A New View of Healthy Eating: Sweet & Rich Roasted Roots

By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

Roasted roots are quick and easy to make and taste delicious and sweet every time.  Today, I made a quick batch of roasted roots with rainbow carrots, radishes, and sweet potatoes. After gently tossing the roots in organic extra virgin olive with freshly ground basil and oregano, I roasted them for about 20 minutes (turning after 10) in a pre-heated 475 degree oven.

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Excerpt from A New View of Healthy Eating

Sweet & Rich Roasted Roots

Roasted roots are beautiful, flavorful, and sweet, as well as a rich, colorful complement to any meal. The roasting culinary technique is a dry heat cooking method that intensifies and concentrates the flavor of vegetables. When roasted properly, the natural sugars in the vegetables brown or caramelize to create a deep, rich flavor. When visiting your farmers’ market, buy a few roots even if you don’t recognize them, and roast them with this simple, quick culinary technique. Enjoy roasted roots as a side dish, to create soup, with hummus, or in a raw kale salad or veggie wrap.

SIMPLE INGREDIENTS

  • 10-12 of your favorite roots: carrots, sweet potatoes, parsnips, golden beets, red beets, and radishes
  • Approximately ¼ cup organic extra virgin olive oil
  • 3 tbsp dry herbs (Choose a few: basil, marjoram, oregano, rosemary, sage, or thyme)
  • ½ tsp sea salt

SIMPLE STEPS

  1. Pre-heat oven to 475 degrees F.
  2. Scrub roots under running water to clean the outside.
  3. Let sit for about 10 minutes to dry.
  4. Slice roots into even, bite-size pieces.
  5. Mix olive oil, herbs, and sea salt in a bowl to make the dressing.
  6. Add root vegetables to the bowl and toss to evenly coat with the dressing.
  7. Carefully lay the roots on parchment paper in a heavy-duty flat baking sheet pan. Place roots flat side down in a single layer, making sure the vegetables do not touch.
  8. Place baking sheet on the middle rack of the oven.
  9. Roast roots in the oven for about 20 minutes, then turn vegetables.
  10. Cook another 15 minutes, until fork tender.
  11. Plate vegetables. Finish with a drizzle of olive oil.
  12. Enjoy!

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 “In my public and private hands-on cooking classes, I encourage participants to experiment with different herbs and spices for roasted roots. A fun way to intuitively choose herbs is to close your eyes, smell different herbs, and intuitively decide which to use when flavoring the root vegetables. Have fun and be creative.”

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I am so humbled, in 3 days, I sold the first print-run of A New View of Healthy Eating. Right now, we are proofing the book and then will order the next printing. If you’d like a copy to begin to add some new culinary skills and intuitive cooking to your life, I invite you to order your copy today!

Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

STEP 1: Pre-order Book

  STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

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A New View of Healthy Eating: Chia Seeds in a Quick Smoothie

By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

Yesterday, I posted a quick smoothie with homemade sunflower seed milk as the base. Today, I created a similar smoothie with chia seeds and coconut water as the base. 

Both smoothies were made with coconut water, raspberries, and a banana. The only difference being the sunflower seeds yesterday and the chia seeds today, as a thickener and source of protein and healthy fats.

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CULINARY TIP: Be sure to soak chia seeds before you use them in a recipe, as they will expand about 12 times their size with soaking.

SIMPLE SMOOTHIE: Blend coconut water chia seed liquid, with frozen raspberries and a banana for a quick, delicious smoothie.

Have fun creating your own smoothies with different bases, and share your creations with us on our Facebook: www.facebook.com/NewViewHealthyEating

A New View of Healthy Eating: 5 Simple Steps to Make Your Own Nut or Seed Milk

By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

Many people are not aware how easy it is to make a nut or seed milk. This morning I made a really quick smoothie to enjoy prior to teaching a cooking class. The base was a simple homemade sunflower seed milk, with frozen raspberries and a banana.

