This Stress Is Killing Me!

This Stress Is Killing Me! Okay so I am going fluffy on you, but not really.  Yep our digestive and overall health is not only deeply affected by what we eat, but also by the stress we experience and how we choose to live our life. Humans have long ago developed the ability to respond to a stressful situation instantly, by preparing the body for "fight or flight." Under sudden stress, you will get a burst adrenaline that gives you exceptional strength and endurance, as your body pumps out stress hormones. Then….. Your heart speeds up Blood flow to your brain and muscles increases up to 400 percent Your digestion stops (so it doesn't use up energy that's needed elsewhere) Your muscle tension increases You breathe faster, to bring more oxygen to your muscles This is really beneficial if you are being chased by an angry mob or have to lift a car off of your pet hamster. But much of the time in modern life, the "fight or flight" response won't help. Yet those stress hormones still flood your system, preparing you for physical action. And if you are under stress frequently, it can harm your physical health. Recent evidence indicates that the physical changes associated with stress may contribute to the leading causes of death - heart disease and cancer. The effects of stress on your overall health include the following: Stress can cause chronic fatigue, digestive upsets, headaches, and back pain. Stress can affect the blood cells that help you fight off infection, so you are more likely to get colds and other diseases. Constant stress can increase blood pressure and can increase the risk for stroke. Stress can increase the danger of heart attacks, particularly if you are often angry and paranoid . Stress can make an asthma attack worse. Stress triggers behaviors that contribute to death and disability, such as smoking, alcoholism, drug abuse, and overeating. Stress can lead to diminished sexual desire and an inability to achieve orgasm. Stress makes it harder to take other steps to improve health, such as giving up smoking or making changes in diet. Stress can cause many different problems within our digestive systems and for the most part these will manifest themselves as heartburn, ulcers, intestinal problems, gastric problems and acid reflux. Changing your stressful life-style. You need to always make sure you eat and do so in the correct way.  We tend to gulp down our food on the run.  We do not breathe properly; we swallow food that has not been chewed followed by sodas and other abrasive drinks.  If you already have any digestive issues eating like this will really send you into an uncomfortable situation.  Not only do we eat too fast and chew too little, we tend to eat the wrong foods when we are “on the run”.  All that matters is that it is fast and filling.  You can make food that is good for you fast and filling but that takes a little bit of planning and preparation. For others stress leads to eating too much as a means of comforting ourselves, which can lead to obesity, heart disease, blood flow issues and stokes. So what are can you do to reduce the affects of stress on your health.  You probably can’t quit your job and move to a Caribbean island and hang on the beach all day.  I really like that idea.  So here are some practical ideas to help you cope with modern life. Exercise regularly.  The many benefits of cardiovascular exercise are well documented and I’m sure you’re as familiar with them as am I, but honestly I am not a gym person.  For me, there is nothing more effective at dissipating tension than about a 30 brisk walk with a friend. .  This way I can exercise my body and catch up with old friends at the same time. Get plenty of sleep.  If I’m tired, then it compounds the stress I accumulate throughout the day.  I strive to get seven to eight hours of uninterrupted sleep.  Of course, it doesn’t always work out for me but I have a plan to get into bed each night by 11:00 and most times stick to it.  I also reduce my water consumption after about 6pm so I don’t have to wake up to use the bathroom 20 times in the night. Give up or lessen caffeine intake.  I know this is radical, but please do not stop reading.  Caffeine is, of course, a stimulant.  I am not able to consume anything with caffeine in it.  But if you drink tea or coffee and have trouble falling asleep or staying asleep – experiment with cutting back on the amount and/or the hour of the day that you consume your last caffeinated beverage.  For many a cut off of mid afternoon does the trick. Don't Hold A Grudge.  How many nights have you tried to go to sleep and you lay there and stew about something that was said or day that day that really offended you? I know it can be hard to forgive some things.  However, when we hold on to our grudges, we do more damage to ourselves than to the other person.  Chances are that the person you are mad at is sleeping like a baby.  The sweetest revenge is a good night sleep and forgiving heart.  It makes you unstoppable. Eliminate debt.  Money is a source of stress for many of us.  Of course, it is the poor way we manage our money that really creates the stress.  While not easy, I find that living within your means really eliminates the nighttime bill paying blues.  I think that would make a great country song title. Get outdoors.  I enjoy the beauty of nature.  It gets my mind off of the things that stress me out.  I also find the sun, wind, and sounds of nature soothing.  It puts me in the moment.  Nature does not worry about the future or past it goes about its way and does its thing. Spend time alone.   I need time alone to think and clear my head.  When I’m alone for an hour or two, I feel refreshed and rejuvenated.  I spend a lot of my time planning the events of the next day or week and once I have a plan in place my mind calms and I am able to sleep. Meditate.  Meditation means a lot of different things to different people.  I am merely suggesting that you spend time focusing your thoughts on positive things.  You can pray, use positive affirmations, or just think about positive things you have read.  By intentionally directing my thoughts, I can lower my stress.  If you have a “wild” mind like mine it can be hard to empty my head of thoughts so I use a lot of affirmations.  These positive statements really can change your outlook. Avoid Worrying.  Worry is definitely a source of stress. This is a huge one for me, I am a chronic worrier.  As I age I have come to realize how much time I have spent up at night worrying about things that either never happened or were not as bad as I spent hours anticipating that they would be.  I want that time back.  Since that isn't’t going to happen, I have made a serious promise to myself not to worry until I absolutely need to, and so far, it has worked out pretty well.  One of my favorite sayings is “Worry is the interest owed on a debt not yet incurred”  I wouldn’t pay interest on a credit card without a balance so why worry about something that hasn’t happened yet. Take a break.  When was the last time you took a day off to relax?  The whole concept of vacation and recreation were conceived of for a reason.  We have to give our minds and bodies a break occasionally.  When we do, we are able to let go of the stress and return with a fresh outlook on life.  I try to take short breaks like three-day weekends from time-to-time.  I also try to take off at least two full weeks during the year.  This gives me time to relieve stress and avoid burnout. Lighten-up.  This is always easier said than done.  Anyone that has known me for any period of time knows that I am ultra intense.  Everything is really serious, has to be done now and perfectly.  I have had to really work at being light hearted, (not sure I have mastered that)and it has taken me years, I am slow, to realize that very few things are really psychotically crucial.  And, here is the clincher for me, I have learned that by taking some extra time the end result is actually better and I have enjoyed the process more.  Learning to laugh at your mistakes and your humanness is an awesome way to reduce stress.  I am learning to say “Who cares”, more.  Yes there are things that matter and should be attended to in a timely manner but not everything.  That kind of pressure is too much.  So pick a task and really enjoy it and be late with its completion.  No one is going to care and you will learn to relax and enjoy the ride. Eat Foods that Support Good Health – By eating the food that is really good for our body we are ready for peak performance.  Drinking lots of water hydrates the body.  Our mind and body works faster and more efficient when we are fully hydrated.  Eating leafy greens and whole grains.  These are the power food that protect our immune system and helps our organs function as they were meant to.  Eat small portions of protein.  Protein gives us the staying power and strength we need as well as supplies us with B12 that helps to regulate our outlook and mood.  Fruits and vegetables supple necessary vitamins and nutrients and fiber that keep it all moving.  A healthy digestive tract that has a transit time of less than 14 hours helps us to feel clean and think clearly. If your body is in a healthy state it can handle whatever comes your way. By trying some or all of these ideas you will reduce the stress in your life.  Once you do that you will feel happier, healthier and look better than you have in a long time. Good health is as close as your next stress-free meal!  8-)

