Archive | Health RSS feed for this section

Quick Picks: 10 Minute Broccolini, Greens, and Beans

10 May

One of my favorite mainstay dishes is greens and beans. It’s perfect for a snack, meal, or side dish any time of day. In the morning, I eat it with a couple of scrambled eggs and feel ready to take on the day. To make this variation even more filling, I’ve added some broccolini for texture and flavor. The best part is that this delicious and versatile dish comes together in one saute pan in about 10 minutes, Let’s go for it!

I’ve included the type of greens and beans that I use most often when making this, but most varieties will work well here, so use what you have on hand.

Broccolini, Greens, and Beans

  • 10 oz. greens (I used baby spinach, kale, and chard)
  • 1 bunch broccolini, chopped
  • 1 onion, diced
  • 2-3 cloves garlic, minced
  • One 15.5 oz. can white beans (I used pinto beans), drained and rinsed
  • ¼ cup unsalted chicken stock or water
  • ½ tsp. kosher salt
  • 1 tbsp. olive oil

Begin by sautéing the onion in the olive oil for 3-4 minutes or until fragrant and slightly softened.

Add the broccolini, salt, and garlic, and saute for 3-4 minutes more.

Pour in the stock or water and cook until it evaporates, about 2-3 minutes.

Add the beans to the pan and stir well.

Add the greens and cook, stirring, just until wilted and well incorporated. Taste for seasoning and add salt as needed.

Serve hot, room temperature, or even cold.

It makes really delicious leftovers too, especially once the greens and beans soak in those aromatics.

I hope you enjoy making this fast, healthy, delicious treat for any meal of the day! This time of year, farmers markets are opening and teeming with greens, so don’t be afraid to try something new. Enjoy!

Ciao for now,

Neen

Variation on a Theme: Enchilada-Style Shredded Chicken

9 May

Guess who started a new job last month? Meeeee. I’m working as a pharmacy technician now, which means that I’m on my feet for 8 or so hours a day several days a week. It’s challenging work with a HUGE learning curve, but I’m slowly finding my way and learning to serve customers well. It’s very rewarding to help people stay well in this new way. I still miss teaching a lot, but am hoping (fingers crossed) to get back to that this summer now that I’m really starting to feel healthy again.

When last we met, I introduced you to one of my meal preps, pressure cooker shredded chicken. While it is filling and delicious, I like to make variations of it to keep my meals interesting and fulfilling. I’ve been making a real effort to shift my diet toward more whole foods and that means thinking about preparing things in advance so I don’t reach for a pre-packaged snack. Now more than ever I need foods that are easy to reheat so I have something healthy during my break at work that keeps me going for the rest of my shift. This hearty enchilada-style chicken checks all the boxes. It’s got a great, spice and aromatic-rich tomato sauce and tastes wonderful on its own, over rice, or even rolled up in a tortilla if you prefer.

This recipe uses a pressure cooker. I can do all of the steps in an Instant Pot, but if you don’t have one of those, just saute in your pressure cooker over medium heat for the first few steps.

Enchilada-Style Shredded Chicken

  • 1 ½-2 lbs. boneless, skinless chicken breasts or chicken breast tenders
  • 1 tbsp. olive oil
  • 1 jalepeño pepper, minced (seeds removed)
  • 1 white or red onion, diced
  • 4 cloves garlic, minced or pressed
  • 2 cups crushed tomatoes
  • 1 cup no salt added chicken stock or low sodium chicken broth
  • 2 tbsp. chili powder
  • 1 tsp. cumin
  • 1 tsp. salt

Using the saute function on an Instant Pot or a pressure cooker over medium heat, cook the onions, jalepeño, and garlic in the olive oil for 3-4 minutes until fragrant and slightly softened.

Add the crushed tomatoes, chicken stock/broth, chili powder, cumin, and salt to the pot and bring to a gentle simmer.

Season the chicken breasts with salt and then add them to the pot and stir.

Seal the pressure cooker and cook on high pressure for 10 minutes. After the time has elapsed, use the quick release function or allow the pressure to release naturally.

Remove the chicken from the sauce and shred it. Store the chicken and sauce in separate containers for easy portioning.

I like to put some of the chicken and sauce over steamed brown rice and have that alongside some type of salad. It makes an incredibly filling meal without being heavy. Super energizing, healthy, and (so important) tasty! And it reheats easily—maybe even tastes better the next day.