Excerpt from A New View of Healthy Eating

Make Your Own Nut or Seed Milk

Nut milks are very popular, but often store-bought milks contain added sugars or preservatives. Use these simple steps to make your own nut milks, which are nutrient-dense, more affordable than store-bought milks, and taste so fresh. Enjoy your made-from-scratch nut milk as a beverage, in smoothies, or in recipes that call for milk.

When making nut milk, it’s important to remember that various nuts and seeds have different flavor profiles, from neutral, to slightly sweet, to slightly bitter. Intuitively create your own favorite nut milk by experimenting with different nuts and seeds.

  • Neutral: Almonds, Brazil nuts
  • Slightly sweet: Cashews, macadamia, pecans
  • Slightly bitter, may need to balance with a sweetener: Seeds

Nut-Based Milk. Generally, nut milk, such as almond, tends to be white and watery, with a thin texture and a mild, almost bland flavor. Use almond milk as a great plant-based replacement for milk or water in smoothies or with morning whole grains, such as steel-cut oats.

Seed-Based Milk. Seed milk, such as hemp milk, is thick and creamy. Hemp milk made with dates and vanilla has a lot of depth and a flavorful, sweet, nutty, earthy taste. Drink hemp milk as a perfect healthy beverage.

 5 Simple Steps to Make Your Own Nut or Seed Milk

  1. Pour ⅓ cup raw nuts or seeds (almonds, cashews, sunflower seeds, or hemp seeds) into a high-speed blender.
  2. Add 1 cup water or coconut water.
  3. OPTIONAL: Add 1 organic date (pre-soak 1 hour to soften) for sweetness and/or ⅓ teaspoon vanilla extract for smoothness.
  4. Blend on low to start and increase speed to high for 2-3 minutes, to finely pulverize the nuts or seeds and create a smooth texture.
  5. OPTIONAL: Pour liquid through a cheesecloth-lined strainer or nut bag and hand squeeze the liquid through the cloth.
  6. Use nut milk as a base for smoothies, a liquid in whole grains, or a tasty beverage.

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6 Nut and Seed Milk Tips

  1. 3:1 Ratio. Start with a ratio of 3 parts liquid to 1 part nuts or seeds. Use more or less liquid depending on your personal preference for smoothness.
  2. Make a Little at a Time. Nut and seed milk stays fresh in the refrigerator for a few days.
  3. To Strain or Not to Strain. It’s Up to You. Strain the blended nut milk in cheesecloth, a nut bag, or a fine-mesh strainer. Straining ensures a smooth, milky texture, and you can use this nut or seed pulp as a base for other creations. Do not strain cashews, hemp seeds, and sesame seeds due to their soft texture. If you do not strain the nut or seed milk, the nutrients and fiber from the nuts or seeds go right into your smoothie.
  4. Pulp for Breakfast. Add pulp from the nut milk to a whole grain breakfast.
  5. Dehydrate the Pulp. Dehydrate the pulp to use in crackers or crusts, or grind it into gluten-free flour. To dehydrate, spread the pulp onto dehydrator sheets and dehydrate until crisp, about 4-6 hours. Blend in a food processor and sift to make flour.
  6. To Soak or Not to Soak. It’s Up to You. Many raw foodists pre-soak nuts and seeds to neutralize enzyme inhibitors, make proteins more readily available for absorption, and make digestion easier. From a culinary view, pre-soaked nuts and seeds are easier to blend and result in creamier milk. If you have not pre-soaked the nuts and seeds, you can still make quick nut milk, which works well with morning smoothies. Blend the milk, add fruit, re-blend, and you have a quick smoothie.

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I am humbled by the huge positive response to the book and thank those of you who have already purchased A New View of Healthy Eating.

I’m happy to say, I only have one more copy of the first print run of the book available. If you’d like that copy or one from the next print run, you can order now.

Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

STEP 1: Pre-order Book

  STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

A New View of Healthy Eating: Experience Nutrition Organic Avocado Salsa

By Melanie A. Albert, Intuitive Cooking Expert, Author and Speaker, Founder & CEO Experience Nutrition Group, LLC

Today was one of the most exciting days for me, as the first printing of my new book, A New View of Healthy Eating arrived.