Want to De-Stress? Tidy away that Clutter  by Judy Klem A simple way to remove some stress from our lives is to remove some of the clutter. The more clutter you have, the more likelihood it is causing you stress on several levels. ·         Visual clutter can literally make it hard to think. Does this sound strange? Try clearing one horizontal space that is currently covered with “stuff” such as a table top or desk. The cleared space immediately feels more serene, and creates a kind of mental space. ·         Clutter invariably means that it’s difficult, if not impossible, to find things easily. Bills, notes about upcoming engagements, house keys – all items that are needed urgently cause a frantic search that causes repeated stressful moments. ·         When you have one or more spaces that are cluttered, just looking at them can bring your mood down because it all feels like an enormous job waiting to be done. Multiply this by many areas around your home, and the depressed and anxious feelings generally deepen. ·         When you have a lot of clutter in your home, you may feel like it’s depressing to go home. The spaces that should feel like your private sanctuary instead become an ongoing burden. ·         When you feel that your home is a mess, it can cause feelings of shame, which you carry with you everywhere. In addition, this can cause you to isolate yourself because you don’t want to invite people to visit when there’s so much clutter around. So what can you do? If you feel overwhelmed, start small: ·         Set a goal that you can accomplish in a period of time that feels OK for you. This might be an hour, or it may be 10 minutes. ·         Set a timer, and do what you can in that period. You might sort all the bills together from one spot on the dining room table. Or you might clear out a small drawer that keeps threatening to overflow. Or just clean out all the extra stuff from your purse or coat pockets, throwing out the unwanted items and putting the valued items where they belong. ·         Do a small amount each day, and don’t work so long at it that you feel exhausted. That feeling can stop you from doing more. ·         When de-cluttering, have a garbage bin and paper recycling bag/bin where you can easily sort those items that should go out. If you’re sorting papers that need to be shredded, work on sorting for 15 minutes, then shred everything you’ve sorted out. If you’re tired at that point, stop for now. If you feel great, do another cycle of sort and shred. Keep it manageable! ·         Always move the items or papers to where they should go; don’t just shuffle them around the room. Children’s toys – in the toy chest or a box to be given away. Bills – stacked and ready for payment in a folder marked “Bills to pay.”  Decorative items – put back where they belong, or put into a box to go out. ·         At the end of the sorting process, put the boxes of items that are going to charity or elsewhere directly into your car, and take them where they need to go by the next day or weekend. The beginning of de-cluttering can be anxiety-producing, but once you start to clear some space, the feeling of accomplishment and the lack of clutter will give you an incredibly good feeling that is likely to spur you on to get your home back to the sanctuary and serenity you want and need. Judy Klem is owner and principal designer of Transition Stage LLC, a small business that specializes in organizing, home staging, redesign, and senior move management. She is happy to consult with you and help de-stress by getting clutter under control. Call Judy at 203-889-8556 for a happier home! Or go to her website: When Life Brings Change Home Caramelized Leek Salad with Pears and Walnuts ½ C of Walnuts 1 T of Unsalted Butter 5 T Olive Oil 2 Large Leeks – white and green parts only, sliced, about 3 cups 4 Cups mixed baby greens ¼ Salt 2 T Balsamic Vinegar 2 Pears cored and sliced 4 Ounces of goat cheese, optional Toast the walnuts in oven at 350 until browned.  Chop the nuts Heat the butter and oil in a fry pan over low heat.  Add the leeks and cook stirring occasionally, until they are a deep golden color about 20-30 minutes. In a large bowl, toss the salad greens with the salt and pepper to taste.  Add the balsamic vinegar and toss; add the remaining olive oil and toss again.  Divide the greens among four plates; sprinkle with the caramelized leeks and toasted walnuts. Arrange pear slices on top.  Sprinkle with cheese if using. This is one of my favorite salads.  I make this for many of my food demos and it is a great salad for someone's first experience with Kale. I wanted to run it again because it is so delicious and great for you! Kale Salad with Avocado, Almonds, Carrots, Apples and Raisins 1 bunch of kale - stems removed and coarsely chopped 1 ripe avocado, diced salt and freshly ground pepper 1/2 clove garlic 3 tsp of apple cider vinegar 1 carrot, peeled and sliced into half moons. 1 small sweet, crisp apple, sliced thin 1 scallion, green part only, thinly sliced ½ c raisins 1 large handful of toasted almonds Sprinkle of Seaweed Gomasio Place the kale in a large bowl with the avocado.  Gently massage avocado and kale together for about 3 minutes. The kale will shrink and become darker and more pliable. Pour on apple cider vinegar and let sit for 15 minutes. Reserve a small handful of carrots and apple slices for garnish and then gently fold into the kale mixture. Divide the salad among four plates.  Top each plate with the sliced carrots, apples, raisins and scallions.  Scatter the almonds on top. Generously sprinkle Gomasio to taste Salad can keep for a few days in the refrigerator.