I’ll be introducing you to more of what I’ve been working on the last month or so very soon. I’m learning a lot about how to eat in a way that fuels my body well and keeps me feeling happy and satisfied, and I’m really looking forward to sharing that with you.

Ciao for now,

Neen

Morning Habits

4 Feb

Like many people, I’m a habitual creature when I first wake up. Sometimes I think we need habit to save us from ourselves in those first few groggy moments of the day (or at least until I find where I left my glasses this time). Also like many people, I’m stiff in the morning. Fortunately, I do have a really good tool in my kit for this that I use everyday, call it yoga’s morning coffee: Awareness of Breath and Surya Namaskar (Sun Salutation). If you have 5-7 minutes and a willing heart and mind, it’s yours to use too. Yoga’s nonexclusive like that.

Yoga's other "morning coffee" is a rather silly utkatasana apparently.

Yoga’s other “morning coffee” is a rather silly utkatasana apparently.

The key component as always is the breath. If you’re ever unsure of where to start in yoga, always begin by bringing awareness to your breath. The lips are sealed. What is the temperature? Is the pace fast or slow? Does it feel narrow or very round? Is it restricted? Where do you feel your breath in your body? Don’t judge any of these things as good or bad, and notice where you are at the present moment without any anxiety about what it means.

Next, start to lengthen the inhales and exhales. Try inhaling for 4 counts, and then exhaling for 4 counts—you can expand it more if you wish. Constrict the back of the throat slightly so that you can hear your own breath. Consider this thought: Each time you inhale, your body takes that breath, filters it, breaks it down into the essential components it needs to use, and sends those where needed.  When you exhale it gets rid of all of the junk that is no longer necessary. It does all of this without conscious thought for much of our lives, which is crazy and amazing. In yoga practice, we become conscious of the breath’s power, and every breath you take becomes an opportunity to bring in new possibility and life, and to let go of something that you don’t need anymore.

The more you exhale, the deeper the next inhale can be. And so the more that you are willing to let go, the more possibility there will be.

What a beautiful reality to live in.

So as you allow yourself to melt into the rhythm of breath, it becomes linked with movement in Surya Namaskar where that breath will initiate and guide each and every movement.

Surya Namaskar warms the muscles and links breath to movement, but it is also a way of expressing gratitude for the sun as the source of all life on the planet. This ancient practice exists in many theologies, but also in everyday life. Have you ever lifted your face toward the summer sun to feel its warmth? In taking a moment to appreciate the way it felt on your skin, you performed a kind of sun salutation. In yoga practice, sun salutations can act as a way to prepare the body for asana practice, or be an entire practice as-is. Investing in this time to link your mind, body, and breath improves concentration, focus, and (most importantly for me) patience.

This video will guide you through the breath and movement for a variation of the classical sun salutation. If you have any questions, or are in need of a modification, please feel free to post in the comments and I will do my best to assist you.


Do subscribe to my YouTube channel if you’re interested in seeing more. Teaching is most often guided by questions, so knowing what you’d like to see is important to me as well. Feel free to email me with video demo requests.

Ciao for now,

Neen

Satisfy My Soul: Sweet Potato, Chickpea, and Collard Greens Stew

14 Jan

Long-time readers of this blog will no doubt remember the “Mystery Food” series. For a couple of summers, I participated in Community Supported Agriculture programs in the NoVA area. Basically, it’s like buying stock…only more delicious. You pay a lump sum to a local farm at the beginning of the growing season, and once a week receive a box full of whatever has been harvested that week.

What I miss the most about it is that it forced me out of my comfort zone. I had to plan meals around whatever appeared in that box—and during some times of the year that meant figuring out what to do with massive quantities of squash, apples, or greens. Kale must grow really well around here, because boy-howdy did I eat a lot of kale those summers.

So when my friend Heather tipped me off to a special deal on Relay Foods, a grocery delivery service that sources from local stores, restaurants, and farms, I was excited to find they had their own version of this CSA-type share called a Bounty Box. Cha-ching! Time for vegetable roulette. I ordered one and anxiously anticipated what might appear on the porch.

There were some glorious pink lady apples, a jug of fresh apple cider, a nice fat little tomato, some white potatoes, watercress, curly kale, an enormous pile of collard greens, and several very hefty sweet potatoes. I was definitely pleased with the haul, but a little thrown for a loop. Confession time: I never buy sweet potatoes or collards. I have nothing against them, but I just never buy them or cook with them.