The book has been a labor of love and I am so honored to share my philosophies, simple culinary techniques, and recipe guides to encourage you to enjoy shopping for, cooking and eating beautiful healthy food.

Today, I committed to create one of the recipes in the book every day and to post a blog for you. My goal is to inspire you to create a simple, healthy dish and share your creation on our Facebook page: www.facebook.com/NewViewHealthyEating

First, I am honored to share a few images of the book with you.

Now, my recipe today was a simple Avocado Salsa, inspired by a huge organic Reed avocado. Reed avocados only grow a few months out of the year and have more of the healthy monounsaturated fat in them, so they are really rich and creamy.

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Today’s Avocado Salsa was intuitively created with:

  • 1 organic Reed avocado
  • Peppers from Maya’s Farm in Phoenix
  • A few tomatoes from Abby’s Farm, about 4 miles from my home
  • Fresh lemon basil from Maya’s Farm, just a mile from my home
  • Garlic from the Community Exchange
  • Fresh lemon and sea salt
  • Ezekiel wrap

The intuitive Avocado Salsa, as salad and then as a wrap.

I’ll be placing the second order for A New View of Healthy Eating in about a week, after we review for any minor edits. Pre-order today if you’d like to order a copy and be one of the first to experiment with the culinary skills and recipes in the book. You’ll also receive my Top 5 Favorite Recipes & Culinary Tips.

Step 1: Buy the Book

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 Step 2: Join our list to receive the Top 5 Favorite Recipes & Culinary Tips

A New View of Healthy Eating: New Recipe: Raw Carrot Cake

by Melanie A. Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition Group, LLC

We are getting very close to completing the design of my new book, A New View of Healthy Eating. This weekend while completing the design of the Desserts, Snacks, and Superfood section, I  got re-excited about some of the healthy, simple, mouthwatering recipes. I’m happy to share with you, for the first time, the raw carrot cake recipe in the book, which I initially prepared while visiting my parents in Cocoa Beach. Enjoy!

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Excerpt from A New View of Healthy Eating           

Carrot cake has been a favorite of mine for decades. As much as I love the aromatherapy of cooking raisins with cinnamon and nutmeg for a baked carrot cake, I love the simplicity and freshness of a raw version of carrot cake.

SIMPLE INGREDIENTS

  • 1 cup dates, pitted and soaked for 1 hour in water, then rough chopped
  • 2 cups carrots, shredded
  • 1 ½ cups apple, minced
  • 1 ½ cups raw cashews or pecans, ground into a fine meal
  • ½ tsp cinnamon, freshly ground
  • ½ tsp nutmeg, freshly ground
  • ½ tsp sea salt

SIMPLE STEPS

  1. Gather mise en place.
  2. Soak dates.
  3. Place all ingredients into mixing bowl and combine gently unit the mixture forms a ball.
  4. Press dough into springform pan or bowl.
  5. Refrigerate for an hour.
  6. Serve with sorbet, fresh fruit, or herbs.

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The Raw Carrot Cake Recipe with 6 Favorite Natural Sweeteners

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I ‘m placing the first order for A New View of Healthy Eating this week. Pre-order today if you’d like to order a copy and be one of the first to experiment with the culinary skills and recipes in the book. You’ll also receive my Top 5 Favorite Recipes & Culinary Tips.

Step 1: Buy the Book

ANewViewHealthEating-BookCover

Step 2: Join our list to receive the Top 5 Favorite Recipes & Culinary Tips

A New View of Healthy Eating: Philosophies, Part 2

by Melanie A. Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition Group, LLC

It is my pleasure to share with you the next few philosophies of A New View of Healthy Eating, which are the foundation for my new book.

Enjoy Intuitive Shopping. When we shop for our food, it’s important first to pause and listen to our bodies. What are we craving right now? When shopping, mindfully pay attention to the foods, colors, textures, and even aromas you are intuitively attracted to. Sometimes you might be drawn to lots of greens, while other times it may be citrus or tomatoes. It’s especially fun to shop at different farmers’ markets and notice our choices in food during various seasons of the year.