Stress and Illness People that experience life events that are higher on the list or multiple number of events have a higher likelihood of major illness or stress related condition in the next 12 months. Death of a Spouse Divorce Death of a Family Member Major Personal Injury Change of Financial State Marriage Retirement Change of Employment Status Son Or Daughter Leaves Home Trouble with Boss Change in Residence Christmas Minor Violations of the Law Events! Beach Recovery Cafe Rt 1, Westport Near Bed, Bath and Beyond April 20, 2011 7-9pm Green vendors and art display Fairfield County Women's Expo  April 30-May 1, 2011 Stamford Plaza Hotel 11 Am - 5 PM Sponsored by Stamford Hospital, Foxwoods and Lord And Taylor Come see 175 vendors with a wide variety of products and services for women! We will be at booth 158 Fairfield Library Fairfield, CT May 12. 2011 2:00 - 3:00 PM How to beat those sugar blues! Health & Wellness Expo 2011 Stamford Plaza Hotel 5:30- 9:00 PM Hosted by The Greenwich Young Professionals Group   If you belong to a group that is interested in a wellness seminar or group cooking class please let me know.  Most seminars are free and group cooking classes are reasonably priced.  Have a great day! PROGRAMS OFFERED Nutritional Coaching Programs Just The Basics Includes individual coaching sessions, course material, giveaways and health food store tour. Basics and Teach Me to Cook! Just The Basics plus 2 cooking classes and one relaxation therapy session of your choosing. The Works Just The Basics plus 6 cooking classes and one relaxation therapy session of your choosing. Group Wellness Seminars These seminars address the factors that contribute to our lack of energy and focus, digestive problems, weight issues and stress. Individual or Small Group Cooking Classes Want to cook for yourself or your family but not sure how to prepare healthy food? Natural Foods Personal Chef Have your healthy meals prepared in your home by a personal chef. Plans are personalized to your health and wellness goals and meal plan desired. WANT TO LEARN MORE: CONTACT ME AT 203-210-7462 Mindy@ChewYourRope.com

Up, Up and Away!