20140106_170432

Nothing like a mystery box to let your mouth know what it’s been missing! Seasonal food is awesome, because it’s exactly what the earth has to offer at that moment—and wherever you are, it’s probably exactly what your body is asking for too. Think about it: Collards packed with vitamin c, k, and soluble fiber (not to mention factors that regulate immune function) and sweet potatoes full of fiber, beta carotene, vitamin c, vitamin b-6, and potassium. Yep, mother earth definitely knows you need some protection against flu season. And nothing says yummy winter food like a stew…

Sweet Potato, Chickpea, and Collard Greens Stew

  • 1 tbsp. olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tsp. smoked paprika
  • ½ tsp. coriander seeds
  • ½ tsp. cayenne pepper
  • ½ tsp. cumin
  • 3-4 cups collard greens, large ribs removed, roughly chopped
  • 1 15.4 oz. can of no salted added chickpeas, drained, or 2 cups of dried chickpeas soaked overnight
  • 2 large sweet potatoes (approximately 1 lb.), peeled and diced
  • 2-3 cups vegetable or chicken stock
  • Salt and pepper to taste

Begin by heating the olive oil, paprika, cumin, cayenne pepper, and coriander seeds  in a large pot over medium heat. Heat for about one minute, and then add the chickpeas and stir to combine. Cook the chickpeas until lightly browned, about 5-7 minutes. Remove, and set aside.
20140109_171922Add the onions to the pot and cook until soft and somewhat translucent, about 5-7 minutes. Add the garlic and cook one minute more, stirring frequently so that the spices don’t burn.

Add the diced sweet potatoes to the pot and cook for 10 minutes.
20140109_173252Once the sweet potatoes have softened slightly, add enough vegetable or chicken stock to the pot to just cover them. Bring the mixture to a boil, then reduce and simmer for 15 minutes or until the sweet potatoes are very tender.
20140109_174255
Remove the pot from the heat and blend or mash the soup until you like the consistency. I like to leave some chunks of sweet potato, rather than making this smooth like bisque.
20140109_180547
Return the pot to the stove over medium heat and add the collard greens and chickpeas. Simmer the soup for 10-15 minutes or until the greens are tender.
20140109_191507Serve hot, garnished with some roasted chickpeas, pumpkin seeds, or sunflower seeds for some crunch.
20140109_191523
Nothing like a bowl of something hearty to warm your body and soul on a cold January evening. And a reminder that sometimes being thrown out of your regular routine leads to a whole new experience of comfort, ease, and culinary satisfaction.

Ciao for now,

Neen

Dreamy Creamy Greens: Vegan Broccoli and Spinach Bisque

12 Jan

Happy New Year, dear readers! I am so grateful to all of you who visit and spend some of your time perusing the blog. I can’t believe that Neen’s Notes celebrates its SIXTH birthday this year. Here’s to another year of sharing and cooking wonderful things together.

Like many, I find myself reflecting at the start of a new year on the goals I did or didn’t accomplish, what brought joy or sadness, and even how I changed on a physical and spiritual level. 2013 forced me to re-evaluate myself in the deepest, most raw way. Losing the “definition” of who I was when I lost my job forced me to acknowledge that I was defining me by an occupation that could change at any moment. Gently, I let it tug me toward finally making the leap to start yoga teacher training, let myself go deeper and find a better sense of self and how I connect and interact with everything and everyone else. And I guess it’s pretty obvious that it has been a powerful and eye-opening experience thus far.
I enter 2014 stronger, more flexible (in mind and body), and eager to learn.

Though I don’t make new year’s resolutions, a general mantra of adding more good to life and causing less harm overall has been at the forefront of my mind. And for me, part of causing less harm and adding more good to my culinary life means less meat and more plants. Even as a conscious omnivore who sources animal proteins from local, sustainable sources as best she can, I can’t deny that eating animal protein is an indulgent choice. It has a greater impact on the environment, is less economical than producing plant protein, and is cruelty toward a sentient being. So rather than beat myself up for not going full vegetarian or vegan, I’m simply focused on adding more good to life, learning more plant-based recipes and techniques, and eating more plant-based meals. Taking and wasting less overall is something that would make me feel like a better citizen of the planet.

And of course, anything worth cooking is worth making delicious. This week, I’m sharing a soup that hits all the right notes: It’s creamy, comforting, rich, and earthy, is loaded with health benefits and cleansing ingredients, and is free of most common allergens (gluten, nuts, and dairy). It might not cure whatever influenza plague seems to cling to most cities in the winter months, but I’d call this the best tasting preventative medicine I’ve ever had.