“Intuitive shopping is fun. Listen to your cravings and shop with all your senses.”

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Cook with Intuition. With intuitive cooking, we use recipes as guides. We first learn simple, basic culinary methods and techniques (such as raw, steaming, or roasting) to prepare real whole foods with recipes as our guide. Naturally, over time, we learn to trust our own intuition to cook foods we desire using cooking techniques we’ve learned. Over time, you will not need to rely on recipes; you’ll trust yourself and your culinary skills to create your own healthy dishes with local, seasonal food.

For instance, we learn the culinary technique to steam carrots in a bamboo steamer and use our recipe to finish the carrots with walnut oil, toasted cumin seeds, fresh lemon juice, parsley, and a pinch of sea salt. After learning the bamboo steamer technique to quickly steam veggies, we cook other steamed vegetables (such as asparagus, broccoli, cauliflower, and peapods) and finish them with different oils, spices, and fresh herbs.

“With intuitive cooking we also naturally cook more mindfully, meditatively enjoying the rhythm of chopping veggies or the mindfulness of massaging kale or grating fresh spices.”

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 This week, I invite you to visit a farmers’ market in your area and have fun exploring new-to-you veggies. Then, come on over to our Facebook page and share photos: www.facebook.com/NewViewHealthyEating

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A New View of Healthy Eating: Sweet & Rich Roasted Roots

by Melanie A. Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition Group, LLC

A few of my friends have been asking for some of the culinary techniques and recipes in my new book, A New View of Healthy Eating. I’m excited to share one of my very favorite simple techniques to enjoy all kinds of root vegetables. With these simple steps, you can create delicious roasted roots every time you cook them. Have fun with the roots that are in season at farmers’ markets in your area.

Roasted roots are beautiful, flavorful, and sweet, as well as a rich, colorful complement to any meal. The roasting culinary technique is a dry heat cooking method that intensifies and concentrates the flavor of vegetables. When roasted properly, the natural sugars in the vegetables brown or caramelize to create a deep, rich flavor. When visiting your farmers’ market, buy a few roots even if you don’t recognize them, and roast them with this simple, quick culinary technique. Enjoy roasted roots as a side dish, to create soup, with hummus, or in a raw kale salad or veggie wrap.

SIMPLE INGREDIENTS

  • 10-12 of your favorite roots: carrots, sweet potatoes, parsnips, golden beets, red beets, and radishes
  • Approximately ¼ cup organic extra virgin olive oil
  • 3 tbsp dry herbs (Choose a few: basil, marjoram, oregano, rosemary, sage, or thyme)
  • ½ tsp sea salt

SIMPLE STEPS

  1. Pre-heat oven to 475 degrees F.
  2. Scrub roots under running water to clean the outside.
  3. Let sit for about 10 minutes to dry.
  4. Slice roots into even, bite-size pieces.
  5. Mix olive oil, herbs, and sea salt in a bowl to make the dressing.
  6. Add root vegetables to the bowl and toss to evenly coat with the dressing.
  7. Carefully lay the roots on parchment paper in a heavy-duty flat baking sheet pan. Place roots flat side down in a single layer, making sure the vegetables do not touch.
  8. Place baking sheet on the middle rack of the oven.
  9. Roast roots in the oven for about 20 minutes, then turn vegetables.
  10. Cook another 15 minutes, until fork tender.
  11. Plate vegetables. Finish with a drizzle of olive oil.
  12. Enjoy!

 

 “In my public and private hands-on cooking classes, I encourage participants to experiment with different herbs and spices for roasted roots. A fun way to intuitively choose herbs is to close your eyes, smell different herbs, and intuitively decide which to use when flavoring the root vegetables. Have fun and be creative.”