Up, Up And Away What goes down must come up right?  Well kind of!  Belching is a symptom of gas in the upper part of the digestive tract.  It is release of trapped air from the stomach and usually comes from swallowed air.  It’s normal.  Food and drink that contain air contribute to belching.  Without fail, when most people drink a beer, soda or some other bubbly drink they have to belch.  For some whipped cream and egg whites will do the same thing. Gulping food and drink causes us to take in more air. Eating slowly and chewing completely, prevents us from swallowing air.  People swallow air during exercise and while chewing gum, sucking on cigarettes and pipes and straws.  Be glad you belch, I do not, air trapped in the stomach can be painful and belching is a safety valve that relieves the pressure.  People like me that don’t belch tend to get hiccups and that isn’t a lot of fun.  Mine can last for hours. If you feel that you are belching too much here are some suggestions: Make lifestyle changes – eat slowly and chew your food well.  Avoid carbonated beverages.  If you smoke, stop.  Maintain an ideal body weight.  Stop chewing gum and sucking on candy.  I had one client that saw incredible relief from really bad gas once he stopped chewing gum!  Yep it was that simple.  Check your supplements some can cause belching such as fish oils and probiotics. Heartburn and Acid Reflux is caused by stomach acid backing up into your esophagus.  The esophageal sphincter is supposed to keep the stomach contents in place but if the sphincter relaxes, acid can push up into the esophagus.  The most common sensation is a burning sensation above the stomach, excessive salivation, belching, regurgitation and a sour taste in the mouth.  Nearly one third of Americans experience frequent heartburn known as GERD.  Another 3 to 7 percent suffer from Barrett’s esophagus illness caused by acid reflux that results in scarring, constriction of the esophagus and swallowing disorders.  Some medications can cause heartburn such as birth control pills, diazepam, nicotine, nitroglycerine, progesterone and provera.  Heartburn is common amongst pregnant women that are experiencing all their organs being more confined to a tight area.  Stress plays a huge part in this.  Other triggers are wearing tight fitting clothes, lying down after a meal, bending over when full and eating a excessively large meal.  Acid Reflux is when the stomach acid is regurgitated into the esophagus.  This can cause heartburn but you do not necessarily feel pain with acid reflux.  If you experience heartburn in the middle of the night make sure you eat at least 4 hours before going to bed. These problems are rarely seen in those eating a high fiber diet.  Heartburn sufferers take antacids for temporary relief.  Initially, use of antacids causes the body to produce more HCI which helps digest the food.  Eventually the cells that make the acid get exhausted and they begin making much less HCI.  Anti acids also decrease your stomach’s ability to digest protein by reducing the effectiveness of protease enzymes Here are some healthy suggestions for reducing acid reflux.  Eat healthy food – bet that was a surprise.  Increase fruit, vegetables, grains and high-fiber foods.  Foods that are more acidic like tomatoes and citrus are more likely to cause heartburn.  Dairy products have been shown to trigger symptoms.  I have more clients that believe that a cold glass of milk will soothe their stomach.  Not true – and the higher the fat content the more the issues.  Alcoholic beverages, coffee and to some extent tea provoke heartburn as well as high fat, fried, spicy foods; onions and chocolate (say it isn’t true!).  Trigger food are personal so you need to figure out what bothers you.  Drink plenty of water, for some this alone can remedy the situation.  Various spices and herbs have been known to help.  Slippery elm is soothing to the mucus membranes.  Slippery Elm can be found in tea or lozenge form.  Ginger tea is also a great thing to drink to calm your digestive tract. If you are suffering from anyone of these three conditions relief is in sight and in most cases easy to come by.  Whether you work it out on your own or with the help of a nutrition coach – you need to isolate the causes for your problem and modify your diet and lifestyle accordingly. I wish everyone a great weekend and remember….. Good health is as close as your next meal! * I will now be offering a wellness and weight-loss newsletter that will also be bi-weekly on the opposite weeks as the digestive newsletter. If you are interested in receiving this information packed newsletter please say YES! and follow the instructions!  I thank everyone for their support and feedback and look forward to our expanded offerings!

Spring is a time of cleansing with new baby greens that act to clean our bodies of the proteins and heavy foods we have been consuming all winter long.  This is the time of the year when asparagus is on my mind. Let me know what type of recipes that you would like to see! Asparagus with Mustard Vinaigrette and Toasted Pecans 2 lb of Asparagus 3/4 Cup pecans Vinaigrette 1/2 Cut extra virgin olive oil 1/4 cup red wine vinegar 1 T prepared Mustard 1/8 t sea salt Preheat the oven to 300 degrees. In a small bowl, whisk together niaigrette ingredients and set aside. Place pecans on parchment -lined cookie sheet and toast until fragrant and lightly bowned.  Remove from oven and set aside to cool. To prepare asparagus, bend each piece near the tough dried end until it snaps off.  Discard ends and steam asparagus until it turns bright green (about 3 minutes). Remove from heat, place on a serving dish and drizzle with vinaigrette, top with toasted pecans and serve. Baby Bok Choy with Chick Peas and Cashews 2 T of Olive Oil 1 T of minced ginger 1 T Mirin 1 T Liquid Aminos 6 heads of baby Bok Choy 1/2 C toasted cashews 1 Can chick peas Add oilive oil to saute pan.  Toss in garlic and gently saute for 2 or 3 minutes. Add Mirin, liquid aminos and chick peas. Cook for 2 to 3 minutes till well blended and very fragrant. Add baby Bok Choy and cover so as to lightly steam for 4-5 minutes until greens are slightly softened. Toss well and place in serving bowl. Lightly toss in the cashews and serve. Simple and very flavorful! Enjoy Healthy Relationships by Candace Brindley Relationships take us on the journey of a lifetime and, if we’re smart, can be richly rewarding!  Are you pumping love fuel into your relationships?  Is your home a safe haven where you can turn for comfort and love?  It’s in your hands! Passionate happy relationships don’t happen automatically.  We are easily deluded to think so by the euphoria of early relationships. Romance comes so naturally.  We feel like masters at the art of love.  The truth is that creating a lasting bond of love takes more than the chemicals that had us blinded and blushing in the first 18 months.  We can’t fly on autopilot and expect to land on the tarmac called ‘Soulmate’. Healthy relationships are built by adopting learning-oriented attitudes, as opposed to blaming attitudes, and working to master very specific core competencies, just as with any specialty at which you might strive to become proficient.  You can’t wing it when life throws its inevitable curve balls.  You have to know where you are going. The first thing you can do to help yourself have a healthy relationship is to consciously choose your partner based on compatibility, not just on the chemistry of the moment.  Choose someone with whom you can be yourself.  Ask yourself, “Do I love who I am when I’m with him/her?”  When you can honestly be yourself, you can be sure your attraction is not entirely chemistry driven.  Chemistry tends to ebb and flow over time, but being deeply compatible will help you bridge the gaps as they emerge. As couples we can build love and trust with our partners by treating our relationships as a separate entity from ourselves.  When we turn our focus toward our partners, we are actually building a third entity, the relationship, which thrives by being nurtured every day.  Learning to replace complaints with requests, negotiating to find win-win solutions, practicing heartfelt listening, and keeping your word are examples of skills that may take a life time to master, but are golden to the relationship. Be consciously and passionately involved in caring for your personal relationships. The resulting sense of fulfillment and peace will have an enormously positive impact on your emotional and physical health.  Feeling loved and supported frees you up to live forward with confidence and be energized to pursue your dreams.  So ask yourself the following question, “Do your relationships support your good health”? Candace Brindley, Relationship Coach and Professional Member of The Relationship Coaching Institute.   Candace coaches people into realizing their goals by empowering them to get into action and make effective choices as they find and build long-term relationships.To contact Candace please call 203 247-4613 or go to her website: Rich Relationships

