing. In 1999, the FDA had approved a health claim stating a diet low in saturated fat and cholesterol including soy protein is associated with a lower risk of heart disease. There was plenty of research to back it up – one meta-analysis of 34 studies found a 13% decrease in unhealthy LDL cholesterol associated with soy protein consumption.
But by the time I graduated in 2007, a full blown nutrition controversy was brewing. That same year, a group of scientists petitioned the FDA to reverse this claim, so the FDA agreed to reevaluate. A year earlier, the American Heart Association reversed it’s position on soy protein and cholesterol lowering (although they still endorsed soy products as a low saturated fat protein source). Most argued that soy protein did not significantly lower cholesterol enough to warrant a claim. Others claimed
, linking it to food allergies, breast cancer, weight gain and thyroid disease.
So what’s the truth about soy? Weeding through the many conflicting studies is complicated, but most of the inconsistency in research results can be explained by the difference in the way soy is consumed in Asia versus the United States. Most of the initial research indicating a benefit from soy was conducted in Asia, where soy is consumed in an unprocessed or minimally processed form. It's often fermented, a process that makes the nutrients more absorbable. Here in the states, despite being a country of tofu-phobics, we actually consume a huge quantity of soy, usually in a highly processed form. Soybean oil is ubiquitous with processed, junk foods, a cheap alternative to the butter, olive oil and other fats used in home cooking. Soy proteins, like textured vegetable protein and soy protein isolate are found not just in fake meats, but hidden in nutrition shakes, protein bars, canned soups, and condiments.
The soybean itself is a nutrient rich food. Soybeans contain vitamins like vitamin K and B vitamins. Soybeans are mineral rich, with iron, phosphorus, copper and potassium. They even have a pretty decent dose of omega 3 fats. And there's plenty of research showing soy can be of benefit in the prevention of chronic disease.
Most heart healthy benefits of soy are the result of being a plant-based substitute for meat and other animal foods. But soy also contains a phytonutrient called soyasaponin, which helps prevent lipid oxidation in blood vessels and reduce the absorption of cholesterol in the gut.
Soy and cancer prevention is controversial topic. Most of the confusion has to do with the estrogen-like effect of isoflavones, a compound found in high quantities in soy. Excess estrogen has been linked to cancer, especially breast cancer, so on the surface, you would think something similar to estrogen would have similar, cancer-promoting effects. But estrogen is about 1,000 times stronger than the isoflavones found in soy. Isoflavones may actually
the risk of estrogen dependent cancers by blocking estrogen receptors in cells. The anticancer benefit of soy seems to be especially powerful in fermented soy foods, like tempeh, which are more concentrated in genistein, a substance that kills cancer cells.
Probiotics When soy is consumed in a fermented form, as in tempeh, miso and natto, soy is an excellent source of probiotics, healthy bacteria that aid in digestion, promote nutrient absorption and enhance immunity. Recent studies have also linked a healthy intestinal flora to a reduced risk of colon cancer, inflammatory bowel disease and even obesity.
The key with soy is to choose the least processed versions, preferably fermented. The more processed a soy product it is, the less beneficial compounds it contains. Look for organic soy, since the vast majority of conventional soy is grown from genetically modified seeds, a practice that's incredibly harmful for the environment.
Unsure of what soy foods are best? Let's look at common soy foods.
TEMPEH // Tempeh is made from fermented soy beans that are pressed into a cake. It has a crumbly texture and a stronger flavor than tofu. Personally, tempeh is my favorite soy product, for taste, nutrition and versatility.
TOFU // Made from soy milk in a process similar to how mozzarella cheese is made. It's minimally processed, high in calcium, and soaks up the flavor of whatever delicious sauce you cook it in.
MISO // A Japanese condiment made by fermenting salted soybeans, rice and/or barley, resulting in a thick paste used to make soup, sauces and marinades.
NATTO // So, I've never tried natto, whole fermented soybeans, but it looks disgusting. It's described as having a slimy texture and strong flavor - not the most appealing description. But it's really good for you, so feel free to give it a try if you're feeling adventurous!