Roots are Good for Us!  Roots are nutrient-dense, grounding, and sweet. Enjoy experimenting with the many different types of roots, such as carrots, celery root, golden beets, red beets, parsnips, sweet potatoes, turnips, and radishes. Root vegetables are:

  • Nutrient-dense with calcium, iron, beta carotene, and vitamins A, C, and E.
  • Energetically grounding, as roots grow in the earth.
  • Naturally sweet when cooked, thus helping reduce sugar cravings.

Roast a Radish. If you’ve never roasted a radish, try a few and notice the difference between a spicy raw radish and a sweet roasted radish.

Simple Veggie Stir-fry….from A New View of Healthy Eating

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ANewViewHealthEating-BookCoverShare your roasted roots photos with us on our Facebook page: http://www.facebook.com/NewViewHealthyEating

A New View of Healthy Eating: Philosophies, Part 1

By Melanie A. Albert,  Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition

Since I will be blogging some excerpts from my new book, A New View of Healthy Eating, I wanted to first share with you the philosophies of the book. I invite you to join in the conversation around the philosophies on our Facebook page: www.facebook.com/NewViewHealthyEating

Philosophies: A New View of Healthy Eating

A new view of healthy eating begins with the food we choose to eat and extends to our shopping, cooking, and eating experiences.

The key philosophies are:

  • Eat real whole foods.
  • Shop local and in season.
  • Enjoy intuitive shopping.
  • Cook with intuition.
  • Eat mindfully.
  • Enjoy food and life.

Let’s explore the first two philosophies.

Eat Real Whole Foods.

Eat foods that are in their natural form, as nature created them. Focus on plants and local, in-season foods. Focus on organic. When we eat real whole foods, we get more nutrition and fiber from the foods and receive the energy from the Earth. When we focus on eating organic, we eat food that is “clean,” without pesticides or herbicides, and not genetically modified (i.e., not GMO).

Real whole foods include vegetables, fruit, whole grains, legumes, nuts and seeds, and wild salmon. It’s quite simple. The recommended foods in “A New View of Healthy Eating” are primarily in alignment with an anti-inflammatory way of eating as advocated by Andrew Weil, M.D., the Mediterranean way of eating, and the Blue Zones as researched by National Geographic, Dan Buettner, and his team. The foods and recipes are all gluten-free and dairy-free.

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“Real whole foods are real. Think actual vegetables, fruit, grains in their whole form, like brown rice, legumes such as garbanzo beans or lentils, nuts and seeds, and wild cold-water fish, like wild salmon.”

Shop Local and in Season.

When we eat food grown by local farmers, community gardens, or our home gardens, our food is fresher and more nutritious because it has been recently harvested and has not traveled thousands of miles and many days to arrive at a grocery store and our tables. When we eat with the seasons, we eat food that our bodies naturally need at that particular time of the year or location around the world. We also support our local farmers and local economy and have the opportunity to experiment with new, interesting foods.

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“I love the opportunity to try unique, new-to-me foods, especially when I shop at farmers’ markets or receive unfamiliar foods in my CSA (Community Supported Agriculture). I don’t always recognize a plant food, but I buy it and experiment in my kitchen or cooking classes.”

Excerpt, A New View of Healthy Eating, Simple Intuitive Cooking with Real Whole Foods, by Melanie A. Albert

If you would like to pre-order A New View of Healthy Eating,  your copy will arrive in the first print order in late August 2016 / September 2016. Here’s a link to make it easy for you, if you wish to order now. Thanks so much!

Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

STEP 1: Pre-order Book

  STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

A New View of Healthy Eating: Introduction

by Melanie A.Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition

As many of you are aware I have been extremely laser focused on the writing, editing,and designing of my new book, A New View of Healthy Eating, Simple Intuitive Cooking with Real Whole Foods. The book itself starting in November 2015, 8 months ago, but in reality, it started decades ago. Some of you have heard some of my stories about why I am passionate about healthy eating and cooking. I wanted to share with you the introduction of the book, which highlights my journey since 1993 when I was first really aware of the power of food.