April and May Events! I am taking my show on the road!  I am getting tons of requests for informational seminars and food demonstrations. If you are part of or know of a group that is interested in having a great time learning more about how great tasting food can create great longlasting health let me know.  Seminars are resonably priced and in some cases free! I am wiling to travel anywhere in New England and New York! Fairfield County Women's Expo  April 30-May 1, 2011 Stamford Plaza Hotel 11 Am - 5 PM Sponsored by Stamford Hospital, Foxwoods and Lord And Taylor Come see 220 vendors with a wide variety of products and services for women! We will be at booth 158 Send me an email for free tickets! Fairfield Library Fairfield, CT May 12. 2011 2:00 - 3:00 PM How to beat those sugar blues! REGISTER NOW! Health & Wellness Expo 2011 Stamford Plaza Hotel May 25, 2011 5:30- 9:00 PM Hosted by The Greenwich Young Professionals Group April 20, 2011 Beach recovery Cafe in Norwalk, CT   PROGRAMS OFFERED Nutritional Coaching Programs Create your own:  Choose from any number of coaching sessions, cooking classes, menu and shopping list creation to create a program that is right for you. Optimum Health: Six month program that includes 12 coaching sessions and a health food store tour.  Add cooking classes, menu and shoping list creation and personal chef services at a discounted price. Group Wellness Seminars These seminars address the factors that contribute to our lack of energy and focus, digestive problems, weight issues and stress. Individual or Small Group Cooking Classes Want to cook for yourself or your family but not sure how to prepare healthy food? Classes Offered: Calcium Without the Cow Glorious Greens Great Grains Vegetarian Entrees Breakfast Food Sweet Tooth Teen Food Natural Foods Personal Chef Have your healthy meals prepared in your home by a personal chef. Plans are personalized to your health and wellness goals and meal plan desired. WANT TO LEARN MORE: CONTACT ME AT 203-210-7462 MindyKannon@yahoo.com www.MindyKannon.com

Bittersweet Chocolate Cake with Prune Puree!

Bittersweet Chocolate Cake with Prune Puree! 

Well today is probably my last day on this fun site!  I want to thank everyone that responded to my blogs.  It has been great fun!  Enjoy this yummy recipe!  And Happy Easter.  If you would like to stay in touch or learn more about how to change you health and life by eating a nutritious diet please check out my website at http://www.MindyKannon.com or sign up for my newsletter at YES!  I'd love to speak with you no matter where you are located!
Bittersweet Chocolate Cake with Prune Puree!
1 cup prunes, pitted and soaked in 1 cup over night
1 teaspoon vanilla extract
6 ounces unsweetened chocolate
1/2 cup butter, at room tempurature
1 cup hazelnuts, toasted, pulsed in processor until coarsely chopped
5 medium eggs, divided
1/2 cup agave
1/4 teaspoon salt
1.    Preheat oven to 350

2.    Drain prunes and put them in the bowl of a food processor.  Add the vanilla extract and puree until smooth.  Set aside.

3.    Butter a 10" pan, line it with parchment paper and butter the paper.

4.    Place the chocolate in a heatproof bowl, then place the bowl on top of a double boiler and melt, stirring occasionally

5.    When chocolate has melted, remove it from the heat, stir in the butter, and fold in the prune puree and the hazelnuts.

6.    Using a mixer beat egg yolks and agave for about 4 minutes then fold into the chocolate mixture. Using a clean mixer beat egg whites and salt unti form stiff peaks.  Fold egg whites into chocolate mixture in three batches.

7.    Pour batter into prepared pan, smooth top.  Bake for 20 minutes, rotate pan and bake 5 to 7 minutes more.  Center should be slightly soft.