SOY SAUCE // Soy sauce is a condiment traditionally made by fermenting a paste of soybeans and grains in a brine. The resulting liquid is soy sauce. Unfortunately, some producers make it from hydrolyzed soy protein, rather than fermentation. In fact, some of these mass produced soy sauces imported from Asia were found to be contaminated with a carcinogenic chemical called 1,3-DCP. Look for fermented soy sauce which is labeled naturally brewed or naturally fermented.
SOY MILK // Fresh soy milk is made by blending soybeans and water and filtering out the solids. A lot of the soy milk found in stores isn't fresh soy milk, but is made from processed soy protein rather than whole soybeans. Soy milk often contains large quantities of added sugar and the controversial ingredient careegnan. If you're going for a non-dairy milk, go for unsweetened almond milk or coconut milk, which I think tastes much better too.
SOY PROTEIN // Soy protein, in the form of textured vegetable protein, hydrolyzed soy protein and soy protein isolate, is a heavily processed form of soy. Look for these ingredients in meat substitutes (i.e. soy dogs, soy burgers, soy bacon), foods marketed as high protein, like protein shakes, and hidden in many (and sadly most) other processed foods.
SOYBEAN OIL // Being high in unsaturated fat, you would think soybean oil is a heart healthy choice. However, most of the fat in soybean oil is polyunsaturated, with very little omega 3s. Although polyunsaturated fat does not seem to negatively affect cholesterol, recent research has linked it to an increased risk of heart disease.
Vegan Southwestern Hash
Adapted from Martha Stewart Meatless
- 4 small sweet potatoes, diced in 1/2-inch cubes
- 1 chipotle pepper in adobo, minced plus 2 teaspoons adobo sauce
- 8 ounces tempeh, crumbled
- 1 tablespoons coconut oil, avocado oil or olive oil
- 1 clove garlic, minced
- 1/2 teaspoon cumin
- 4 handfuls of chopped, stemmed kale
- 2 tomatoes, seeded and diced
- 3 scallions, sliced
- 1 14-ounce can black beans, drained and rinsed
- 1 tablespoon nutritional yeast
- Salt and black pepper to taste
- 1 avocado, diced
- 1 lime, sliced
- Bring a large pot of water to a boil. Add sweet potatoes and boil until mostly tender, about 10 minutes.
- Toss together crumbled tempeh and adobo sauce, set aside.
- Heat 1 tablespoons oil in a large skillet on medium-high heat. Add potatoes. Cook without moving for a few minutes, then flip with a spatula. Continue to cook, flipping with a spatula every few minutes or so, until browned and tender. Stir in garlic and cumin and cook an additional 30-60 seconds until fragrant. Add kale. Cook 2 minutes until mostly wilted. Add tomatoes and scallions. Cook another 2 minutes until tender. Stir in black beans, reserved marinated tempeh and cook until warmed through, about 1-2 minutes.
- Remove from heat, season with salt and pepper to taste. Stir in nutrition yeast and avocado.
- Serve with lime slices if desired.
This cornbread salad with buttermilk lime dressing is as Southern as it gets! With sweet Vidalia onions, local tomatoes to go with crunchy cornbread croutons and herb packed buttermilk lime dressing.
Salads get such a bum rep. I mean, who gets excited about salad? Essentially no one. To most, it's the epitome of bland, boring diet food. When a client tells me he's been eating more salad, it's always in the same droll monotone that reminds me of Ben Stein calling Ferris Buller's name for class attendance.
"I've been eating more sah-luuuds"
Hopefully a few of my recipes have already inspired you to see beyond bagged salad, shredded cheese and bottled ranch, but if you're still in the salad hating camp, read on.