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INTRODUCTION

I initially learned first-hand the power of eating real whole foods over 20 years ago, in 1993, when my Mom, then 65 years old, was diagnosed with stage IV breast cancer and the conventional doctors gave her six months to live. Mom had the mastectomy, chemo, and radiation, and I left my successful corporate marketing career to be with her and my dad. I read nutrition books (there were only a few at the time). I had already stopped eating meat in the early 1980’s when I noticed that my body could not metabolize it and I intuitively started eating organic food in the early 1990’s. After Mom’s cancer diagnosis, I developed a plant-based way of eating for my parents, and with Mom’s positive outlook on life, I’m happy to say that as I write this, my mom is now 86 years old and very happy living in Cocoa Beach, Florida with my dad.

From 2008 to 2011, during four Super Bowl weeks, I was honored to have been active in numerous events with former NFL and Hall of Fame players by offering Super Bowl branded healthy lifestyle products, nutrition education, and healthy organic catering.

P-003-PNE-A-Mel-Dave-Booth-PIC_0473 - CopyIn 2009, while talking with former NFL players during Super Bowl XLIII week in Tampa, I learned about the serious health issues – obesity, diabetes, heart disease, and pain – experienced by retired NFL players of the 1970’s. I intuitively knew that these health issues could be positively improved through food. For several years, I went into the kitchens of a number of former NFL players and their wives and taught them simple ways to cook healthy meals with whole foods.  In 2011 my company, Experience Nutrition, was honored to be an official Health and Wellness Partner of the NFL Alumni Association.

During the last few years, my teaching about sound nutrition through hands-on, interactive, intuitive cooking classes, workshops, demos, and retreats with real whole foods has expanded. I’m honored to teach Whole Foods Cooking and Conscious Eating courses at the private college Southwest Institute of Healing Arts and I have led intuitive eating sessions at the Spirit of Yoga in Tempe, Arizona.

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I’m grateful to present healthy eating and whole food cooking education during employee meetings, conferences, events, and retreats with organizations such as the City of Phoenix, Food Day Phoenix, Marquette General Hospital Nutrition and Medicine Conference, Parkinson’s Wellness Recovery, The Mankind Project, Gregory’s Fresh Market, Whole Foods Market, and Yoga Rocks the Park. I also love inspiring our youth to get excited about eating healthy food with organizations such as Desert Vista High School, The First Tee of Phoenix, Future for Kids, Phoenix Suns/Mercury Kids Camps, and Arizona Youth Sports Day.

I’ve learned first-hand with thousands of people the value of simple cooking with a few basic culinary techniques using easy-to-prepare recipes, and then intuitively creating beautiful, tasty meals with local, in-season, real whole foods.

I realized that the hands-on interactive nutrition and intuitive cooking programs that I had created and been teaching were so powerful and had positively changed the lives of so many people who took part in my classes, workshops, speaking engagements, retreats, and demos that I wanted to reach more people. As a result, I decided to write this book and create a handy companion motivational healthy eating card deck, as well as shoot videos and create online programs to encourage health, nutrition, and fun in the kitchen. My goal through these efforts is to inspire and motivate more people by working with   organizations, non-profits, retreats, and holistic practitioners.

P-005-option-Rouxbe-IMG_6826It’s important to mention that I am not a professional chef, but I’ve learned how to cook with basic culinary techniques. I have taught and inspired others to do the same. I’ve extended my culinary expertise with cooking training in the Plant-Based Professional Certification with the Rouxbe Cooking School.

This book is a result of my experiences in the kitchens of former NFL players and their families, with cooking classes and workshops for holistic practitioners and yoga students, and with cooking demos for organizations. You’ll learn simple culinary techniques and methods (e.g., cooking with a bamboo steamer; shopping for the right knife for you) and nutrition tips (e.g.,  protein-rich plant foods). You’ll also learn how to intuitively cook plant-based dishes (and wild salmon) to create simple, delicious meals for yourself, your family, and your friends.39-Suzena-TOC-attachment_72240154So that you get the most out of this book, I recommend that you begin with the first three sections. The first section outlines my philosophies about food. The second will guide you through the process of getting your kitchen ready for healthy eating success, as it offers information about shopping for organic real whole foods. The third section will prepare you with the essential kitchen tools and foods for whole food cooking success.

