A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Arizona Winter Harvest Bowl The Beauty of Local Farmers’ Food

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by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLCs

I am so in awe of our beautiful Arizona farmers’ Winter bounty. Today’s intuitive recipe was inspired by many of the incredible veggies I purchased at the Downtown Phoenix Farmers Market this weekend. Thanks so much to so many of my local farmer friends for all the passion, dedication, and hard work to grow the beautiful produce for all of us to enjoy.

Thanks, Farmers!

  • Blue Sky Organic Farm: beautiful Romanesco
  • Maya’s Farm: unique purple and white cauliflower, edible flowers
  • Steadfast Farm: fresh sunflower sprouts, Iitois onions and amazing rainbow of purple, yellow, and white carrots
  • Rhiba Farms: wild arugula
  • Golo Family Farms: sweet lime




In addition to showcasing the beautiful Arizona Winter veggies, I also wanted to share a simple way to cook the veggies in a bamboo steamer to keep them vibrant and colorful. Once we’ve gently steamed the veggies, we can finish them with a simple dressing.

I invite you to Intuitively create your dish using these recipe steps as a guide. When you choose your vegetables consider their different colors, different textures, and different flavors. Also, use your intuition to determine how much of the veggies you’d like to cook. For me, I like to cook a small batch so I can enjoy a meal one day and then eat the left-overs for lunch the next day.


Bamboo Steamer

  • Romanesco
  • Purple cauliflower
  • Yellow and purple carrots
  • Wild arugula
  • Iitoi onions, cut on bias
  • Sunflower sprouts


  • Sweet lime
  • Extra virgin olive oil
  • Coriander seeds
  • Sea salt


  • Rose brown rice
  • Edible flowers

SIMPLE STEPS: Arugula Saute

  • Pre-heat saute pan on low-medium heat.
  • Add olive oil to pan.
  • Sweat onions for a few minutes.
  • Add arugula and cook for a few minutes.
  • Add Sunflower sprout and cook for about a minute.


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SIMPLE STEPS: Dry Toast Coriander

  • Pre-heat small sauce pan or pot on low heat.
  • Add coriander to pan and toast for a few minutes.
  • Remove from heat and save for the dressing.


SIMPLE STEPS: Bamboo Steamer

  • Bring a few inches of water to a boil in a large stock pot.
  • Cut all vegetables into bite-sizes pieces.
  • Place vegetables on steamer, with space between each, to allow steam to rise and cook the veggies.
  • Sprinkle a few pinches of sea salt on the veggies.
  • Cover the steamer.
  • Steam for 5-7 minutes until the veggies easily fall off the fork.


  • Drizzle lemon, olive oil, and sea salt, and coriander seeds on the veggies to create a dressing.
  • Gently hand toss the veggies in the dressing.
  • Adjust flavors. Add more olive oil, lemon, or salt to suit your personal taste.


  • Gather your plating mise en place.


  • Plate the veggies with brown rice.
  • Garnish with edible flowers.


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Two Cooking Events this Weekend in Phoenix, February 17 and 18, 2018

Taste of the Market, Downtown Phoenix Market, Saturday, February 17, 2018, 10am. If you’re in the Phoenix area, I’ll be hosting the Taste of the Market Cooking demo at the Downtown Phoenix Market on Saturday, February 17, 2018 at 10am. I’ll be shopping the market and then will create a bamboo steamer and sautéed greens dish. Stop by to learn these culinary techniques and taste the amazing food from our local farmers.  Downtown Phoenix Farmers Market, Central & McKinley, 14 E Pierce Street, Phoenix, AZ (Central Ave & McKinley)

Intuitive Cooking Experience: Winter Farm-to-Table Cooking Class at the Farm at South Mountain, Sunday, February 18, 2018, 11am-1pm. Full hands-on intuitive cooking class at The Farm at South Mountain. Cost $45 per person + tax.

I’ll intuitively shop the Saturday farmers’ markets for local, Phoenix fresh, justharvested produce the day before the class. During the hands-on cooking experience you’ll learn culinary skills and dishes from my book, “A New View of Healthy Eating.” You will create:

  • A beautiful, unique Asian-inspired salad with ginger dressing
  • Seasonal chickpea hummus with fresh herbs
  • Colorful veggie stir-fry with lots of greens

You’ll learn a few simple key culinary skills:

  • 3-Ingredient salad dressing, as the foundation for the perfect dressing
  • A basic hummus that you can adapt with all kinds of herbs and spices
  • The proper steps and process to make a veggie stir-fry


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