Think of salads as a way to turn your favorite delicious ingredients into a full meal. Sitting down to a big plate of cheese, olives and bread might be tasty, but balanced (or filling), it is not. Toss those ingredients with spicy arugula, and tadaa! Dinner is served! You could also think of salads as a way to indulge in decadent foods in a more moderate way. A sprinkle of bacon, a wedge of triple cream brie, or a few slices of seared steak go a long way on a salad. Here are my favorite tips to build a better salad:
- Use in season vegetables - what you find at the local farmer's market is great! There's a huge taste difference, important in a veggie-centric dish like salad.
- Choose your lettuce right. Romaine is great for crunchy chopped salads. Spring mix has a mild flavor, making it versatile, but you should add strongly flavored ingredients like olives, dried fruit, or a bright vinaigrette to punch it up. Boston, butter and bibb lettuces work well with other creamy ingredients, like avocado and soft cheeses, but they need something with a little crunch too, like diced apple or toasted nuts. Arugula, dandelion, kale or other bitter greens need a hint of sweetness, like a bit of honey in the dressing, fruit or roasted root vegetables.
- Toss out that shredded junk and splurge on flavorful, high quality cheese. You only need a small amount, about 1/2-1 ounce per serving, so make it count. My favorites - gorgonzola, feta and extra sharp aged cheddar.
- Use fresh bread from the bakery to make croutons. Start by heating olive oil and garlic in large skillet, then add torn chunks of bread and cook until lightly toasted.
- Toss in cooked whole grains like farro, barley or brown rice. It adds a nutty flavor and turns a basic salad into a substantial main.
- Nuts make a great salad garnish or you could use a more substantial amount as a protein source. Toast them first to bring out their flavor.
- You might think creamy dressing is less healthy than vinaigrette, but that's not always the case. Ranch, Caesar and other creamy dressings can be made at home using ingredients like buttermilk, Greek yogurt and olive or canola oil mayonnaise.
Cornbread Salad with Buttermilk Lime Dressing
Rachael Hartley, RD, LD, CDE
I served this salad with beer can chicken, but you could turn this into a main dish by adding black-eyed peas, grilled shrimp or leftover roasted chicken. Adapted from [url href="http://smittenkitchen.com/blog/2009/09/corn-bread-salad/"]Smitten Kitchen[/url].
- 1 1/2 lb tomatoes, preferably heirloom, in wedges
- 1 head leaf lettuce
- 6 radishes, thinly sliced
- 1/2 large Vidalia onion, peeled and sliced as thinly as possible
- 3/4 cup buttermilk, preferably organic
- 5 tablespoons freshly squeezed lime juice (from about 2-3 limes)
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 tablespoon honey
- 1/4 cup finely chopped basil
- 1/4 cup finely chopped parsley
- 1/4 cup finely chopped green onion
- Salt, black pepper to taste
Thin, Crispy Cornbread:
- 1 tablespoon unsalted butter
- 1 1/2 cups stone-ground cornmeal
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1 teaspoon sugar
- 1 large egg
- 1 1/2 cups lowfat buttermilk
- 2 tablespoons avocado oil or extra-virgin olive oil
- Preheat oven to 450 degrees.
- In a large bowl, mix the dry ingredients for the cornbread together. In a medium bowl whisk the egg until frothy, then whisk in the buttermilk and oil. Add the wet ingredients to the dry ingredients and whisk until combined.
- Grease a 12-inch skillet with the butter, leaving the excess in the pan and place it in the oven. When the butter in the pan in the oven is melted, remove from the oven and swirl it around (carefully!) to cover the bottom and sides. Pour the batter into the skillet. Bake for about 15 minutes until the bread is golden brown and the edges have pulled away from the skillet. Remove from oven and let cool
- While the cornbread is baking, whisk together the salad dressing ingredients in a bowl and season with salt and pepper.
- When the cornbread is cool enough to handle, cut it into 1-inch cubes. Spread evenly on a baking sheet and bake in a 250 degree oven until it's lightly toasted, about 10 minutes.
- In a large bowl, toss together lettuces, tomato and onions. Add 4 cups of cornbread cubes! Toss with dressing or serve on the side.