I loved cream of broccoli soup growing up, but always bogged down with milk and cheese. Nothing quite like a rich, salty, cheesy bisque surrounding little florets of broccoli. And while there’s nothing wrong with fat in your diet, I thought “we can do better!” Let’s give the body a break–digesting dairy is difficult. In fact, a whole lot of people lack the lactase enzyme almost entirely. Instead, our friend light coconut milk comes in here and brings the creaminess to the party, while simultaneously raising HDL levels and helping improve the blood cholesterol profile. Broccoli helps to modulate the body’s immune response because it’s loaded with vitamin c and and iron, and the addition of spinach brings even more iron, vitamin a, folate, b vitamins, calcium, potassium, and omega-3 fatty acids (talk about a super-food). Ginger adds a special spiciness to the blend, and can also soothe an upset stomach and act as a mild anticoagulant and improve blood circulation. Finally, the soup is simmered with a piece of kombu, an edible sea vegetable that contains a large amount of glutamic acid, which brings that savory, umami taste to the pot. Kombu is a great way to achieve an earthy flavor and body in soups without adding animal protein. It’s also rich in iodine that helps regulate the thyroid, which in turn, helps you stay hormonally balanced and healthy. Why aren’t you eating this yet??

Oh…my bad. Here’s how to get it:

Creamy Broccoli and Spinach Bisque

1 tbsp. olive oil
1/2 onion, chopped
2 cloves garlic, minced
1 leek, scrubbed and cut into 1/2 in. coins (discard dark green parts for use in stocks or broths)
1 in. piece of ginger, chopped
3 cups broccoli, rough chopped
3 cups spinach, rough chopped
3 cups unsalted vegetable stock (or water)
1 piece kombu
1 cup light coconut milk
1/2 tsp. cumin
1/2 tsp. smoked paprika
1/2 tsp. cayenne pepper
Salt and pepper to taste

Heat the olive oil in a large pot over medium heat. Add the chopped onion and leek to the pan and cook until mostly translucent, but not browned, 5-7 minutes. Add the ginger and garlic and cook one minute more.
20140112_101930Add the spinach and broccoli to the pot and mix well.
20140112_102337
Add the broth and spices, raise the heat to high and allow the soup to come to a boil. Once it is boiling, reduce the heat to a simmer.
20140112_103524
Add the kombu to the pot and simmer until the broccoli is tender, about 10-15 minutes.

20140112_102729Remove the pot from the heat, discard the stick of kombu, and puree the soup in a blender (working in batches to avoid splatters), or using an immersion blender. Add the coconut milk and return the soup to the stove over low heat. Season with salt and pepper to taste.
20140112_104033Serve hot, garnished with fresh herbs.

20140112_12094520140112_121018Treating yourself to this soup is a gift in so many ways. Not only does it taste rich and velvety, it feels like it was meant for comfort on a cold winter day, and all those health benefits are a present for your body. And because it’s free of animal products, gluten, and nuts, it’s something you can share with a great majority of folks. And you know, I think food almost always tastes better when shared.
Ciao for now,
Neen

Back in the Saddle: Nutty Blondes

30 Oct

One of the concepts that I think is the most difficult for me and my ego to accept is the idea that just because I have done something well once does not mean that I will do it well every time I attempt it. At a point, we like to thing we have a particular task mastered, right? Sure, I can reliably get into halasana (plough pose) 99% of the time, but there are some days where my back just says, “NO.” I’m getting better at listening to the mental cues, but they are always humbling. In a way, they are the messengers I dislike the most, and probably the ones I need the most at the same time.

It’s been that way with baking a lot lately. For a long time, baking was just that thing for me that I was reliably “good at.” But with going gluten-free, I’ve spent a lot of time lately feeling like a complete amateur. Every batter and dough is foreign, and every attempt is hopeful scientific experimentation mixed with prayers to the divine forces. This has been frustrating because for the first time in years, I haven’t been able to just wander into the kitchen and start throwing things together. I’ve had to measure and think about it all.

I felt so much resistance to it, because it felt like my sanctuary had been stolen. My ego kept throwing internal temper tantrums, wanting to stray from every recipe and make it my own. But just like learning to cook and bake the first time around, I kept reminding myself that you have to create the solid foundation before you can start playing with the details.

