A New View of Healthy Eating: 5 Simple Steps to Steep the Perfect Green Tea

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

Every morning I start my day by drinking matcha or green tea. Today, I steeped a pot of Sencha tea, a mild grassy tea from Japan. Many people do not like green tea because it tastes too bitter. The key is to steep the tea with “almost” boiling water. If you boil the water and pour it on the delicate tea leaves, it burns the tea and the tea becomes bitter. I invite you to try steeping a green tea the proper way and begin to enjoy green tea.

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Excerpt from A New View of Healthy Eating

Top 6 Reasons Why Green Tea is Good for You

  1. The antioxidant ECGC, in green tea, is an anti-inflammatory.
  2. Research has found that green tea benefits heart health and brain health, and helps prevent cancer.
  3. It is full of catechins and polyphenols, which help the brain relax and stimulate dopamine levels.
  4. Theanine in green tea helps improve mood and provides a sense of relaxation.
  5. Green tea has less caffeine than coffee.
  6. It tastes delicious, so enjoy a few cups every day.

 5 Simple Steps to Steep the Perfect Green Tea

Take the time to try a Japanese green loose tea, such as the high-quality Gyokuro or Sencha, the most popular Japanese tea. The key is to brew your tea properly so that it is not bitter tasting.

  1. Put 1 teaspoon of loose tea leaves in a tea ball or 2-3 teaspoons in the teapot strainer.
  2. Bring a few cups of water to almost a boil.
  3. Pour water over the tea leaves.
  4. Cover the pot or cup and steep for 2-3 minutes.
  5. Continue steeping the tea leaves with warm water and enjoy your green tea throughout the day.

3 Popular Green Teas

Matcha: Tea of the Japanese tea ceremony

  • High quality Japanese green tea is covered before picking to ac¬centuate its vibrant green color and to increase amino acids, as well as vitamins A and C.
  • The tea leaves are stone-ground, so we actually eat tea leaves when we drink matcha tea and receive the full benefits of green tea.
  • Intense grassy, green taste.

Gyokuro: High-quality Japanese tea

  • The tea bushes are covered for two weeks prior to harvesting with nets or trellises to reduce the amount of sunlight the plants receive.
  • The emerald leaf takes on a lustrous, splinter-like appearance.
  • Deep, intense, rich green color and grassy, fresh taste.

Sencha: Most popular Japanese tea

  • An excellent starting point for those just beginning to explore green tea.
  • The splintered green leaf delivers a vegetal, yellow-green cup.
  • In Japan, Sencha is served hot in the cooler months and usually chilled in the summer months.

 

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Come on over to our Facebook page and share your green tea experience: www.facebook.com/NewViewHealthyEating

A New View of Healthy Eating: Bamboo Steamer Organic Carrots

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

After a beautiful, self-care day with a gentle yoga class and some kitchen tools shopping, I decided to create a very simple meal inspired by my bamboo steamer. This is one of my very favorite organic carrot recipes that brings carrots to life with walnut oil, lemon, cumin, parsley, and sea salt. And, it is so simple to prepare. With the carrots, I also steamed some broccoli and cooked a pot of brown rice to enjoy with the meal.

I hope you are inspired to cook some carrots and other veggies in a bamboo steamer. It’s such a great, simple culinary technique.

Excerpt from A New View of Healthy Eating

Bamboo Steamer Carrots

A bamboo steamer is key to the new view of the year-round healthy eating kitchen. First, learn to steam carrots with the mindful process of steaming. Once you learn how to steam carrots, use your bamboo steamer to steam all kinds of veggies. Try a rustic medley of roots such as carrots, sweet potatoes, and golden beets. Or quickly cook butternut squash and pumpkin as the base for a warm fall soup. Also, experiment with steaming a mix of spring veggies like asparagus, Brussels sprouts, collard greens, and kale.

 Bamboo Steamer Carrots with Cumin Seed Lemon Dressing

Finishing carrots with a simple herb and citrus dressing adds richness to the simple carrot. Enjoy creating a cumin seed lemon dressing by toasting cumin seeds for added flavor and aromatherapy, lightly tossing the carrots by hand with the dressing and mindfully plating your carrots. Enjoy!

SIMPLE INGREDIENTS

  • 6-8 large carrots, rainbow if available, sliced
  • ½ tsp cumin seeds
  • Pinch sea salt
  • 2 tbsp flat-leaf parsley
  • ½ fresh lemon
  • 2-3 tbsp walnut oil (or extra virgin olive oil)

 SIMPLE STEPS

  1. Steam Carrots
  • To set up the bamboo steamer, fill a large (6- to 8-quart) soup pot with 3-4 inches of water, place over high heat, and bring to a boil.
  • Place sliced carrots into the bamboo steamer. Spread out the carrots so that they do not touch each other to allow the steam to rise and cook the carrots. Sprinkle carrots with a pinch of sea salt.
  • Place bamboo steamer on top of the pot with steaming water. Cover with lid and let steam for about 5-7 minutes or until just cooked.
  • Test the carrots for doneness. When carrots easily come off a fork, they’re ready.
  • Once the carrots have finished cooking, pour them into a large bowl.

 

  1. Cumin Seed Lemon Finishing Dressing
  • While the carrots are steaming, prepare the finishing dressing.
  • To toast the cumin seeds, heat a small sauté pan over low heat. Add the seeds to the pan and cook lightly until fragrant. Once done, remove the seeds from the pan.
  • To make the dressing, gather the lemon and oil, and roughly chop the parsley.
  • Squeeze the lemon juice on the carrots and drizzle with the oil. Gently toss with your hands to coat. Add the toasted cumin seeds and sprinkle with a little salt. Add the parsley and toss again.
  • Mindfully plate and enjoy.

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

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A New View of Healthy Eating: Simple Way to Roast Tomatoes in the Oven

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

Yesterday, when roasting roots, I also decided to cook some tomatoes and beautiful peppers, with a shallot.  The tomatoes and peppers were both grown by farmers within a few miles of my home. The tomatoes were from Abby Lee Farms and the beautiful peppers from Maya’s Farm at The Farm at South Mountain.

To roast the veggies, I simply tossed the tomatoes and peppers with the same dressing as the roasted roots – organic extra virgin olive oil, sea salt, dried oregano and basil. The aromatherapy was so sweet and I loved the sweetness of the tomatoes.

Excerpt from A New View of Healthy Eating

Simple Roasted Tomatoes Sauce

Oven-roasted tomato sauce is very easy to cook. The main ingredient is time. Be creative with the quantity and combination of tomatoes, onions, carrot, and garlic when you roast this beautiful, delicious sauce. Use the sauce with veggies or, to make soup, strain the cooked tomatoes through cheesecloth, then blend into a creamy soup.

SIMPLE INGREDIENTS

  • Tomatoes
  • Red onion, sliced
  • Few carrots, chopped
  • Few garlic cloves, sliced
  • Sea salt

SIMPLE STEPS

  1. Place whole tomatoes in a large roasting pan.
  2. Add the onions, carrots, garlic, and sea salt and lightly toss.
  3. Roast for about 3 hours, stirring every 45-60 minutes.
  4. Enjoy the aroma of the roasting tomatoes.

In many parts of our country, tomatoes are in season, so I invite you to visit your local farmers’ market, buy some tomatoes, and create your own simple roasted tomatoes. 

Post your tomato creations with us on our Facebook page: www.facebook.com/NewViewHealthyEating

 

 

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

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