Fennel and Orange Salad

Fennel and Orange Salad 

Nothing more pleasing to the eye then the the mellow light green of fennel and the bright sunny presence of oranges in a salad.
Interesting yet simple salad that will make a great side to any meal!
Fennel and Orange Salad
4 naval oranges
1/2 red onion sliced very thin
1 fennel bulb, halved, cored and sliced very thin
1/4 cup fresh mint, torn

Dressing
1 t ground coriander
2 T fresh orange juice
2 T red wine vinegar
1/4 t sea salt
3 T extra virgin olive oil

Remove the zest from 2 oranges and set aside.  Remove peels and pith from all four oranges and slice in the round and section.
Bring 2 cups of water to a boil.  Placed sliced onions in a bowl and cover with boiling water.  Let sit for 30 minutes.  Then drain well.

In a large bowl toss all the salad ingredients together including the orange zest.  Whisk all the salad ingredients together and pour over the salad.  Toss to coat evenly.
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Lemon-Rosemary Grilled Swordfish with Greens!

Lemon-Rosemary Grilled Swordfish with Greens! 

Another tasty good one for you!
Lemon-Rosemary Grilled Swordfish with Greens!
2 tablespoons lemon juice
1/4 cup olive oil
1 1/2 teaspoons rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper

2 tablespoons garlic, minced
2 pounds swordfish, 4 to 6 cups chopped
1 head escarole, 6 cups chopped
1 pound broccoli rabe
1 tablespoon olive oil
1/8 teaspoon red pepper flakes, pitted and sliced
15 black olives
lemon wedges to garnish
1.    In a small bowl or blender, whisk together lemon juice, olive oil, and minced rosemary.  Season with salt and pepper.  Separate the dressing into two equal portions.  Use this portion to marinate the swordfish.  Let sit for 15  to 20 minutes.  Reserve the other half of the dressing to drizzle on greens and swordfish later.

2.    While the swordfish is marinating, prepare the greens.  Chop the escarole into 1-inch pieces.  Wash well in a basin of cold water.  Lift to drain.  Set aside.  Do the same with the rabe, using all the leaves and stalks, but first  cut off and discard about 1 inch of the base of the stalks.

3.    In a large skillet with a lid, heat oil over medium heat.  Add the remaining tablespoon of minced garlic and red pepper flakes and saute for 1 minute.  Stir chopped escarole and rabe, and 3 to 4 tablespoons water and cook, covered,over medium-high heat for 8 to 10 minutes until wilted and tender.  Stir occasionally to distribute greens evenly in pan.  They will cook down considerably. Drain any excess water.  Stir in olives at the end.

4.    While the greens are cooking, grill or broil the swordfish for about 5 minutes on each side.

5.    Arrange the hot greens on a large platter.  Drizzle with 2 to 3 teaspoons of the dressing.  Place the swordfish on the top and drizzle another 1 to 2 tablespoons of dressing on the fish.  Any remaining dressing could be placed on the table; it's great for dipping bread.  Garnish with lemon wedges.

Moroccan-Style Chicken and Vegetable Soup

Morocan-Style Chicken and Vegetable Soup! (edit/delete)

For a little change from my usual veggie recipes, I thought this was a good one for a cold and rainy spring day.

Hope you enjoy!

Moroccan-Style Chicken and Vegetable Soup
 

1 tablespoon olive oil
12 ounces chicken breast, halved and cut into 1-inch pieces
1 1/2 cups chopped onions
2 cloves garlic, minced
1 tablespoon curry powder
1 tablespoon cumin powder
1 stick cinnamon
2 cups sweet potato, peeled and diced into 1/2" pieces
2 cups parsnip, peeled and diced into 1/2" pieces
2 cups turnip, peeled and diced into 1/2" pieces
1 cup rutabaga, peeled and diced into 1/2" pieces
2 cups chicken broth
1/2 cup raisins or currants
1 can canned tomatoes, drained and diced
cilantro, diced

1.   Heat oil in a heavy large pot over medium-heat.  Sprinkle chicken with salt and pepper.  Add chicken to pot and saute until light golden but not cooked through, about 1 minutes.  Transfer chicken to a bowl.

2.    Add onion to pot and saute until golden, about 4 minutes.  Add garlic and stir 1 minute.  Add curry powder, cumin and cinnamon stick and stir 30 seconds.  Add sweet potatoes, parsnips, turnips, rutabaga. broth and currants.  Cover and simmer until vegetables are tender, about 20 minutes.  Add tomatoes and chicken with any accumulated juices to pot.  Simmer until chicken is cooled through and flavors blend, about 5  minutes longer.
Sprinkle with cilantro.
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Chicken Stir-Fry with Cauliflower and Kale

Chicken Stir-Fry with Cauliflower and Kale! (edit/delete)

Hi it's me again, your food obsessed non-Realtor!  Thanks so much to those that have enthusisastically responded to my recipes and food obsessed stories.  Before I share another recipe that is sure to make your mouth water and your arteries unclog, I wanted to share with you some info about a great event put on by Natural Awakenings last night at Beach Recovery Cafe in Norwalk, CT.  I have included an article for you to read and learn more.
Read More About It!
A great group looking to start the conversation about saving our coastline.  I am all for that.  This venue was really cute and the food was great(ask my husband about that - he nearly polished off the filet of sole all by himself-oink).
I met a lot of really health conscious people and look forward to working with a few of them to get their health and energy at optimum levels by eating  food that they are passionate about!  Had to fend off some vicious vegetarians that threatened to abscond with my display, rats!  I threatened some mild violence at the thought of a gorgeous head of chickory that caught one of the rogue health nuts eye. 8-)
Here are a great pics of the people that I met at the event!