And though my ego still pouted in the corner, I began to feel the joy and excitement of the unknown return to my kitchen endeavors. In letting go of needing to maintain the identity of “a good baker,” I afforded myself the opportunity to really learn from the gluten-free cooking resources I’d gathered. I discovered that (at least so far), I don’t care much for sorghum flour in cookies, millet flour adds the perfect crunch to pizza dough, brown rice pasta dough needs more xanthan gum and some tapioca to give it the right tackiness for rolling, bean flour gives things an odd smell, and that at the end of the day…it’s still all about ratios (Thanks, Michael Ruhlman!).

Last night, I really felt like I was home again. Back in the saddle, just doing what I do. I took a moment and said I brief “thank-you” to the universe, because I know that I have a long way to go. This recipe is a special victory, because it’s the first gluten-free cookie recipe I’ve developed on my own. It’s also the first one I’ve taken a bite of and said, “I could open a bakery tomorrow and sell these.”

Yeah, they’re that good. For those of you reading from the Folger or who donated to me for Warrior Dash, these might sound familiar. The version I made then was full of pecans, coconut, and M&M candies. This version nixes the M&Ms, but only because I didn’t have any on hand and (gasp) wasn’t in the mood for chocolate. I have no doubt they’d be a welcome addition.

Brown Butter Pecan, and Coconut Cookies, aka “Nutty Blondes”

makes 2 dozen cookies

  • 1 ¼ cups Neen’s Gluten-Free Flour Blend for Cookies (recipe below)
  • ½ tsp. xanthan gum
  • ½ tsp. baking soda
  • 1 tsp. cream of tartar
  • ½ tsp. kosher salt
  • ¾ cup sugar
  • 90 grams unsalted butter (about 7 tbsp.)
  • 1 egg
  • 1 tsp. vanilla extract
  • ½ cup pecans, toasted and chopped
  • ½ cup unsweetened shredded coconut, toasted

Neen’s Gluten-Free Flour Blend for Cookies

Makes 9 cups

  • 2 ½ cups finely ground brown rice flour
  • 2 ½ cups super-fine sweet rice flour
  • 2 cups tapioca flour
  • 2 cups potato starch (not potato flour)
  • 1 tbsp. xanthan gum

Combine the flour, cream of tartar, baking soda, salt, xanthan gum, sugar, pecans, and coconut in the bowl of a stand mixer and set aside.

20131029_185542Brown the butter by placing it in a saucepan over medium heat. Stirring frequently, cook the butter until it is amber in color. Then move it to a small bowl and put in the freezer or refrigerator until it is still liquefied, but no longer hot to the touch.

20130906_233809With the mixer running, slowly add the egg, butter, and vanilla extract to the dry ingredients and mix until the batter is clumpy. If it feels dry, you can add a few drops of milk, water or egg white to get the dough to come together.

20131029_190424Scoop the dough out onto a piece of parchment paper and form into a log. Wrap in parchment paper and freeze or refrigerate until firm. I usually freeze the dough for 30 minutes to an hour. If you aren’t feeling particularly patient, you can make these as drop cookies, but the dough freezes exceptionally well. I like to make a bunch of dough logs, freeze them, and have them ready for holiday cookie baking and gift-giving.

20131029_19084920131029_191419Preheat the oven to 350 degrees F.

Slice the chilled dough into ½ in. thick discs and place them on a parchment-lined baking sheet with 1-2 in. of space in between them (they will spread slightly). Bake for 8-10 minutes or until the edges are just beginning to brown. Cool on a wire rack, eat, and share with friends for maximum enjoyment.

20131029_202026SNICKERDOODLES, too???

I thought that this dough would also make for excellent snickerdoodles, and since I was so determined to play, I approached it as I try to approach difficult arm or single-leg balances: If you fall and it’s ugly, at least you learned where the edge is! Fortunately, there was no such disaster and my intuition was right on in this case. To make these into sweet cinnamon-sugar delights, omit the pecans and coconut. In a small bowl, combine 3 tbsp. of sugar with 1 tsp. cinnamon. After freezing and slicing the dough log, toss the discs in the cinnamon sugar mixture and then bake on parchment-lined sheets. Voila! Now you have two distinctly different cookies from one simple method. Oh, the possibilities!

snickerdoodlesAnd suddenly, there it is. That inspiration and charge that sparks through me when I realize that there is something new and delicious to share with the world around me. The stress of “figuring it out” melts away and I remember why I love cooking: it’s a dare and a challenge, it’s a learning experience, it’s a love, and oh yes…

…it’s a joy.

Ciao for now,

Neen