After that, the book is organized by types of food and includes simple recipes, culinary cooking techniques, and nutrition tips. Chapters are organized into nine delicious whole food categories: Raw Veggies; Soups, Salads, and Pestos; Root Vegetables; Legumes; Whole Grains; Wild Salmon; Nuts and Seeds; Desserts, Snacks, and Superfoods; and Drinks. You may choose to learn from the book by starting at the beginning and going step by step through the food categories, or you might focus on the foods you’re most interested in learning how to cook.

It has been such a joy to create for you this intuitive cooking book with real whole foods. I now invite you to head to a farmers’ market, step into your kitchen, and have fun learning simple culinary techniques, intuitively creating meals with whole foods that are available in your market with the season.

Enjoy food & life!

Melanie A. Albert

Phoenix

ANewViewHealthEating-BookCoverIf you would like to pre-order A New View of Healthy Eating,  your copy will arrive in the first print order in late August 2016 / September 2016. Here’s a link to make it easy for you, if you wish to order now. Thanks so much!

Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

STEP 1: Pre-order Book

  STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

 

A New View of Healthy Eating 12-Week Arizona Winter CSA: Part 3: Week 2: Edible Flowers

By Melanie Albert, Nutrition and food expert, author and speaker. Founder & CEO Experience Nutrition Group, LLC.

During Week 2 of 12 weeks with my CSA (Community Supported Agriculture) from Maya’s Farm at The Farm at South Mountain, I was so excited about the beautiful, colorful edible flowers in the salad. All my life I wanted to enjoy edible flowers in my home, and this was the week! Just like fresh farmers’ market produce the edible flowers create a rainbow of beauty and color in our salads.

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When I stopped by The Farm at South Mountain on my way to teach a cooking class at the Southwest College of Naturopathic Medicine, Maya Daily, the farmer, who has been urban farming for 10 years was getting her market ready for the morning customers.

Week 2 CSA. Full of greens, roots and citrus: green curly kale, red Swiss chard, baby bok choy, salad mix with edible flowers, mini golden beets, red radishes, Arizona oranges, green garlic, and a fresh flowers.

Veggie Stir-fry. This week I prepared another veggie stir-fry, which is a simple way to cook all kinds of roots and greens. This time it was inspired by the mini golden beets (about the size of my thumb) and mini bok choy, with fresh garlic and Arizona oranges. Click on CSA Week 1 to learn the steps to create your own intuitive stir-fry.

 

 

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Hand-toss Salad Greens. I was so excited about the salad greens with edible flowers and created a very quick and simple salad dressing with freshly squeezed orange, organic extra virgin olive oil, fresh garlic and sea salt. Unlike kale salads, where we massage the kale to marinate and soften its fiber, the key to dressing light salad greens is to gently hand-toss the greens, coating every leaf, right before serving. I enjoyed this very simple salad with farmers’ market tomatoes and cucumber.

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Salad mix with edible flowers and orange garlic dressing.

Hummus with Edible Flowers. This week in a whole food cooking class that I teach at the Southwest Institute of Healing Arts in Tempe, Arizona, we held a hummus cooking off, which motivated me to make a hummus. Of course, the hummus I created featured the edible flowers and simple green salad. This hummus was so beautiful. It was actually a little hard to stop looking at its beauty and eat it. I totally enjoyed it, along with a second serving and left-overs.

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Click for simple hummus recipe, which is the same recipe we used for catering at the VIP Tailgate Party at Super Bowl XLIV in Miami.

ORDER NOW! Our “A New View of Healthy Eating, A 55-Card Deck” with motivational food, eating, culinary, and self care tips is available.

Come on over to Facebook www.facebook.com/NewViewHealthyEating and share your food creations with local farmers produce.

To read all of the blogs for my 12 Week Commitment to the Arizona Winter CSA.

Week 1:Part 1: Learn about CSAs (Community Supported Agriculture

Week 1: Part 2: Veggie Stir-fry

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