Now on to the food!

Chicken Stir-Fry
with Cauliflower and Kale

*3 Boneless, Skinless Chicken Breast Cut into 3/4-Inch Cubes.
*1 Tbs Tamari
*1 Tbs Balsamic Vinegar
*1 tsp Toasted Sesame Oil
*3 tsp of Olive Oil
*3 Quarter-Size Slices of Fresh Ginger
*2 Cloves Garlic, Peeled and Cut Into Very Thin Sliced
*1 Celery Stalk, thinly Sliced On the Diagonal
*1 Medium Carrot, Peeled and Sliced on the Diagonal
*21/2  to 3 Cups Cauliflower Florets
*Small Head of Kale - Thinly Sliced
*1 Small Red Pepper, halved and Thinly Sliced
*Salt To Taste

Sauce:
*3/4 Cup Water
*2 Tbs Tamari
*1 Tbs Arrowroot or Cornstarch
*1/2 tsp of Dark Sesame Oil

Place chicken cubes in a bowl and cover with tamari, balsamic, and 1 tsp  toasted sesame oil.  Marinate while you continue with the recipe.

Heat 1 tsp of olive oil in a wok or a fry pan.  Add the ginger and garlic and cook for 30 seconds.  Add celery and carrot and toss to coat with oil.  Cover and cook for 1 minute.

Add cauliflower and kale and toss to combine.  Cover and cook for 2 minutes, adding 1 to 2 Tbs water to help create steam.  Remove cover to stir vegetables and to make sure they are not burning.

Add the red pepper and a pinch of salt.  Cover and cook 1 minute more.  Remove vegetables to a plate and keep warm.

In the same pan, heat the remaining 2 tsp olive oil.  With a slotted spoon, remove half the chicken from the marinade and stir fry over high heat for 4 or 5 minutes, or until meat is cooked.  Check center of a cube to make sure the chicken is cooked.  Remove to plate with the vegetables.  Repeat with the remaining  chicken.  You need not add any extra oil because the oil in the remaining marinade will be sufficient to lubricate the pan.

In a small bowl, stir together the sauce ingredients.  Add to the pan and cook until clear and thickened.  Return the vegetables and cooked chicken to the pan and heat through.  serve immediately with more tamari, if desired.

Chopped Salad - Yum!

It is almost Earth Day.  Get your greens, reds, yellow, purples, oranges and yellows with this gorgeous, delicious salad.

Enjoy

Chopped Salad with Shallot Poppy Seed Dressing

8 stalks of asparagus

1 avocado

1 T lemon juice

2 heads of endive, chopped

1 head radicchio, chopped

2 bunches of watercress, chopped

1 cup of cherry tomatoes, halved

1 orange bell pepper, chopped

½ cup kalamata olives, pitted

3 stalks of celery, chopped

½ red onion, chopped

Dressing

1 cup of olive oil

½ cup red wine vinegar

1 small shallot minced

½ t of sea salt

¼ cup agave

2 T poppy seeds

Garnish

1 cup of toasted pumpkin seeds.

 

Bend each piece of asparagus near the tough dried end until it snaps off at its natural breaking point.  Discard ends, wash asparagus and cut into 1-inch pieces.  Place in a bowl.  Bring 3 cups of water to boil.  Pour over asparagus, let sit 1 minute, then drain.

Cut avocado in halt and remove pit.  Score with a small paring knife into squares.  Pour into bowl and add lemon juice to prevent browning.

In a large bowl, combine asparagus, avocado and all the rest of the salad ingredients.  Set aside.

In separate bowl, combine all dressing ingredients except poppy seeds and whisk by hand or with handheld blender. Stir in poppy seeds.

Serves 8 as a side salad.

Baby Greens with Creamy Lime-Fig Dressing!

Mixed Greens with a Creamy Lime-Fig Dressing 

Here's is another one for you.  This is easy and tastes great!  It is always a hit at any food demo I do.
It is all about eating food that is good for you, tastes great and is easy to make!
Enjoy!
Mixed Greens with a Creamy Lime-Fig Dressing
3 Figs, dried
3 tablespoons lime juice, freshly squeezed
1 tablespoon apple cider vinegar
1 tablespoon mirin
1 clove garlic, minced
1/4 cup olive oil
3/4 cup water
salt, to taste
4 figs sliced
1 yellow pepper sliced into thin strips

1.    To make dressing, place figs, lime juice, vinegar, mirin, garlic, oil. water and salt in a blender.  Blend for 2 or 3 minutes until smooth and creamy.

2.     Wash salad greens and spin dry.  Tear into bite-size pieces.  Just before serving, toss lettuce with dressing, using as much dressing as necessary to coat the greens.  Garnish sliced yellow peppers and figs.

Swordfish with Greens!

Lemon-Rosemary Grilled Swordfish with Greens! 

Another tasty good one for you!
Lemon-Rosemary Grilled Swordfish with Greens!
2 tablespoons lemon juice
1/4 cup olive oil
1 1/2 teaspoons rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper

2 tablespoons garlic, minced
2 pounds swordfish, 4 to 6 cups chopped
1 head escarole, 6 cups chopped
1 pound broccoli rabe
1 tablespoon olive oil
1/8 teaspoon red pepper flakes, pitted and sliced
15 black olives
lemon wedges to garnish
1.    In a small bowl or blender, whisk together lemon juice, olive oil, and minced rosemary.  Season with salt and pepper.  Separate the dressing into two equal portions.  Use this portion to marinate the swordfish.  Let sit for 15  to 20 minutes.  Reserve the other half of the dressing to drizzle on greens and swordfish later.

2.    While the swordfish is marinating, prepare the greens.  Chop the escarole into 1-inch pieces.  Wash well in a basin of cold water.  Lift to drain.  Set aside.  Do the same with the rabe, using all the leaves and stalks, but first  cut off and discard about 1 inch of the base of the stalks.

3.    In a large skillet with a lid, heat oil over medium heat.  Add the remaining tablespoon of minced garlic and red pepper flakes and saute for 1 minute.  Stir chopped escarole and rabe, and 3 to 4 tablespoons water and cook, covered,over medium-high heat for 8 to 10 minutes until wilted and tender.  Stir occasionally to distribute greens evenly in pan.  They will cook down considerably. Drain any excess water.  Stir in olives at the end.

4.    While the greens are cooking, grill or broil the swordfish for about 5 minutes on each side.

5.    Arrange the hot greens on a large platter.  Drizzle with 2 to 3 teaspoons of the dressing.  Place the swordfish on the top and drizzle another 1 to 2 tablespoons of dressing on the fish.  Any remaining dressing could be placed on the table; it's great for dipping bread.  Garnish with lemon wedges.

Baby Bok Choy

So what is with the baby veggies and me?  I taught a  cooking class in Greenwich today with a client's chef.  We made this really easy recipe that was soo delicious.  The tender Bok Choy leaves are loaded with vitamins A and C and as a member of the cruciferous vegetable family, contains silforaphane, which can help stimulate enzymes that protect against cancer.
Baby Bok Choy with Chick Peas and Cashews
2 T of Olive Oil
1 T of minced ginger
1 T Mirin
1 T Liquid Aminos
6 heads of baby Bok Choy
1/2 C toasted cashews
1 Can chick peas
Add olive oil to saute pan.  Toss in garlic and gently saute for 2 or 3 minutes.
Add Mirin, liquid aminos and chick peas.
Cook for 2 to 3 minutes till well blended and very fragrant.
Add baby Bok Choy and cover so as to lightly steam for 4-5 minutes until greens are slightly softened.
Toss well and place in serving bowl.
Lightly toss in the cashews and serve.
Simple and very flavorful!
Enjoy

Tomorrow I will have to share my Whiskey Marinade - okay so it is not super healthy but it is great with beef, pork, chicken, shrimp and scallops.  Make sure the meat or fish you buy is organic, free range and/or wild!  Mmmmm!

Baby Arugula

This peppery plant is jam packed with nutrients like vitamin K, A and C, all antioxidants that fight aging and disease.  It also contains folate, fiber, potassium, calcium and beta-carotene that protect the lungs, heart, bones and teeth.  I like that is tastes so great.  Here is an easy recipe that features baby arugula, green beans, roasted sweet potatoes and all walnuts all covered in a yogurt sun dried tomato vinaigrette.
Enjoy!

Sweet Potato -  Walnut Salad on Baby Arugula
Serves 4-6, Active time 35 minutes plus 20 minutes for roasting potatoes

Tangy Yogurt Dressing                                                 Salad
½ c Plain Nonfat Yogurt                                              2 Lbs of Sweet Potatoes
2T Apple Cider Vinegar                                               1 T Rosemary
2T Chopped Sun-Dried Tomatoes                                2 Cloves Garlic
1t  Dijon Mustard                                                       2 C Trimmed and Halved Green Beans
½t Sea Salt                                                               1 C Coarsely-Chopped Walnuts
¼t Ground Black Pepper                                             ¼ C Fresh Parsley

                                                                  8 C of Baby Arugula

                                                                  Sea Salt and Pepper to Taste 

Scrub sweet potatoes with a vegetable brush.  With skins on, dice into ½” cubes.  Toss with olive oil, rosemary and fresh garlic. Put potatoes on a cooking sheet or pizza stone.  Place in a 450 degree oven for about 15 minutes.  Periodically check the potatoes and flip with a spatula. Remove when golden brown.  Cool.

 Mix the dressing ingredients in the blender until smooth.  Set aside.

 Steam green beans until tender.  Immediately rinse under cold water to stop cooking so they remain crisp.  Let dry.

 In a bowl, toss potatoes, beans, walnuts, and parsley with dressing.

 Arrange over baby arugula.  Sprinkle with sea salt and pepper to taste.
 

Mindy Kannon
The Healing Power of Food!